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Some EM participants are also huge nerds for the [https://hubermanlab.com/ Huberman Lab Podcast] | |||
'''[https://hubermanlab.com/the-science-of-vision-eye-health-and-seeing-better/ Podcast episode on vision]''' | |||
==Recommended Vision Practices== | |||
* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. | |||
* Get outdoor exposure for at least 2 hours a day | |||
* For every 90 minutes of [[Close-up|close-up]] vision, take a 20+ minute [[Distance vision|distance]] viewing break | |||
* Self directed movement like walking or cycling is beneficial. This may be related to [https://en.wikipedia.org/wiki/Eye_movement_desensitization_and_reprocessing EMDR] where eye movement from left to right can help with processing thoughts. The [[eyeballs|ciliary]] muscle can also relax as you notice objects passing in and out of your vision as you move forwards. | |||
* Tilting your eyes in your eye sockets upwards can make you more alert. You could take advantage of this by placing something to look at higher than your head level. | |||
* Myopia has an observed correlation with not sleeping in a dark room. | |||
* Make time for distance viewing every day. | |||
* You can train your vision by tracking smoothly moving objects. aka “[[smooth pursuit]]” | |||
* You can train near-far visual training, 2-3 minutes, 3-4 times a week | |||
* Exposure to red light early in the day has shown promise in improving vision in adults 40+ years in age. | |||
* Is also a proponent of printing out a [[Snellen]] chart and experimenting with it. | |||
(editor's note: just listen to the episode...) | |||
Clip about panoramic vision: | |||
https://www.youtube.com/watch?v=dqCEOJSvgwA | |||
==Recommended Sleep Practices== | |||
(From the sleep recommendations newsletter:)[https://hubermanlab.com/toolkit-for-sleep/] | |||
* View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. Ideally without [[sunglasses]], but don't look at light so bright that you need to squint. | |||
* Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am. | |||
[https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/ Interview with Dr. Samer Hattar:] | |||
* Dr. Hattar's opinion that color spectrum changing glasses like blue-blocker glasses [https://www.youtube.com/watch?v=oUu3f0ETMJQ&t=2695s are not a good idea] | |||
* TODO: someone listen to the episode again and let us know your takeaways in here. | |||
[[Category:Huberman]] | |||