Huberman Lab

Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood

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Oct 25, 2021
Guest
Samer Hattar
Dr. Samer Hattar, a leading expert on light and circadian rhythms at the National Institute of Mental Health, discusses how light exposure influences mood, sleep, and overall health. He shares insights on the importance of morning sunlight for resetting your internal clock and offers practical tips for aligning food intake and exercise with light exposure. Hattar explains the biological effects of artificial lighting, the impact of daylight saving time on well-being, and methods to tackle jet lag and shift work to improve mental performance.
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ADVICE

Morning Light

  • Get bright light early in the day, ideally sunlight.
  • If it's cloudy, stay outside longer, as light intensity matters.
INSIGHT

Circadian Rhythm

  • The human body has a natural circadian rhythm, slightly over 24 hours.
  • Light entrains this rhythm to the 24-hour solar day, crucial for aligning with the environment.
INSIGHT

Subconscious Vision

  • Specialized cells in the eye, called intrinsically photosensitive retinal ganglion cells (ipRGCs), detect light for circadian rhythm.
  • These cells, unlike rods and cones, directly communicate light information to the brain's circadian clock.
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