Vit D here, 80ug, double the dose I take in summer. Live in Norway 300km from northern polar circle. From what I've understood from Huberman Lab podcast, sun

Vit D here, 80ug, double the dose I take in summer. Live in Norway 300km from northern polar circle. From what I've understood from Huberman Lab podcast, sun affects mood mainly in two ways : 1. Vit D production, 2. Circadian Rhythm timing control. 1. First one can be supplemented. I use 80ug, as 40ug that I use in summer doesn't cut it. Found this dose trough experimenting. Too much feels like having overdosed on coffee. Too little and I don't have energy to do stuff unless I really must do it. 2. Circadian Rhythm - recommend listening to Huberman's episodes on Sleep (around 4 eps), Dopamine and motivation, and Depression. Not getting enough light in the morning makes the circadian rhythm drift, which messes your sleep, which is your daily psychotherapy. To help prevent it, you can exercise in the morning. I'm planning to buy a light therapy light on Black Friday and use it during morning 'Sun Salutations' (yoga exercise). A breakfast and warm shower in the morning can also help stop the drift. Another thing is lights control. Phillips Hue lights can be scheduled to glow dimmer past 18:00 (I'm assuming you sleep 22 to 5:30). At night just two very dim lamps. Bathroom lamp at my place is very bright, so if I have to shower past 19, I shower with lights off and avoid hot showers in the evening. The TV I have has 4 screen brightness &color tone settings. I've toned down brightness on all of them and one is very dark (and red tinted) for usage past 18 or 19. Not saying that this is what will help you, but hope you can find something working for you. P.S. If I don't want to get up early on the weekends, I at least make sure I go out for a walk before 9 o'clock. Even if hangover will put me back in bed, the inner clock got the message - at 22 we need to sleep again.