Huberman Lab Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar
574 snips
Aug 21, 2025 
In this engaging discussion, Dr. Samer Hattar, a leading expert on light and circadian rhythms at the National Institute of Mental Health, reveals how light significantly influences mood, sleep, and appetite. He shares practical techniques like morning sunlight exposure and evening dimming to optimize your circadian rhythm. The conversation includes strategies for overcoming jet lag, reducing screen time, and syncing meal times with natural biological rhythms for improved mental health and focus. Tune in for a transformative look at the power of light!
AI Snips
Chapters
Transcript
Episode notes
Circadian Clock Needs Daily Light
- Humans have an intrinsic circadian rhythm slightly longer than 24 hours that requires daily light to align with the solar day.
- Without morning light, the clock drifts ~0.2 hours per day and accumulates large phase shifts in days.
Blind Patients Still Need Light
- People who are image-blind but retain photosensitive ganglion cells can still entrain to the light-dark cycle.
- Removing eyes from such patients caused cyclical sleep problems, showing eyes are needed even without vision.
Morning Sunlight Every Day
- Get 10–30 minutes of morning sunlight into your eyes daily to anchor your circadian rhythm.
- Increase duration on cloudy days or when you miss multiple mornings to compensate.