Aliquot #121: Harnessing Natural Light for Better Sleep
Aliquot #121: Harnessing Natural Light for Better Sleep
Imagine a drug that improves sleep, reduces stress, sharpens focus, and boosts mood—without cost or side effects. That "drug" is light. Natural light is more than just illumination; it's a potent regulator of our body's internal clock, driving critical processes like hormone release and sleep-wake cycles. But in a world dominated by screens and artificial lighting, many of us unknowingly deprive ourselves of its benefits, with far-reaching consequences for our health.
Get these episodes in a convenient podcast format.
Aliquot episodes make great companion listening for a long drive. You can find these special members-only episodes alongside live recorded Q&As on The Aliquot, our official premium FoundMyFitness podcast.
Imagine a drug that improves sleep, reduces stress, sharpens focus, and boosts mood—without cost or side effects. That "drug" is light. Natural light is more than just illumination; it's a potent regulator of our body's internal clock, driving critical processes like hormone release and sleep-wake cycles. But in a world dominated by screens and artificial lighting, many of us unknowingly deprive ourselves of its benefits, with far-reaching consequences for our health.
In this Aliquot, Drs. Matt Walker, Satchin Panda, and Andrew Huberman explore how to harness the benefits of natural light exposure while mitigating the health risks posed by artificial light.
-
How to create a strong circadian rhythm
-
How modern life deprives us of natural daylight
-
Can you get enough bright light on a cloudy day?
-
Why morning sunglasses disrupt circadian rhythms
-
Using light exposure to mitigate jet lag
-
Are overhead lights more disruptive than screens?
-
What happens when people are removed from artificial light?
-
Do humans need more than seven hours of sleep?
-
How modern life delays natural sleep timing
-
When midnight was actually the middle of sleep
-
How blue light sensors in the retina regulate sleep
-
Practical ways to manage blue light exposure
-
The importance of morning light exposure
-
Why low-angle sunlight is crucial for circadian rhythms
-
How to regulate circadian rhythms without morning sunlight
-
How to minimize late-night artificial light exposure
-
How light influences mood and cortisol levels.
Get email updates with the latest curated healthspan research
Support our work
Every other week premium members receive a special edition newsletter that summarizes all of the latest healthspan research.
Recent Aliquot Episodes
Aliquot #142: How to Prevent and Recover From Jet Lag
Jet lag often shows up as fatigue after a long flight, reflecting a mismatch between your internal clock and the external...
Aliquot #141: The Lifestyle of Cancer Prevention
A large share of cancer risk is shaped not by genetics alone, but by everyday patterns of behavior that influence...
Aliquot #140: Should Everyone Cut Out Gluten?
Gluten interacts with the gut barrier in ways that can shift intestinal permeability, but the impact of that shift...
Aliquot #139: Do You Have Sleep Apnea and Not Know It?
Sleep apnea is far more common and far more disruptive than most people realize. Yet, despite its prevalence...
Aliquot #138: Why Sedation Isn't Sleep and What Actually Works
Many of the substances people use to relax, sleep, or stay alert quietly reshape the biology of sleep...