It’s been a beautiful few days in NYC this week. Crisp air, low dew points, and one of my favorite things: sunlight.

And it’s also critical for our health. Dr. Andrew Huberman, a neuroscientist at Stanford, has been showing the strong science of using light.

He discusses how we can we can almost “starve” if we don’t get out and get some rays in. Some of his biggest lessons:

• Get morning sunlight. Aim to get at least 5-10 mins of sunlight exposure within the first hour of waking up and 15-20 mins on an overcast day. This will help you wake up and feel alert, boost your immune system, and help you sleep better at night.

• Get afternoon sunlight. This will help to regulate your circadian rhythm and make it easier to fall asleep at night. Aim to get at least 15-20 minutes. That afternoon walk is the real deal!

• Dim the lights at night. Avoid using bright lights, especially overhead lights, in the hours before bed. We’ve been using a blackout window shade — that has certainly helped improve sleep.

• Huge benefits. Sunlight exposure was found to increase testosterone and estrogen levels plus improve mood (learn more). Ideally, do it with a t-shirt and shorts to get the best effect!

Know for many this isn’t rocket science, but still a good reminder that just going back to the basics: being outside and moving a little can sate many of our needs. ☀️