Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar

In this Huberman Lab Essentials episode, my guest is Dr. Samer
Hattar, PhD, the Chief of the Section on Light and Circadian
Rhythms at the National Institute of Mental Health. We discuss how
light powerfully shapes mood, sleep, appetite, learning and overall
mental health by aligning—or misaligning—our internal circadian
clock. We explain practical protocols to support your circadian
rhythm, including morning sunlight exposure, dim evening lighting
and regular mealtimes. We also discuss strategies to manage jet
lag, limit evening screen use, ease seasonal depression and improve
focus by syncing light, sleep and food with natural biological
rhythms. Read the episode show notes at hubermanlab.com. Thank you
to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep:
https://eightsleep.com/huberman ROKA: https://roka.com/huberman
Timestamps (00:00) Samer Hattar (00:27) Light, Circadian Clock vs
Solar Day, Sleep-Wake Cycle (03:20) Eyes, Photoreceptors &
Light Entrainment, Blindness, Sleep (06:13) Morning Light,
Artificial Lights, Tool: Morning Sunlight Exposure (08:28) Jet Lag
Without Traveling, Sleep Issues, Screens, Staying Indoors (09:19)
Sponsors: Eight Sleep & ROKA (12:14) Chronotypes, Intrinsic
Circadian Rhythms (14:06) Afternoon & Evening Light, Tools:
Dimming Lights, Reduce Screen Use (15:57) Light Exposure &
Effects on Stress, Mood & Learning, Tripartite Model (19:30)
Light & Appetite, Tool: Regular Meal Times (22:39) Using Light
to Improve Sleep, Mood & Mental Health (24:20) Sponsor: AG1
(25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule,
Avoid Mismatched Light Exposure (29:15) Sleep Issues, Light-Dark
Cycle (30:50) Seasonality, Seasonal Depression; Daylight Savings
Time (34:07) Acknowledgements Disclaimer & Disclosures Learn
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