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Essentials: Master Your Sleep & Be More Alert When Awake
Huberman Lab
Light Before Awakening Leads to Earlier Sleep
Turning on bright lights in the environment 45 minutes to an hour before waking up, even if eyelids are closed, can significantly increase total sleep time and encourage an earlier bedtime. A study with teenagers demonstrated that this method effectively shifted their natural sleep patterns, making them feel sleepy earlier and promoting longer sleep. To implement this, one can use light timers or open blinds to allow natural sunlight, ensuring that they are not covered up to maximize exposure.
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