Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Nothing else signals your body clock as strongly as getting bright outdoor light into your eyes early in the day. The usual advice is 5-10 minutes on a clear morning, longer when it is overcast, and to skip sunglasses (but never stare at the sun). The knock-on effects people report are earlier sleepiness at night and steadier morning alertness. It is free.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Andrew HubermanDoes it
Neuroscientist · Huberman Lab
Anchors the whole day on getting outside within the first hour of waking, a few minutes on bright mornings and longer when it is overcast.
Source: Huberman Lab: Toolkit for Sleep“This is always what I’m telling people to get sunlight in their eyes in the morning and in the evening. People say, “There’s no light, no sunlight this time here.” I’m like, “Go outside on a really overcast day. It’s far brighter than it is at night.””
Lex Fridman Podcast #435 transcript (opens in a new tab) · 28 Jun 2024 - Chris WilliamsonDoes it
Host · Modern Wisdom
Before touching his phone, he looks outside for at least five minutes; the day goes noticeably worse when he skips it, he says.
Source: chriswillx.com: 3 Minute Monday, Advice, Fathers & TRT - Mel RobbinsDoes it
Author and podcaster · The Let Them Theory
Natural light before artificial light is her rule for the first minutes of the day, and the walk she and her husband Chris take almost every morning is how she gets it. The circadian case she makes for it she presents as research she has read rather than her own field.
Source: The Mel Robbins Podcast: 3 Morning Habits to Feel Incredible - Stacy SimsDoes it
Exercise physiologist · Women Are Not Small Men
Her flight home lands just before 6 a.m., so the layover goes on a double espresso and a long outdoor walk, and the dog gets walked on the beach once she is in. Nothing resets the body clock as well as daylight, on her account.
Source: Dr Stacy Sims: Why Jet Lag Hits Women Harder - Steven BartlettDoes it
Entrepreneur · The Diary of a CEO
Sunshine every morning on a walk, and he has covered morning light and circadian timing with sleep and neuroscience guests.
Source: Tatler Asia: Steven Bartlett's big bet beyond 'The Diary of a CEO' - Tim FerrissDoes it
Author · The Tim Ferriss Show
Rope skipping outside, facing the rising sun for a few minutes in the morning, came after covering the light research with guests.
Source: The Tim Ferriss Show: Andrew Huberman transcript - Chris BumsteadRecommends
Bodybuilder · Six-time Classic Physique Mr. Olympia
Sunlight in your eyes early. That is the first thing on his list for staying consistent while traveling, alongside drinking water and moving: a walk, a stretch, a quick hotel gym session, whatever feels good. Moving resets your body clock, he says, and gives you energy even after a bad night.
Source: The Standard newsletter: The Power of Gratitude - Matthew WalkerRecommends
Sleep scientist · author of Why We Sleep
Daylight in the morning anchors the circadian clock, and he points it especially at people struggling to fall asleep at a reasonable hour.
Source: The Matt Walker Podcast: melatonin - Rhonda PatrickRecommends
Biomedical scientist · FoundMyFitness
Outdoors soon after waking is her advice, aiming for around thirty minutes of daylight in the first half of the day.
Source: FoundMyFitness: light exposure topic page - Lex FridmanDiscusses
AI researcher · Lex Fridman Podcast
Morning light and circadian timing have had long treatments with neuroscientist guests.
Source: Lex Fridman Podcast #435 transcript
Aimed at the same thing
Other entries filed under sleep, energy or focus.
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Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it - ProtocolFREE, no cost
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it - ProtocolFREE, no cost
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
On record from 2 of 62 tracked people: 2 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.