Part 6/12:
In contrast, exposure to bright light in the evening can delay the circadian clock, leading to later sleep times and difficulty waking up in the morning. To optimize sleep, Dr. Huberman and Dr. Hatar recommend dimming lights as the evening progresses and minimizing screen time an hour before bed. Using dim, red lighting is an effective strategy since red light has minimal impact on circadian timing.
He also discussed the importance of light hygiene—such as avoiding looking directly at bright screens in the dark—to maintain alignment with natural cycles. Even quick glances at phones or devices in the evening can send false signals to the brain, disrupting sleep and mood.