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A leading neuroscientist has recommended that people undertake one simple daily task within an hour of waking up. Whilst the advice itself is straightforward, real-world circumstances might present some obstacles – but don’t give up.
Professor Andrew Huberman, a renowned neuroscientist and podcast host, has long championed the importance of morning daylight exposure for optimal health. He considers this practice amongst the top five interventions people can adopt to enhance their physical wellbeing, performance and mental health.
Professor Huberman holds positions as an associate professor of neurobiology and ophthalmology at Stanford University School of Medicine. His podcast, the Huberman Lab, attracts millions of viewers and listeners per episode, and ranked amongst the world’s 10 most popular podcasts in 2025.
According to the professor, daylight exposure helps regulate our “circadian clock” – the internal mechanism governing our sleep-wake cycles. He explains that it also influences other bodily functions including appetite and body temperature regulation, reports the Mirror.
‘Get morning daylight in your eyes’
In a recent post on X, he stated: “Get morning daylight in your eyes. I wish I’d called it daylight and not sunlight [because any time there’s clouds people say ‘there’s no sun here’]. Compare how bright it is on an overcast morning with at night. There’s lots of daylight! Do this every day, especially on overcast days.
“It’s impossible to overstate how important this protocol is for your health and well-being. I know I’ve been saying this for years. Take comfort in knowing that 2026 I’ll be saying it even more!”
On his website, the guidance becomes even more explicit. It explains that “viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.”
However, many individuals may struggle to adhere to this first-hour recommendation due to the realities of everyday life. Parents assisting children with morning routines and those working from home represent just two demographics who might find this advice challenging to implement consistently.
One X follower in America enquired: “Professor, what is the mandatory amount of light received per day? I find this difficult because I work with clients from the US, but I live in the EST +11 time zone, which means I live in darkness.
“What advice can you give me, considering that my schedule will remain the same in the near future, on how I can minimize the damage?”
The podcaster responded: “Difficult to answer this question. Depends on the number of factors.
“Try and get some bright light in your eyes ideally from daylight in the first hour after waking, but if you wake up too early for that to happen, then perhaps consider a 10K Lux artificial light that you put in your bathroom or kitchen.
“Getting daylight in your eyes before 10 AM is known to set an earlier sleep time and better sleep. Given the constraints of normal life I just suggest getting out for a walk in the morning or midmorning if you can and again in the evening if you can and just driving to get as much daylight as possible, working near your window, etc.”
What is cortisol?
This hormone serves a crucial function in controlling your body’s stress response. According to the Cleveland Clinic, “cortisol is a steroid hormone that your adrenal glands (the glands on top of your kidneys) make. Cortisol affects several aspects of your health and helps regulate your body’s response to stress. High or low levels of cortisol can impact your health.”
This vital hormone influences nearly every part of the body. It performs critical functions in controlling how the body utilises glucose (sugar) for energy, managing blood pressure, reducing inflammation and helping to regulate your sleep-wake cycle.
What are the advantages of sunlight?
Sunlight assists in Vitamin D production. This nutrient is crucial for the body’s various functions.
It aids in reducing inflammation, promoting strong bones, boosting the immune system and glucose metabolism whilst regulating calcium levels. According to a study published by the National Library of Medicine, “the best-known benefit of sunlight is its ability to boost the body’s vitamin D supply; most cases of vitamin D deficiency are due to lack of outdoor sun exposure.
“At least 1,000 different genes governing virtually every tissue in the body are now thought to be regulated by 1,25-dihydroxyvitamin D3 (1,25[OH]D), the active form of the vitamin, including several involved in calcium metabolism and neuromuscular and immune system functioning.”
In a 2016 article for Blood Purification, author Richard B Weller stated that “sunlight has beneficial effects on cardiovascular risk factors independently of vitamin D.”
He further noted: “Sunlight is a risk factor for skin cancer, but sun avoidance may carry more of a cost than benefit for overall good health.”
