Stanford neuroscientist Andrew Huberman has been advocating for daily sunlight exposure in his popular podcast. Huberman believes that exposure to daylight can help regulate the body’s circadian rhythm, which plays a crucial role in maintaining overall health and well-being. He recommends spending at least 30 minutes outdoors, with an hour being the optimal duration.
Huberman’s belief is supported by other experts in the field. Mariana G. Figueiro, a professor and director of the Icahn School of Medicine at Mount Sinai’s Light and Health Research Center, considers outdoor light to be just as important as diet and exercise in maintaining a high quality of life. According to Figueiro, exposure to daylight helps reset the biological clock in the human brain, preventing it from drifting off track.
While many people associate sunlight with vitamin D production, Figueiro emphasizes that for circadian regulation, it’s about the light reaching the back of the eyes, even in shaded areas. Indoor lighting is typically not strong enough to synchronize the biological clock, with average indoor lighting only providing around 300 lux, compared to the 100,000 lux on a sunny day.
The consequences of circadian disruption can be severe, including poor sleep, cognitive performance, and an increased risk of various health issues such as cardiovascular disease, diabetes, obesity, and cancer. Figueiro’s research has shown that implementing specific lighting for Alzheimer’s patients in nursing homes can improve their sleep and overall well-being.
Figueiro recommends spending at least an hour in daylight per day, with a minimum of 30 minutes, especially in the morning. She suggests incorporating morning sunlight into daily routines, such as walking the dog, having breakfast outside, or taking meetings outdoors. If it’s not possible to be outside, sitting in front of a bright window can also provide some benefits.
Supplementing with artificial lighting is an option, particularly if individuals spend the majority of their day indoors. Figueiro suggests adding two to four table lamps with bright bulbs to work desks or using light therapy boxes designed to mimic outdoor light. Regularity is also crucial, as the biological clock functions best with consistent schedules.
In conclusion, the recommendation from experts like Andrew Huberman and Mariana G. Figueiro is clear – daily exposure to daylight can contribute to a healthier circadian rhythm and overall well-being. Incorporating outdoor time and optimizing the amount of light intake are essential in maintaining a high quality of life.