Morning Wake-Up Routine (Critical Period 1)
Andrew Huberman's stack of morning behaviors to trigger cortisol peak, raise core body temperature, set circadian timing, and start the ~16-hour sleep timer.
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
5-
In a protocol
View bright sunlight, ideally outdoors, within the first 30-60 minutes after waking to trigger cortisol peak and set circadian timing.
“view bright sunlight within the first 30 to 60 minutes after waking
HL▶ 16:00Dosage~5 min on clear days, ~10 min cloudy, 20-30 min on densely overcast/rainy days; no sunglasses; do not stare at sun; do not look through windowsCaveatsDon't look at sun if painful; corrective lenses are fine; avoid through windshield/windowCertaintyexplicitstrong endorsementView sunlight within 30-60 min of waking; foundational anchor -
In a protocol
If you can't get outdoor sunlight (e.g., dark winters), use bright artificial light sources like ring lights or LED drawing tablets as substitute.
“ring lights... A drawing LED tablet will work pretty well
HL▶ 25:30DosageUse in morning when sunlight unavailableCaveatsSunlight simulators are expensive; cheaper ring lights work wellCertaintyexplicitrecommendationSubstitute for sunlight when unavailable (dark winters, pre-sunrise) -
In a protocol
Use brief cold water exposure in the morning to increase core body temperature, release adrenaline/dopamine and promote wakefulness.
“One to three minutes of cold water exposure will wake you up
HL▶ 33:00Dosage1-3 minutes in morningCaveatsAvoid late at night as it would disrupt sleepCertaintyexplicitrecommendationCold shower or ice bath to raise core body temperature and release adrenaline/dopamine -
In a protocol
Engage in some movement or exercise in the morning to raise core body temperature and increase alertness.
“try and get your core body temperature increased first thing in the morning
HL▶ 34:00DosageWalking, jogging, skipping rope, calisthenics; immediately upon waking or 3 or 11 hours afterCertaintyexplicitrecommendationMovement/exercise to further increase core body temperature -
In a protocol
Delay caffeine intake 90-120 minutes after waking to avoid afternoon crash and to allow adenosine clearance.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 36:25DosageDelay 90-120 min after wakingCaveatsAnxiety-prone individuals may avoid caffeine entirelyCertaintyexplicitstrong endorsementDelay caffeine 90-120 min after waking to avoid afternoon crash