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17min chapter
AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
Huberman Lab
The Impact of Light on Melatonin Levels and Sleep
In this chapter, they discuss the impact of light on melatonin levels and sleep. They explain that bright light viewed between 10 p.m. and 4 a.m. can significantly reduce melatonin levels. However, they also mention that viewing late afternoon or evening sunlight can offset this reduction by about 50%. They suggest dimming the lights in the evening and using red bulbs, as they eliminate stimulating blue wavelengths and help reduce cortisol levels.
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