Essentials: Using Light to Optimize Health

In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being.

Articles

• Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior (Cell Reports)
• Skin Exposure to Ultraviolet B Rapidly Activates Systemic Neuroendocrine and Immunosuppressive Responses(Photochemistry and Photobiology)
• A visual circuit related to the periaqueductal gray area for the antinociceptive effects of bright light treatment (Neuron)
• External light activates hair follicle stem cells through eyes via an ipRGC-SCN-sympathetic neural pathway (Proceedings of the National Academy of Sciences of the United States of America)
• Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function (Scientific Reports)
• Red light: A novel, non-pharmacological intervention to promote alertness in shift workers (Journal of Safety Research)

Huberman Lab Episodes Mentioned

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood

People Mentioned

• Glen Jeffery: professor of neuroscience, University College London