Want to kick-start your day with a surge of energy and laser-like focus? The “Andrew Huberman morning routine” offers a science-backed approach to help you optimise your mornings and set yourself up for success. Andrew Huberman, a respected neuroscientist and professor at Stanford University School of Medicine, shares these insights based on his research into brain plasticity – how our brains change and adapt. Through his popular podcast, “Huberman Lab,” he provides accessible, science-based tools to empower people to enhance their lives.
Key Elements of the Andrew Huberman Morning Routine
Harness the Power of Light Exposure
Huberman emphasises the importance of getting natural light exposure as early as possible each day. This could be sunlight or even bright daylight on an overcast morning. This morning light serves as a powerful signal to your brain, effectively telling it that it’s time to wake up and get going. It’s a key factor in regulating your circadian rhythm, that’s your body’s natural sleep-wake cycle. Think of it as setting your body’s internal clock, paving the way for improved sleep quality later on. Morning light also gives your mood and alertness a boost by prompting your brain to produce cortisol, the hormone that helps you feel awake and focused. Amazingly, it can even play a role in regulating your appetite throughout the day.
To put this into action, try to get outside within 30 minutes of waking up. Even a short 10-15 minute walk can make a real difference. If getting outdoors isn’t possible, open your curtains and position yourself near a window. You might also consider using a light therapy lamp, especially during the darker winter months, as these lamps mimic natural sunlight. When seeking that morning light, avoid wearing sunglasses or anything that blocks the light. Finally, aim to get some direct sunlight in your eyes, but remember to never stare directly at the sun.
Prioritise Consistent Sleep
Huberman stresses that getting enough quality sleep is absolutely crucial for both your overall health and how well your brain functions. He recommends aiming for 7-9 hours of quality sleep each night. This means trying to go to bed and wake up at roughly the same time every day, even on weekends.
For practical tips, establish a relaxing bedtime routine, perhaps including reading a book or taking a warm bath, to help you wind down. Ensure your bedroom is dark, quiet, and cool to create an optimal sleep environment. It’s also wise to avoid caffeine and alcohol close to bedtime, and aim to get some exercise during the day to encourage natural tiredness.
Delay Your Caffeine Intake
Huberman suggests that delaying your coffee by 60-90 minutes after waking up can actually make it more effective. The reason for this is that your body naturally produces cortisol in the morning, which helps you feel alert. Caffeine can interfere with this natural process, so waiting a bit allows your body to fully wake up before you get that caffeine boost.
Huberman explains that caffeine works by blocking adenosine, a chemical that promotes sleepiness. When you first wake up, adenosine levels are still relatively high, so caffeine has a more potent effect if you delay consumption. He also points out that this delay can help you avoid that afternoon energy crash that many people experience.
To implement this, you could set a timer for 60-90 minutes after waking to remind yourself to hold off on that first cup. Alternatively, try swapping your usual morning coffee for a glass of water or herbal tea to begin your day. You could also experiment with having a smaller cup of coffee to see if that helps you avoid the afternoon slump.
Prioritise Hydration
Huberman emphasises the importance of starting your day with proper hydration. He explains that after sleeping, your body is naturally in a state of mild dehydration, and replenishing fluids is essential for optimal cognitive and physical function. He likens it to giving your brain and body the fuel they need to fully wake up. He even suggests adding a pinch of sea salt or a squeeze of lemon to your water for an extra boost of electrolytes.
Huberman notes that drinking water on an empty stomach can help flush out toxins and kick-start your metabolism. He also mentions that a pinch of sea salt can help replenish electrolytes lost during sleep.
For actionable steps, aim to drink a large glass of water as soon as you wake up. Consider adding that pinch of sea salt or squeeze of lemon for extra benefits. Keep a water bottle handy throughout the morning to sip on regularly. And it’s best to avoid sugary drinks like juice or soda in the morning, as they can lead to an energy crash later.
Incorporate Exercise
Huberman highlights the significant benefits of morning exercise, even short bursts of activity, for boosting energy levels and improving cognitive function throughout the day. He emphasises that even a brief period of intense activity can provide a jolt of energy that wakes up your brain and body. He suggests exploring high-intensity interval training (HIIT) for just a few minutes in the morning.
To make this practical, try incorporating some light cardio or bodyweight exercises into your morning routine. This could be a brisk walk, a quick jog, or even some simple stretches. The key is to find an activity you enjoy, making it more likely that you’ll stick with it. And remember, even a small amount of exercise is better than none at all.
Consider Cold Exposure
Huberman explores the powerful effects of exposing yourself to cold temperatures, such as with a cold shower or ice bath, on your energy levels and mood. He explains that cold exposure triggers the release of adrenaline and dopamine in the brain. Adrenaline provides that immediate jolt of energy and focus, while dopamine is associated with longer-term motivation and mood elevation. He also discusses how cold exposure can improve your metabolism and even reduce inflammation in the body.
To incorporate this, try ending your shower with a 30-60 second blast of cold water. You can gradually decrease the temperature and increase the duration as you become more comfortable with it. If you’re feeling adventurous, you could explore ice baths, but it’s crucial to do your research and start slowly.
In Conclusion
The “Andrew Huberman morning routine” provides a robust framework for anyone seeking to enhance their daily life. By embracing these science-backed habits, you can cultivate increased productivity, improved sleep, and a greater sense of overall well-being.
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