Optimize Your Morning Routine: The Huberman Lab Method for Improved Sleep, Mood & Focus
A structured program based on Andrew Huberman's advice for optimizing your morning routine to improve sleep quality, mood, focus, and overall well-being. This program incorporates principles of circadian rhythm regulation and habit formation for lasting results. Please consult a healthcare professional before making significant changes to your routine, especially if you have pre-existing health conditions.
Program Modules
Morning Light Exposure
Get natural light in your eyes within an hour of waking up to regulate your circadian rhythm and cortisol levels. Adjust duration based on your individual needs and preferences.
Morning Sunlight
DailySpend 5-10 minutes outdoors in natural sunlight (without sunglasses) after waking up. If cloudy, there's still enough light to be beneficial. Consider increasing duration to 20-30 minutes for optimal benefits, especially during winter months.
Bright Light Alternative
DailyIf natural light isn't available, use a bright light box (10,000 lux) for 10-20 minutes.
Delayed Caffeine Intake
Delay caffeine consumption for 60-90 minutes after waking to allow adenosine clearance. Adjust timing based on individual sensitivity and sleep quality.
Delayed Caffeine Intake
DailyDelay caffeine consumption for 60-90 minutes after waking to allow adenosine clearance. Adjust timing based on individual sensitivity and sleep quality.
“If you wait...allow the adenosine to be cleared out...this can have tremendous benefits”
Morning Exercise
Engage in at least 30 minutes of moderate-intensity exercise to further clear out adenosine and increase core body temperature. Choose activities you enjoy to improve adherence. Adjust intensity and duration according to your fitness level.
Morning Exercise
DailyEngage in at least 30 minutes of moderate-intensity exercise to further clear out adenosine and increase core body temperature. Choose activities you enjoy to improve adherence. Adjust intensity and duration according to your fitness level.
“exercise...clears out the adenosine”
Cold Exposure (Optional)
Consider cold showers (30-60 seconds) or ice baths (1-3 minutes) to boost dopamine and epinephrine release. Start gradually and always prioritize safety and comfort. This is optional and should be introduced cautiously.
Cold Exposure (Optional)
DailyConsider cold showers (30-60 seconds) or ice baths (1-3 minutes) to boost dopamine and epinephrine release. Start gradually and always prioritize safety and comfort. This is optional and should be introduced cautiously.
“a long arc release of dopamine and epinephrine...it's a better decision than a drug like cocaine”
What You'll Accomplish
- Understand the importance of light exposure for circadian rhythm regulation and its impact on cortisol and mood.
- Learn how to optimize caffeine intake for sustained energy and avoid afternoon crashes.
- Incorporate exercise into the morning routine to improve energy levels, mood, and adenosine clearance.
- Explore the benefits and methods of cold exposure for mood enhancement, while prioritizing safety and gradual introduction.
- Understand the neurobiological mechanisms underlying these techniques and their impact on mood, energy, and focus.
- Learn about habit formation strategies to ensure long-term adherence.
Full program access + updates