“It is important for you to get some sunlight into your eyes early in the day whenever possible,” says Dr. Andrew Fix as he records outside, soaking up the morning light. He highlights how early daylight exposure helps regulate our circadian rhythms, signaling to the brain that it’s time to wake up, boosting mood, and setting the body up for the day ahead. While Dr. Fix references Dr. Andrew Huberman’s advice of 20 minutes of sunlight, he points out that even a few minutes can make a meaningful difference.

Sharing his own morning routine, Dr. Fix talks about spending a few minutes outside with his son, a habit that not only improves his sleep but also brings a sense of calm to the start of his day. How often do we immediately dive into our phones or emails, setting ourselves up for stress from the get-go? Dr. Fix suggests a shift in focus—by prioritizing natural light exposure, we can see improvements in sleep quality, mood, and even immune function.

Dr. Fix also discusses the benefits of watching the sunset, which signals the body to wind down, encouraging melatonin release and promoting relaxation. He encourages listeners to try adding these habits to their routines and see how it positively impacts their sleep and overall health.

Quotes

• “It is important for you to get some sunlight into your eyes early in the day whenever possible. One of the main reasons is from a sleep standpoint, specifically for your circadian rhythm. When you wake up and get some sunlight, it helps to trigger your body and brain to understand that this is the time you’re supposed to be awake.” (01:46 | Dr. Andrew Fix)
• “The idea here is not to hurt or damage your eyes. The lower the sun is, the easier it will be to do this because it won’t be as high or as bright. It’ll be a little easier to look in the direction of the sun, but it’s important to do this without sunglasses on.” (03:26 | Dr. Andrew Fix)
• “Speaking of sunset, the same can be said: if you watch the sunrise in the morning and the sunset in the evening, it really helps trigger a hormonal response in the body. Your body recognizes, “Oh, this is the time for me to be awake,” and starts pushing hormones and chemical mediators through the bloodstream to provide energy, boost mood, enhance immune function, and keep you vibrant for the day.” (04:12 | Dr. Andrew Fix)
• “Sleep is probably the most important pillar of our health. It’s evolutionarily crucial, and anything we can do to improve our sleep will have a domino effect that positively impacts all other aspects of our health.” (08:51 | Dr. Andrew Fix)

Links

https://www.hubermanlab.com/newsletter/using-light-for-health#:~:text=Viewing%20sunlight%20within%20the%20first,for%20sleep%20later%20that%20night.

https://www.cnet.com/health/sleep/morning-sunlight-improved-my-sleep/

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