What will be the best way to start your day?


Starting your day in an optimized way can involve several key practices highlighted by on the . Here are some key steps:

  1. Get Morning Sunlight Exposure:

    • Aim to get outside and view bright light, ideally from the sun, within the first 30 to 60 minutes after waking. This helps to trigger a healthy cortisol increase early in the day, which enhances metabolism, mental focus, and immune function 1 2 3.

      Optimizing Sleep

      Andrew explains the importance of cortisol in enhancing the immune system, metabolism, and mental focus. He emphasizes the significance of getting bright light, ideally from sunlight, within the first 30 to 60 minutes after waking to trigger the cortisol increase early in the day.

      Huberman Lab

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

    • Drink water and consider adding electrolytes as one of the first activities after waking. This helps to rehydrate your body after sleep 3.
  3. Delay Caffeine Intake:

    • Delay your caffeine consumption for 90 to 120 minutes after waking. This allows your natural cortisol levels to peak and helps to clear out adenosine, the molecule responsible for sleepiness 3.
  4. Exercise:

    • Engage in physical activity within the first three hours of waking. This can be a full workout or something lighter like a walk, jog, or skipping rope. Exercise helps increase your core body temperature and release neuromodulators, boosting energy and mental acuity for the rest of the day 2 4.
  5. Cold Exposure:

    • Consider incorporating a cold shower or other forms of cold exposure to further wake up your body and enhance alertness 2.

Following these practices creates a morning routine that prepares your body and mind for a productive day, supporting sustained focus and energy.