Huberman

Some EM participants are also huge nerds for the Huberman Lab Podcast

Podcast episode on vision

• 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 vision, take a 20+ minute distance viewing break
• Self directed movement like walking cycling is beneficial
• 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...)

Recommended Practices:

(From the sleep recommendations newsletter:)[1]

• 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.