How to increase daytime cortisol

To increase daytime cortisol, focusing on morning rituals can be particularly effective. Here are some strategies based on insights from Andrew Huberman:

1. Morning Sunlight Exposure:

   • Aim to get outside and view sunlight within 30 minutes of waking. This should be done without sunglasses to maximize the effect.
   • Duration: 2 to 10 minutes, depending on brightness. This practice helps stimulate cortisol release at the right time, enhancing focus and energy levels throughout the day. Late spikes in cortisol are linked to depression and insomnia, so early stimulation is crucial. This information is backed by peer-reviewed studies 1.

2. Caffeine Timing:

   • For those who consume caffeine, it can be beneficial to ingest it 90 to 120 minutes after waking. This timing allows the peak in cortisol that naturally occurs in the morning to be complemented by the caffeine boost, yielding better mood and alertness throughout the day.
   • It's suggested to abstain from caffeine for five days before this approach to maximize its effectiveness. This method leverages the natural increase in cortisol to enhance alertness and performance 2.

Implementing these practices can contribute to healthier cortisol levels and improve overall mental clarity and energy during the day.