What does a healthy morning routine look like?

A healthy morning routine, according to Andrew Huberman, incorporates a series of strategies to optimize physical and mental health. Key elements include:

1. Morning Sunlight: Engage in outdoor light exposure shortly after waking. This is crucial for setting your circadian rhythm, enhancing mood, and promoting wakefulness through a healthy cortisol spike 1.

2. Movement or Exercise: Increase your core body temperature through physical activity. This could be a light jog, walking while viewing sunlight, or even skipping rope. Exercise helps wake your body and brain effectively 2.

3. Consistent Wake Time: Try to wake up at the same time every day to regulate your circadian rhythm. Understanding and leveraging your "temperature minimum" (the time when your body temperature is at its lowest) can also be valuable for optimizing sleep and wake schedules 3.

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     Morning Light Benefits

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     Morning Movement Benefits

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     Morning Optimization

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     Circadian Rhythm Insights

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4. Hydration and Delayed Caffeine: Hydrate soon after waking, but delay caffeine intake for 90-120 minutes. This approach helps avoid afternoon energy crashes and aligns better with your body's natural cortisol rhythm 4.

5. Break Fast Mindfully: If you choose to eat breakfast, opt for a moderate meal to avoid post-meal sleepiness caused by large food volumes diverting blood from your brain to your digestive system 5.

Implementing these practices can contribute to a more productive, energetic, and healthier start to your day.