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How Nutrition, Exercise, Tech & Sex Affect Your Sleep w/Andrew Huberman EP 1219
The School of Greatness
Effects of Bright Light on Melatonin Levels
Exposure to bright light significantly impacts melatonin levels, which are crucial for sleep regulation. Morning light enhances alertness and sets the body's internal clock, while avoiding bright light in the evening supports melatonin production, inducing sleepiness. The pineal gland secretes melatonin in the evening, peaking at night, but exposure to bright light—even briefly—can drastically suppress melatonin levels, disrupting sleep. To maintain optimal melatonin levels, it's essential to limit bright light exposure in the evening, particularly overhead lights that activate specific retinal neurons responsible for melatonin suppression. Instead, use dimmed desk lamps and reduce screen brightness to create a conducive environment for sleep.
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