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How to use bright light to improve your life.
Nat Martin10

Thanks for the detailed reply.

My understanding is that there are still significant unknowns on the exact mechanisms of entrainment, and I don’t dispute that yellow-blue (YB) contrasts play a role. I considered mentioning it in this post, but my understanding is that it is more of a secondary point compared to the significance of the timing of bright, blue light exposure. Curious to see any evidence for your/Huberman’s assertion that early morning light exposure in the absence of YB contrasts has little effect on entrainment. This seems to contradict most o... (read more)

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2RHollerith
I know you just said that you don't completely trust Huberman, but just today, Huberman published a 30-minute video titled "Master your sleep and be more alert when awake". I listened to it (twice) to refresh my memory and to see if his advice changed. He mentions yellow-blue (YB) contrasts once (at https://www.youtube.com/watch?v=lIo9FcrljDk&t=502s) and at least thrice he mentions the desirability of exposure to outdoor light when the sun is at a low angle (close to the horizon). As anyone can see by looking around at dawn and again at mid-day, at dawn some parts of the sky will be yellowish (particularly, the parts of the sky near the sun) or even orange whereas other parts will range from pale blue to something like turquoise to deep blue whereas at mid-day the sun is white, the part of the sky near the sun is blue and the blue parts of the sky are essentially all the same shade or hue of blue. He also says that outdoor light (directly from the sun or indirectly via atmospheric scattering) is the best kind of light for maintaining a healthy circadian rhythm, but that if getting outdoors early enough that the sun is still low in the sky is impractical, artificial light can be effective, particularly blue-heavy artificial light. I've been help greatly over the last 2 years by a protocol in which I get outdoor light almost every morning when the YB contrasts are at its most extreme, namely between about 20 min before sunrise and about 10 min after sunrise on clear days and a little later on cloudy days. (The other element of my protocol that I know to be essential is strictly limit my exposure to light between 23:00 and 05:00.) I was motivated to comment on your post because it did not contain enough information to help someone sufficiently similar to me (the me of 2 years ago) to achieve the very welcome results I achieved: I'm pretty sure that even very bright artificial light from ordinary LED lights that most of us have in our home (even very many of them shi
How to use bright light to improve your life.
Nat Martin50

Melatonin (particularly at higher doses) has a fast-acting sedative effect, so if you want to use it to help you fall asleep, then taking it 30 minutes before bed makes sense.

However, if you want to use it to advance your circadian rhythm (i.e., be inclined to be more of a morning person), then it has the greatest effect when taken 9–11 hours before your sleep midpoint (so very roughly at 6 p.m.). Below is a graph of the effect it has on the circadian rhythm.

Melatonin phase response curve

^https://www.timeshifter.com/jet-lag/melatonin-for-jet-lag-type-dose-timing

Reply1
3Jonas Hallgren
This has worked great btw! Thank you for the tip, I consistently get more deep sleep and around 10% more sleep with higher average quality, it's really good!
How to use bright light to improve your life.
Nat Martin*10

Thanks a lot, Seth!

I agree with you on the importance of Vitamin D—it has helped me enormously. Most studies on Vitamin D focus on achieving levels similar to those experienced during summertime. However, few of the bright light studies come anywhere close to replicating the typical lux levels experienced in summer. From my anecdotal experience, I’ve found that spending several hours under 10,000 lux+ artificial lights can totally transform my mood.

You are correct in your understanding of things to try as a night owl. One other thing you might consider is ... (read more)

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3Jonas Hallgren
Any reason for the timing window being 4 hours before instead of 30 min to 1 hour? Most of the stuff I've heard is around half an hour to an hour before bed, I'm currently doing this with 0.3ish mg (I divide a 1 mg tablet in 3) of melatonin.