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Think 8 hours of sleep is enough? Think again. I used to think I had a sleep issue—turns out, it was a light issue. In this video, I break down why light exposure, not just sleep duration, controls your circadian rhythm, energy, and recovery. From morning sunlight to blocking blue light at night, I’ll show you how to biohack your environment for deeper sleep, better performance, and real recovery. Your biology is programmable—let’s upgrade it.

Thank you to our sponsors!

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Resources:

• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.

• Danger Coffee: https://dangercoffee.com/discount/dave15

• My Daily Supplements: SuppGrade Labs (15% Off)

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/

• Upgrade Labs: https://upgradelabs.com

Chapters:

0:00 – Introduction

0:38 – The Real Reason You're Still Tired

0:59 – How Light Controls Your Sleep Quality

1:36 – Circadian Rhythm Explained (NASA-Approved)

2:51 – The Secret Sleep Trigger

5:29 – Blue Light: The Silent Sleep Killer

6:12 – How to Hack Your Evening Light

7:52 – Screen Time vs. Sleep Time

8:12 – Social Jet Lag: The Weekend Mistake

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How I Finally FIXED My Terrible Sleep After 18 Years : 1428

The Human Upgrade: Biohacking for Longevity & Performance