Andrew Huberman Circadian Morning Start
Andrew Huberman's morning routine centers on light exposure, hydration, and movement to set your internal clock. This sequence grounds your daily energy without immediate caffeine.
4 time blocks, 40 minutes in total.
Time blocks
- Mineralized Water Hydration: 5 min
Drink a large glass of water with a pinch of salt or electrolytes - Direct Sunlight Viewing: 15 min
Get outdoors without sunglasses to view bright morning light - Outdoor Locomotion Walk: 15 min
Walk outside to elevate core body temperature and alertness - Delayed Caffeine Window: 5 min
Wait 90 minutes after waking before drinking coffee or tea
About this routine
Andrew Huberman's morning routine focuses on natural biological signals rather than immediate stimulants. By stepping outside into natural light within an hour of waking, you trigger an early cortisol peak that signals to your body that the day has started. This setting of your circadian clock helps regulate both daytime alertness and nighttime sleep quality.
Hydration with added electrolytes replaces lost minerals before caffeine enters the equation. Huberman delays coffee or tea after waking to allow adenosine levels to clear naturally. A brisk outdoor walk adds physical movement, raising body temperature and reinforcing the visual cues from ambient light.
Why this routine works
- Aligns natural circadian rhythm for clearer energy
- Avoids the afternoon caffeine crash
- Supports early morning body temperature increase
- Establishes consistent hydration habits upon waking
FAQ
What is Andrew Huberman's morning routine?
Andrew Huberman starts his morning with outdoor sunlight viewing, mineralized hydration, light exercise, and delaying initial caffeine intake.
Why does Andrew Huberman delay caffeine in the morning?
Delaying caffeine allows adenosine to clear naturally from the brain, preventing an afternoon energy crash.
How long does Andrew Huberman view morning sunlight?
He views outdoor sunlight for 10 to 15 minutes each morning.