The Morning Light Protocol
Huberman's #1 Tool for Sleep, Energy & Focus
The single most effective, zero-cost intervention for optimizing your circadian rhythm. Based on 12+ videos and 700+ viewer comments.
In This Guide
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Peterattiamd
Sleep science and CBT-I protocols
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1. Why Morning Light Works
"Viewing bright light, ideally sunlight, early in the day is the single most important thing you can do for your sleep, energy, and mood."
— Andrew Huberman, Huberman Lab
Your body runs on a roughly 24-hour clock called the circadian rhythm. This clock controls when you feel alert, when you feel tired, when hormones are released, and even when your body temperature rises and falls.
The master clock in your brain (the suprachiasmatic nucleus) needs a daily signal to stay synchronized with the outside world. That signal is light.
What Morning Light Does
Triggers Cortisol Release
A healthy cortisol spike in the morning promotes alertness, focus, and immune function. This is different from stress-induced cortisol.
Starts the Melatonin Timer
Morning light exposure initiates a timer that will trigger melatonin release 12-14 hours later, helping you feel sleepy at the right time.
Anchors Your Circadian Rhythm
Consistent morning light keeps your internal clock synchronized with the external world, preventing drift that causes sleep problems.
Improves Mood & Focus
Light exposure activates brain circuits involved in alertness and positive mood. This is why light therapy helps with seasonal depression.
The Science: Intrinsically Photosensitive Retinal Ganglion Cells
Special cells in your eyes called melanopsin-containing intrinsically photosensitive retinal ganglion cells (ipRGCs) detect light and send signals directly to your master clock. These cells are most sensitive to blue light wavelengths (around 480nm), which is abundant in morning sunlight. They respond best to bright, overhead light—exactly what the sun provides in the morning.
2. The Exact Protocol
Huberman's Morning Light Protocol
Go Outside Within 30-60 Minutes of Waking
Don't delay. The earlier you get light exposure after waking, the better the circadian signal.
Face Toward the Sun (Don't Look Directly At It)
Look in the general direction of the sun, not directly at it. The light entering your eyes from the sky is sufficient.
Remove Sunglasses
Sunglasses block the beneficial light wavelengths. Regular glasses or contacts are fine. Remove sunglasses for this period.
Stay Outside for 10-30 Minutes
Bright sunny day: 10 minutes. Cloudy day: 20-30 minutes. Very overcast: 30+ minutes.
Do It Every Day
Consistency matters more than duration. Even a few minutes on busy days is better than skipping entirely.
Combine With Other Activities
You don't need to just stand there. Morning light viewing pairs well with:
3. Timing & Duration
The timing and duration of your morning light exposure depends on conditions. Here's a quick reference guide:
| Condition | Duration | Notes |
|---|---|---|
| Bright, sunny day | 10 minutes | Plenty of light; short duration is sufficient |
| Partly cloudy | 15-20 minutes | Still much brighter than indoors |
| Overcast / cloudy | 20-30 minutes | Go outside anyway—still 10x brighter than indoors |
| Dense fog / heavy rain | 30+ minutes | Consider supplementing with light box |
| Before sunrise (dark) | Use light box | Then get sunlight when available |
Optimal Timing Window
Get light exposure within the first 30-60 minutes after waking. Earlier is better, but even up to 2-3 hours after waking still provides benefit.
The "low solar angle" light (when the sun is near the horizon) is particularly effective because the light comes in at an angle that stimulates the lower retina.
Late Afternoon Light
Huberman also recommends getting light exposure in the late afternoon (around sunset). This signals to your brain that evening is coming and helps protect against the negative effects of artificial light at night.
Even 10 minutes of low solar angle light in the evening is beneficial.
4. Cloudy Days & Winter Solutions
The Numbers: Outdoor vs Indoor Light
Even on a cloudy day, outdoor light is 20-50x brighter than typical indoor lighting.
Winter Strategies
Still go outside, even when it's cold
Bundle up, take a brisk walk, get the light. The cold won't diminish the benefits.
Use a 10,000 lux light box
If you wake before sunrise, use a light therapy lamp for 20-30 minutes, then get natural light when available.
Extend your outdoor time
On very dark winter days, aim for 30+ minutes outside. The cumulative exposure still helps.
Consider a dawn simulator alarm
These gradually brighten before your alarm, providing some light exposure before you even get up.
What Doesn't Work: Light Through Windows
Windows filter out significant portions of beneficial light wavelengths. Huberman emphasizes that light through a window is 50x less effective than direct outdoor exposure.
If you absolutely cannot go outside, sit very close to an open window or use a light therapy device. But going outside for even 5 minutes is better than 30 minutes by a window.
5. Evening Light Management
Morning light is only half the equation. What you do with light in the evening is equally important for healthy sleep. Here's the complementary protocol:
Evening Light Protocol
After Sunset: Dim Your Lights
Reduce overhead lighting. Use lamps at lower heights (table lamps, floor lamps). Light from below eye level has less impact on your circadian system than overhead light.
Avoid Bright Screens 1-2 Hours Before Bed
If you must use screens, dim them significantly and use night mode/warm color settings. Consider blue-light blocking glasses, though they're less effective than simply dimming the screen.
Use Red/Orange Light at Night
Red and orange wavelengths have minimal impact on melatonin. Red night lights, candles, or orange-tinted bulbs are good options for evening.
Complete Darkness for Sleep
Make your bedroom as dark as possible. Blackout curtains, covering any LEDs, eye mask if needed. Even small amounts of light can disrupt sleep quality.
The Late Afternoon Light Trick
Getting 10+ minutes of sunlight in the late afternoon (around sunset) helps "buffer" your circadian system against the effects of artificial light at night. It essentially tells your brain: "Evening is coming."
The 10PM-4AM Rule
Huberman considers the hours between 10pm and 4am a "sensitive period." Bright light exposure during these hours has the strongest negative effect on your circadian rhythm. Keep light minimal during this window.
6. Light Boxes & Alternatives
When natural sunlight isn't available—whether due to your schedule, weather, or location—artificial light can be an effective substitute. Here's what the research and experts recommend:
Light Therapy Lamps (SAD Lamps)
Lower-lux devices require much longer exposure times
The light needs to reach your eyes (but don't stare directly at it)
Can be combined with breakfast, reading, or morning routine
Most quality light therapy lamps filter out UV; check specifications
Light Box vs. Sunlight
Sunlight is always preferable when available. A 10,000 lux light box delivers the equivalent of outdoor light on a heavily overcast day. It's effective, but:
- Natural light has a broader spectrum of wavelengths
- Outdoor light naturally varies in intensity, which your body responds to
- Being outside has additional benefits (fresh air, movement, nature exposure)
Use light boxes as a supplement, not a replacement, when possible.
Dawn Simulators
These gradually brighten over 15-30 minutes before your wake time, simulating sunrise. They're helpful for:
- Waking up in winter darkness
- Making the transition to waking gentler
- Providing some light exposure before you even get up
Not a replacement for actual morning light exposure, but a helpful addition.
What About Blue Light Glasses?
Blue-light blocking glasses are popular but have nuanced effects:
- Morning: Don't wear them—you want blue light exposure
- Evening: May help, but dimming screens is more effective
- Research: Mixed evidence on whether they meaningfully improve sleep
The bigger lever is overall light intensity, not just blue wavelengths.
7. Common Mistakes
Relying on light through windows
Windows block 50%+ of beneficial wavelengths. This is one of the most common errors. You need to physically go outside for the full benefit.
Wearing sunglasses during morning light viewing
Sunglasses defeat the purpose by blocking the light from reaching your retinal cells. Save sunglasses for later in the day when you don't need the circadian signal.
Skipping cloudy days
"It's cloudy, so why bother?" Outdoor light on a cloudy day is still 10-50x brighter than indoor light. Go outside anyway, just stay a bit longer.
Getting light exposure too late
If you wait until midday for your first light exposure, you've missed the optimal window. The first 1-2 hours after waking are most important.
Inconsistency
Doing it 3 days a week isn't enough. Your circadian system thrives on consistency. Aim for every single day, even if some days are shorter than others.
Ignoring evening light
Morning light helps wake you up, but bright artificial light at night can undo those benefits. Both sides of the equation matter.
8. FAQ from 700+ Comments
These are the most common questions from viewers who've watched Huberman's episodes on light and sleep.
Q: Can I just use my phone's light in the morning?
No. Your phone screen, even at max brightness, produces only a few hundred lux. You need thousands of lux for an effective circadian signal. Phones are useful for many things, but not this. Go outside or use a proper 10,000 lux light box.
Q: I work night shifts. How do I apply this?
Shift work requires a modified approach. Huberman has a dedicated episode on this. The key principles: get bright light at the start of your "day" (whenever that is), avoid light before your sleep period, and try to keep your schedule as consistent as possible even on days off. Light boxes become essential for shift workers.
Q: Is it okay to look at the sun during sunrise/sunset?
Low solar angle light (within ~30 minutes of sunrise or sunset) is generally safe to look toward, though you still shouldn't stare directly at the sun. When the sun is higher in the sky, never look directly at it—face the general direction but not the sun itself. The light from the sky is sufficient.
Q: What about red light therapy? Is that different?
Yes, red light therapy (near-infrared) is a different protocol with different purposes—primarily for skin health, wound healing, and mitochondrial function. It doesn't serve the same circadian signaling function as bright morning light. Red light doesn't suppress melatonin, which is why it's fine to use at night.
Q: I have SAD (Seasonal Affective Disorder). Will this help?
Morning light exposure is a first-line treatment for SAD. Studies show that bright light therapy (10,000 lux for 20-30 minutes in the morning) is as effective as antidepressants for many people with SAD. However, if you have diagnosed SAD, work with a healthcare provider to develop your treatment plan.
Q: Do I need to stare at the sky, or can I just be outside?
You don't need to actively stare at anything. Simply being outside with your eyes open provides sufficient light exposure. You can walk, exercise, have coffee—the light will reach your eyes naturally. Just don't wear sunglasses during this time.
Q: My schedule varies. How important is consistency?
Very important. Your circadian system is essentially a prediction machine—it anticipates when things should happen based on past patterns. Erratic light exposure (and sleep timing) confuses this system. Try to keep your morning light exposure within the same 1-2 hour window each day, even on weekends.
Quick Reference: Morning Light Protocol
Morning (Within 1hr of waking)
- ✓ Go outside (not through window)
- ✓ Remove sunglasses
- ✓ Face toward sun (don't stare at it)
- ✓ Stay 10-30 min depending on brightness
- ✓ Do it every day
Evening (After sunset)
- ✓ Dim overhead lights
- ✓ Use lamps below eye level
- ✓ Reduce screen brightness
- ✓ Avoid bright light 10pm-4am
- ✓ Sleep in complete darkness
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