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.
Episode show notes: https://go.hubermanlab.com/dKJ2cZQ
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/oUu3f0ETMJQ
Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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*Dr. Samer Hattar*
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*Timestamps*
00:00:00 Samer Hattar
00:00:27 Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle
00:03:20 Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep
00:06:13 Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure
00:08:28 Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors
00:09:18 Chronotypes, Intrinsic Circadian Rhythms
00:11:10 Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use
00:13:00 Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model
00:16:33 Light & Appetite, Tool: Regular Meal Times
00:19:42 Using Light to Improve Sleep, Mood & Mental Health
00:21:23 Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure
00:24:55 Sleep Issues, Light-Dark Cycle
00:26:29 Seasonality, Seasonal Depression; Daylight Savings Time
00:29:46 Acknowledgements
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
