Best thing to do in the morning

For an optimal morning routine, Andrew Huberman recommends various activities to enhance wakefulness and prepare for the day:

1. Exercises: Increase core body temperature with movement, such as walking, jogging, or skipping rope, which can be combined with sunlight exposure in the morning 1.
2. Cold Exposure: Follow with cold water immersion or a cold shower to further stimulate wakefulness 1.
3. Morning Light: Acquire natural light exposure early in the day, which is crucial for regulating circadian rhythms and improving sleep, mood, and metabolism 2.
4. Consistent Timing: Wake up and engage in these activities within the same 0-8 hours window after rising to leverage natural neurochemicals and overcome limbic friction, making it easier to perform difficult habits 3.

   Morning Wake-Up Routine

   Andrew Huberman

   Andrew suggests starting your day with exercise to increase your core body temperature. This can be a light jog, skipping rope, or even a walk in the sun. He also recommends taking a cold shower after to further wake up your body.

   

   Huberman Lab

   Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

   Explore similar conversationsView full episode summary

   1

   2

   3

   4
5. Food and Drink Timing: If you choose to eat in the morning, recognize that you're helping set a food-entrained circadian clock. Also, be mindful of food volume, as a large meal can induce sleepiness regardless of prior sleep quality 4.

These practices encompass not just physical activities but also involve exposure to certain environmental cues like temperature and light, which are crucial for maintaining a healthy circadian rhythm.

To avoid having a poor start to the day, Andrew Huberman warns against certain common yet detrimental morning habits:

1. Remaining in bed after waking up: Laying in bed after waking (beyond essential reasons) can lead to reduced alertness, as being upright stimulates the locus ceruleus in the brain, enhancing alertness 1.
2. Excessive phone use and poor posture: Excessive use of your phone, especially in an improper posture such as lying down or looking down, can compromise alertness and lead to a harmful "C shaped" posture 1.
3. Not getting enough light: Avoid staying indoors with artificial light or trying to get sunlight through the window after waking up. It's essential to get direct sunlight or bright light exposure to regulate your natural cortisol pulse, which is pivotal for mood, metabolism, and a healthy immune system 2.
4. Ingesting caffeine right upon waking: Drinking coffee immediately after you wake up can interfere with the natural increase in cortisol levels that should occur, potentially disrupting mood and sleep patterns. It's suggested to delay caffeine intake by 90-120 minutes after waking 2.

These morning mistakes can lead to a suboptimal start of the day by affecting your mood, alertness, postural health, and might increase the likelihood of sleep disturbances.

The recommendation by Andrew Huberman to avoid caffeine immediately upon waking is based on how adenosine and cortisol naturally regulate sleep and wakefulness. Here's an elaboration on the effects of that practice:

1. Cortisol's Natural Peak: Upon waking, cortisol levels naturally rise, peaking shortly after. This "cortisol pulse" is critical for mood, alertness, and a healthy immune system. Early morning caffeine can disrupt this natural increase 1.

2. Caffeine's Effect on Adenosine: Caffeine is an adenosine receptor antagonist. While it blocks the sleep-inducing effects of adenosine, consuming it too early can prevent the natural decline of adenosine, leading to a potential afternoon crash 2 3.

   Morning Routine

   Andrew Huberman

   Andrew explains the importance of a morning cortisol peak and how to achieve it through exposure to bright light and exercise. He also discusses the negative effects of consuming caffeine too early and suggests delaying it by 90-120 minutes after waking to maximize its benefits.

   

   Huberman Lab

   Using Caffeine to Optimize Mental & Physical Performance | Huberman Lab Podcast 101

   Explore similar conversationsView full episode summary

   1

   2

   3

   4

   5

3. Optimal Caffeine Timing: Delaying caffeine intake by 90-120 minutes after waking allows the body to clear out any residual adenosine and take advantage of the natural cortisol pulse, leading to improved alertness and focus without the need for excess caffeine later in the day 4 5.

This intentional delay in consuming caffeine enables the body to fully engage its natural processes for waking and clearing out sleep pressure, thus creating a more sustained level of energy throughout the day.