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Science-Based Tools for Increasing Happiness

Huberman Lab

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How to get great sleep and improve mood and focus throughout the day

Getting regular bright light, ideally sunlight in your eyes within the first hour of waking has outsized effects on mood and focus during the day and quality of sleep at night. It is also important to avoid bright artificial light exposure to your eyes between the hours of 10 p.m. to 4 a.m. as it can negatively impact dopamine circuits in the brain and lead to lower mood. However, if you need to use artificial light and screens during these hours, you can offset some of the negative effects by adjusting the overall brightness of your artificial lighting throughout the day and evening. The key is to ensure you're getting enough bright light during the day and minimizing bright light exposure in the evening and at night.

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