š4 Light Exposure Practices for Higher Motivation and Focus Levels: balanced dopamine every dayš”
These are 4 practices that you want to do as often as possible if you are interested in high performance every day - when you donāt struggle with motivation or inability to focus. These 2, motivation for action and getting into focused mode to get work done or learn, are pretty much the foundation of our high-performance states. Thereās so much neuroscience research now that āprescribeā foundational light exposure practices for maintaining optimal levels of dopamine. Donāt skip these! The high performer in you needs them. Dopamine levels (just like serotonin and pretty much every system in our brain)are light sensitive. Hereās how to use light for brain productivity.
1. š LIGHT EXPOSURE OUTSIDE CLOSE TO SUNRISE
Why close to sunrise?
Because light waves are different then and our eyes need that color, that intensity, that solar angle to set the circadian rhythm right and to āturn onā dopamine properlyfor the productive day ahead. Sun in the afternoon? Doesnāt do that. They call it the ādead circadian zoneā.
No sunglasses allowed - regular glasses are OK.
5-10 minutes when itās sunny, 20-30 minutes when itās gloomy and dark.
It doesnāt work the same way behind glass windows, in your car, or when your eyes are under the shadow that your hat might be casting. (Check out many posts by Dr Huberman about the practice).
Get some coffee, walk your dog, make calls while walking - plenty of ways to get that early sunshine into your eyes. Itās CRUCIAL for your productive, happy days.
2. š¤DONāT KILL YOUR MELATONIN WITH ARTIFICIAL LIGHT AT NIGHT
Itās not questionable anymore that exposure to bright light, not just blue, any bright light close to bedtime will kill 20-50%+ of your melatonin. Donāt be surprised to have trouble falling asleep when you had lots of bright light around you close to sleep.
50LUX or less light intensity is ideal. Anything more and you are in the danger zone. How do you measure those? Download some ālight meterā free app for your phone. When you travel and canāt adjust the light properly - use candles, cheap, available globally, easy to use!
And donāt forget to use night modes or f.lux free software to switch all your screens into āsleep-friendlyā color/light mode when itās nighttime. Also, my personal favorite, donāt stare into the brightly lit fridge at night - itās not good for the waistline, nor is it good for sleep.
3. LIGHT EXPOSURE IN THE AFTERNOON INSTEAD OF COFFEE
Light boosts our dopamine and alertness. So next time when you start feeling sleepy in the afternoon, donāt reach out for coffee (that might compromise your sleep and a great day after) - go for a short walk. Get those steps in, wake yourself up and back to productivity!
4. DEFINITELY NO BRIGHT LIGHT BETWEEN 11PM-4AM
I havenāt read the research myself but Andrew Huberman swears by it - bright light in those hours will decrease dopamine by a lot the next day! So sleep š What if you have to stay awake then? Use red and orange lights around you with lower intensity, get some red glasses that are designed to block the blue light and bright light at night.
We might not be plants but our productivity pretty much depends on light still. Just plants with legs and an advanced nervous system? Do you practice these? For me, it's my second nature now. Siberia, London or Mexico - I found a way to do all of these almost every day of the year.
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