Morning Sunlight (Huberman)
Sleep Easy 14 days oura
Start the Health OS protocol "Morning Sunlight (Huberman)" (sleep-morning-sunlight) and show me today's step.
Goal
Test how morning sunlight affects circadian rhythm and evening sleepiness
Hypothesis
10-30 minutes of morning sun shifts your circadian rhythm, leading to earlier sleep onset and better sleep
Morning light suppresses melatonin and triggers a cortisol spike, which shifts evening melatonin release earlier (Huberman Lab)
Expected Effects
- ↓ bedtime_hour
- ↑ evening_sleepiness
Phases
1
Baseline
7 days- Live as usual, don't change your morning routine
- Rate your evening sleepiness on a 1-10 scale
2
Morning Light
7 days- Go outside within 30 minutes of waking up
- Spend 10-30 minutes in the sun (no sunglasses)
- On overcast days go for 20-30 minutes; on clear days 10 minutes is enough
- Rate your evening sleepiness
Tracked Metrics
Primary
- ↓ bedtime_hour
- ↓ sleep_latency
Secondary
- ↑ evening_sleepiness
- ↑ Sleep Score
Evaluation
Method: compare_phase_means
Design: baseline (7 days) → intervention (7 days)
Safety
Disclaimers
- Never look directly at the sun
- Apply sunscreen for extended exposure
- In winter months the effect may be weaker due to lower light intensity
Stop Conditions
- Sunburn