Sungazing in the early morning: Insights from Andrew Huberman and Gary Brecka
Many wellness experts have explored the idea of using natural sunlight to optimise health, but few have approached the subject as rigorously as neuroscientist Dr. Andrew Huberman and human performance expert Gary Brecka. Both advocate for morning sunlight exposure, citing a range of benefits that extend beyond just feeling good. Their arguments are backed by research and experience in fields like neurobiology, circadian biology, and human optimisation. Here’s a deep dive into the benefits of sungazing in the early hours of the day, informed by the perspectives of these two experts.
Andrew Huberman’s Take on Early Morning Sunlight
Dr. Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University, and he often speaks about the relationship between sunlight and human physiology, especially how it impacts the brain.
For Huberman, morning sunlight exposure is critical for setting the body’s internal clock, known as the circadian rhythm. This rhythm controls a wide array of biological processes, including sleep, metabolism, mood regulation, and even immune function. When you view natural sunlight in the morning, specific cells in your retina called “melanopsin ganglion cells” detect the light. These cells send a signal directly to your brain’s suprachiasmatic nucleus (SCN), which functions as the body’s master clock. The SCN regulates the release of hormones like cortisol (the wakefulness hormone) and melatonin (the sleep hormone), essentially telling your body when it’s time to wake up and when it’s time to sleep.
Here are some benefits Huberman highlights from regular exposure to morning sunlight:
1. Improved Sleep Quality
Huberman stresses that getting sunlight in your eyes within the first 30 to 60 minutes of waking helps regulate your circadian rhythm, making it easier to fall asleep at night and experience deep, restorative sleep. The SCN needs the sunlight signal to lower melatonin levels in the morning and elevate them in the evening.
2. Increased Alertness and Mood
Morning sunlight triggers the release of serotonin, a neurotransmitter associated with well-being and happiness. Huberman explains that the sunlight acts as a natural “wake-up” signal, increasing cortisol levels in the morning, which leads to heightened alertness and focus throughout the day. This is particularly important for those struggling with low energy or mood disorders like depression.
3. Eye Health and Protection
Huberman argues that contrary to popular belief, natural sunlight exposure (in reasonable amounts) is beneficial for eye health. He advises avoiding direct sun gazing during peak hours (midday), but emphasises the value of early morning sunlight. It helps in maintaining the proper functioning of the retina, which is critical for vision and overall eye health.
4. Metabolic Regulation
Morning sunlight has a role in how the body manages blood sugar and insulin sensitivity. Huberman cites studies showing that exposure to natural light in the morning can regulate metabolism, making it easier to maintain a healthy weight and reduce the risk of metabolic conditions like diabetes.
Gary Brecka’s Perspective on Morning Sungazing
Gary Brecka, a human biologist and co-founder of 10X Health, focuses on optimising the body at a cellular level. He advocates for a holistic approach to health, combining science with practical lifestyle habits, one of which is morning sunlight exposure.
For Brecka, the key is to align your daily habits with the natural rhythms of nature, especially light exposure. He believes that the timing and intensity of sunlight can be used to unlock better health and performance.
1. Enhanced Vitamin D Production
Brecka points out that early morning sunlight, while less intense than midday sunlight, can still kickstart vitamin D production. This is especially beneficial because vitamin D is crucial for bone health, immune function, and hormone regulation. He argues that sunlight is a far superior source of vitamin D compared to supplements, as it allows the body to produce the vitamin naturally and in the proper quantities.
2. Lowered Stress and Anxiety
Brecka explains that morning sungazing calms the nervous system by stimulating the parasympathetic nervous system, which promotes relaxation. This helps to reduce levels of cortisol and adrenaline, which can accumulate from stress, and has long-term benefits for mental well-being.
3. Optimal Hormone Regulation
Sungazing in the morning is one of the most effective ways to stabilise hormone production. According to Brecka, the sunlight stimulates the production of hormones like serotonin and melatonin, which control everything from mood to digestion. By regulating these hormones early in the day, the body is better prepared to function optimally, with benefits extending to sleep, energy, and even reproductive health.
4. Boost in Cellular Energy (ATP)
One of Brecka’s most compelling arguments is that early sunlight boosts mitochondrial function, improving cellular energy production. Mitochondria are the powerhouses of your cells, and their function directly impacts how much energy you feel throughout the day. He emphasises that sunlight acts like a fuel, helping your cells produce more adenosine triphosphate (ATP), which is essentially the energy currency of your body.
How to Practice Sungazing Safely and Effectively
Both Huberman and Brecka stress that timing is crucial when it comes to reaping the benefits of morning sunlight. Here’s how you can implement their advice:
•Go Outside within the First Hour After Waking: Your body’s sensitivity to sunlight is at its peak in the early morning. Aim to get at least 10 to 30 minutes of sunlight during this time. Even if it’s cloudy, the natural light will still have an effect, though it may take a bit longer.
•Avoid Sunglasses During This Time: To allow your retina to fully absorb the sunlight, it’s essential not to wear sunglasses while you’re outside in the morning. Both experts agree that you need direct light exposure to your eyes (though not staring at the sun directly).
•Don’t Worry About Looking at the Sun: You don’t have to stare directly at the sun. Just being outside and exposing your eyes to natural light is sufficient.
•Be Consistent: Morning sunlight is not a one-time solution. The benefits come with consistent exposure over time. Huberman often emphasises that circadian health, and thus overall health, is cumulative. The more consistent you are, the better the outcomes.
•Combine It with Other Healthy Habits: Brecka advocates for pairing sunlight exposure with activities like hydration, light exercise, or even breathwork to amplify the positive effects on the nervous system.
Full Spectrum of Benefits
In summary, both Andrew Huberman and Gary Brecka bring compelling scientific arguments to the table for why you should make early morning sunlight a non-negotiable part of your day. Whether it’s improving sleep, mood, eye health, or metabolic function, the advantages are vast. Here’s a quick recap of the benefits you can expect:
•Better sleep regulation through optimised melatonin and cortisol levels
•Improved mood and alertness via serotonin production
•Enhanced eye health and circadian alignment
•Boosted metabolism and weight regulation
•Natural production of vitamin D
•Reduced stress and anxiety
•Stabilised hormones for better overall function
•Increased cellular energy (ATP) production for more stamina
By integrating morning sungazing into your routine, you can harness nature’s most powerful resource for optimal health. It’s simple, free, and effective, backed by science from leaders in neurobiology and human optimisation. Start tomorrow morning—it might just transform your health.