Let’s face it: mornings can be rough. But what if there was a way to not just endure them but to truly master them? Dr. Andrew Huberman, a luminary in the field of neuroscience, might just have cracked the code.

Drawing upon a wealth of research and personal experimentation, Huberman has curated a morning ritual designed to supercharge your day from the get-go. This isn’t about a one-size-fits-all checklist; it’s about understanding the “why” behind each practice. In addition to his morning practices, Huberman also maintains a meticulously crafted supplement stack that complements his routine, ensuring that his body and mind are fully primed for the day ahead.

Ready to dive deep into the intricacies of the morning? Grab that (delayed) cup of coffee, and let’s explore the Huberman approach to seizing the dawn.

Andrew Huberman’s Optimal Morning Routine

Sleep is the foundation of all of this. Without adequate, consistent sleep, our overall efficiency dips. This not only affects metabolism and immunity but also hampers recovery, disrupts hormonal balance, and more. Before diving into morning rituals, it’s paramount to secure 7-9 hours of slumber each night. However, it’s worth noting that an occasional off-night won’t necessarily derail your day. That’s where a robust morning routine proves invaluable – regardless of whether you’ve had a full 10 hours or a mere five.

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1. Prioritize Hydration Upon Waking

Huberman’s approach to hydration isn’t about ditching your morning coffee altogether. Instead, he advocates for a strategic pause before reaching for that caffeine. His advice, shared across numerous episodes of the Huberman Lab podcast, is to hydrate first. He suggests drinking one to two glasses of water upon waking. This isn’t just about quenching thirst; it’s about kickstarting your day on the right note.

In episodes like “Master Your Sleep & Be More Alert When Awake,” Huberman explains that drinking water right after you wake up helps your brain work better by removing adenosine, which makes you sleepy, from your body. He also discusses in “How to Optimize Your Water Intake” how staying hydrated makes you feel more alert, supports digestion, and affects the balance of brain chemicals to prepare you for a day of peak performance and clear thinking.

Before you drink that delicious cup of coffee, drink water first. Your body and mind will be grateful for that tiny step in taking care of your well-being, attuned to the daily rhythm recommended by Huberman for having a better, focused, and healthy day.

RELATED READING: Andrew Huberman’s Famous “Sleep Cocktail”

2. Get Sunlight Within 1 Hour of Waking

Huberman is constantly raving about what might just be the secret sauce to supercharging your day: morning sunlight. It’s not just any light; it’s the dawn light that he emphasizes. In a tweet, Dr. Andrew Huberman shares that getting 5-20 minutes of morning sunlight, even on cloudy days, without wearing sunglasses, and avoiding screens from 10pm to 4am, can significantly boost your mental and physical health, enhancing sleep, mood, and focus.

Here’s why:

When you soak up those morning rays, you’re essentially rolling out the red carpet for your brain to kickstart the day. This isn’t just a ritual; it’s rooted in neuroscience. Huberman explains how this exposure triggers a significant dopamine release. This neurotransmitter acts as your daily feel-good booster, setting the stage for peak performance.

The benefits are manifold:

Cortisol Timing: Morning sunlight perfectly synchronizes your cortisol release, which Huberman calls in his teachings the “I’m ready to seize the day” hormone. This natural synchronization helps in maintaining alertness throughout the day.
Better Sleep Quality: As he advocates on his social media, morning light exposure is important for setting your circadian rhythm, which in turn promotes better sleep when night falls.

Huberman’s insights are backed by science, showing that morning light isn’t just about feeling good; it’s about optimizing your entire day’s physiology.

But what if the sun isn’t playing nice? Huberman has a backup plan: an LED Light Box. In his discussions on light therapy, he recommends these devices as the understudy for when natural light is scarce. It’s a biohacker’s tool, ensuring your internal clock stays in rhythm, even on cloudy days.

So, embrace that morning light, or when necessary, its artificial counterpart, to unlock your day’s full potential, just as Huberman prescribes for a life of heightened alertness, mood, and rest.

This rewrite integrates specific references to Huberman’s tweet, making the section more directly connected to his public statements on the topic.

RELATED READING: Dr. Andrew Huberman’s Supplement List

3. Delayed Caffeine Intake

Dr. Huberman’s deep dives into neuroscience have unearthed some fascinating nuggets about our beloved morning brew. Instead of guzzling down that cup of joe as soon as you rise, consider waiting a bit. Delaying caffeine consumption by about 90-120 minutes after waking can elevate your alertness and sidestep that dreaded afternoon slump. However, if an early workout is on your agenda? Feel free to indulge beforehand. And while you’re recalibrating your caffeine schedule, reach for a tall glass of water, perhaps with a pinch of sea salt. Your body, having fasted all night, will thank you for the hydration boost before any caffeinated kick.

RELATED READING: Andrew Huberman Reveals His Pre-Workout Supplement Protocol

4. Morning Exercise: Setting the Day’s Tone

Mornings set the tone, a principal Dr. Andrew Huberman not only advocates for but also embodies through his morning exercise routine. This isn’t just about physical fitness or sculpting muscles; it’s about invigorating the mind, body, and the complex interplay of our biochemistry.

You don’t need to be a “morning person” to benefit from this. Huberman’s philosophy centers on consistent, purposeful movement rather than intense workouts. Whether it’s a tranquil yoga session, a brisk walk, or some quick strength exercises, the aim is to mobilize your body. These activities trigger the release of neurotransmitters like dopamine, which not only lifts your mood but also sharpens your focus, preparing you for the day ahead.

Here’s a tip directly from Huberman: Make your exercise enjoyable. Sync your morning activity with something you love, like listening to a favorite podcast or an energizing playlist. This blend of neuroscience and daily practice can transform your routine into a moment of joy and productivity.

If you’re interested in diving deeper, you might want to explore Huberman’s fitness protocol, which he shares through various platforms. It’s all about finding what works for you, setting the tone for a successful day, and thriving in your own rhythm.

RELATED READING: Why Andrew Huberman Calls Creatine “The Michael Jordan of Supplements”

5. Embrace Cold Exposure

Plunging into ice cold water might not excite a lot of folk in the morning, but in the case of Andrew Huberman, this is considered a powerful medicine. Consider it a form of biohacking that aims to spice up your start to the day.

Here’s the science behind it: cold exposure does more than just give you a shock; it triggers a series of beneficial physiological responses. By immersing yourself in cold, whether it’s a cold shower or an ice bath, you force your body to release mood-boosting chemicals like epinephrine and dopamine. The outcome? A surge in alertness and energy that surpasses what caffeine can offer.

Huberman’s method isn’t about endurance; it’s about the benefits of cold. As you face the chill, something extraordinary happens: Your skin cools down, but your core temperature goes up. The interplay of these temperatures doesn’t just tax your neural pathways, it also reinvigorates them and gives your system a refreshing reset.

So, the next time you’re tempted to avoid the cold, remember Huberman’s integration of age-old practices with modern science. Embrace the chill, dive into this morning ritual, and unlock your potential for the day ahead.

RELATED READING: Here’s Why Andrew Huberman Takes Fish Oil Daily

6. Master Your Morning Breath

Cyclic hyperventilation is part of Dr. Andrew Huberman’s morning ritual to get him going. The technique is straightforward yet powerful: about 20–25 cycles of about 5 second quick deep inhales through the nose, and about 5 second forceful exhales through the mouth. This practice raises adrenaline levels, keeping us focused and ready for the day.

Huberman recommends fully exhaling, then holding the breath for 15–30 seconds after these cycles. Giving yourself a liberal amount of time before you start your usual routine may set you up for a burst of energy and mental clarity, riffing with the morning.

However, a note of caution: This can be quite an intense method. Be wary if you suffer from anxiety or panic attacks in your past. This is done always seated, away from water to ensure safety. This breathwork is not just kicking off your day, it’s embracing your day with a burst of vitality.

7. Optimize Your Productivity

• Screen Positioning: Put your computer screen at eye level or slightly above. It’s not just ergonomic, it’s neurologically beneficial. From Huberman’s episode on optimizing your workspace, we know that focusing your gaze slightly upward would activate the alertness, focus centered brain regions, and would help with productivity.
• Auditory Environment: If distractions are your bane, try using 40 hertz binaural beats. Studies have shown that these specific frequencies can actually improve cognitive function and memory recall, giving you a great way to fine tune your brain for work. On the other hand, Huberman notes that in some cases the best way to work on deep focus may be in silence, but white noise can help mask distracting sounds.
• Timing Your Deep Work: There’s a biological sweet spot for heavy mental work, roughly 1-4 hours after waking. This period coincides with peak cortisol levels, which naturally enhance alertness and focus. Huberman’s research emphasizes leveraging this window for tasks requiring intense concentration.
• Physical Activity as a Prelude: Before diving into your most demanding tasks, lace up for a moderate workout. Physical exercise, especially in the morning, primes the brain for focus by increasing blood flow, oxygenation, and the release of neurotrophic factors like BDNF, which supports cognitive health. Huberman suggests that this can serve as an effective brain-boosting prelude, setting the stage for a more productive work session.

RELATED READING: Andrew Huberman Discusses the Power Behind Magnesium

Final Thoughts

Crafting a morning routine isn’t just about setting an alarm and hoping for the best. As Dr. Huberman’s insights illustrate, it’s an orchestrated symphony of habits, each with a distinct role in setting the tone for your day. Whether it’s the simple act of hydrating or the invigorating embrace of cold exposure, each step is a building block toward a day filled with focus, energy, and productivity. Embrace these practices, tweak them to fit your rhythm, and watch as your mornings transform from groggy beginnings to purpose-driven launches. After all, how you start your morning can dictate the rhythm of your day. So, why not make it count?