Protocol
Circadian Phase Advance Protocol
Curated from
Andrew HubermanProtocol to shift sleep schedule earlier (e.g., eastward travel or becoming more of a morning person).
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
To shift sleep schedule earlier, set alarm 30+ min earlier and do cardiovascular exercise plus get bright light immediately upon waking.
“set your alarm earlier... force yourself to exercise
HL▶ 1:33:50DosageWake 30-60 min earlier each day; cardio in first 1-2 hours; bright light exposure; ~5-7 days to resetCaveatsRequires discipline; tired in evenings initiallyCertaintyexplicitstrong endorsementSet alarm 30-60 min earlier, force cardio plus bright light in first 1-2 hours -
In a protocol
When jet lagged or shifting schedule, eat meals on the local schedule to entrain food-based circadian clock.
“one of the quickest ways to shift your circadian clock... is to eat on the local schedule
HL▶ 45:30CertaintyexplicitrecommendationEat on the local/target schedule to entrain food-based clock