The optimal morning routine

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The optimal morning routine, according to and based on a combination of scientific research and personal practice, includes several key components that aim to improve mood, cognitive performance, and overall well-being:

  1. Wake up early: Attempt to wake up 2-3 hours before your habitual wake-up time and maximize outdoor light exposure in the mornings, before noon, to set in motion beneficial processes for mental and physical health 1.

  2. Avoid caffeine upon waking: Upon waking, hydrate with water and electrolytes, but refrain from consuming caffeine right away. Instead, get bright light in your eyes, ideally from sunlight, and delay caffeine intake for 90-120 minutes after waking. This helps increase the peak of the cortisol pulse and enhances alertness and mood 2.

  3. Exercise and temperature control: Engage in exercise early in the morning to increase core body temperature, which helps with alertness. Activities like walking or jogging, ideally in the sunlight, or even light calisthenics can be beneficial 3. Consider adding a cold shower to further increase wakefulness 3.

    Optimizing Morning Routine

    Andrew discusses a study that found significant improvements in mood and cognitive performance by implementing non-pharmacological interventions in a real-world setting. These interventions include consistent sleep and wake times, fixed meal times, caffeine intake, exercise, and maximizing outdoor light exposure during the morning. Participants were asked to wake up two to three hours before their habitual wake-up time and get as much sunlight as possible.

    Huberman Lab

    Optimize & Control Your Brain Chemistry to Improve Health & Performance | Huberman Lab Podcast #80
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  4. Track your temperature minimum: Note down the time you wake up to determine your "temperature minimum," which is two hours before your average waking time and signifies the point when your body temperature is the lowest 4.

  5. Exposure to bright light: Ensure you get exposure to bright light within the first 30-60 minutes of waking. This triggers an early cortisol peak and sets your circadian rhythm 5.

also points out that morning exercise not only prepares the body for waking up earlier but also stimulates neuromodulators that increase arousal and mental acuity throughout the day 6. He also mentions the importance of light exposure to circadian rhythms, advocating for ample bright light during the day and reduced light exposure at night 7.

Additionally, , a guest on the , describes his morning routine that involves waking up and going directly into the sun, slowly starting the day, engaging in physical activity about an hour after waking, stretching, and avoiding work-related tasks until around 11:00 a.m. to maintain a focus on personal well-being 8.

Implementing these practices may help optimize one's morning routine, but it's important to note that routines can vary between individuals, and you may need to adjust these suggestions to fit your schedule and preferences.

no, i meant in the morning

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For an optimal morning routine, recommends several key elements based on scientific research to enhance mood, cognitive performance, and overall health. Here's a concise overview:

  1. Wake up Early: Try to wake up 2-3 hours before your usual time. This helps regulate your circadian rhythms and can improve mood 1.

  2. Outdoor Light Exposure: Maximize bright light exposure, preferably sunlight, within the first 30-60 minutes of waking up to boost cortisol levels appropriately and set your circadian clock. This helps with dopamine production and aligning melatonin production at night 1 2.

  3. Delay Caffeine Intake: Avoid coffee or any caffeinated drinks immediately after waking up. Instead, hydrate with water and delay caffeine intake until 90-120 minutes post-awakening to optimize alertness and cortisol management 3.

    Optimizing Morning Routine

    Andrew discusses a study that found significant improvements in mood and cognitive performance by implementing non-pharmacological interventions in a real-world setting. These interventions include consistent sleep and wake times, fixed meal times, caffeine intake, exercise, and maximizing outdoor light exposure during the morning. Participants were asked to wake up two to three hours before their habitual wake-up time and get as much sunlight as possible.

    Huberman Lab

    Optimize & Control Your Brain Chemistry to Improve Health & Performance | Huberman Lab Podcast #80
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  4. Exercise: Engage in some form of physical activity to raise your core body temperature, which promotes alertness. Exercising within an hour or up to three hours after waking can help enhance mental acuity and energy levels throughout the day. This could be a brisk walk, light jog, or even skipping rope in sunlight 4 5.

  5. Cold Water Exposure: Consider a cold shower post-exercise to increase wakefulness further 4.

  6. Consistent Wake Times: Try to maintain consistent wake-up times, which helps optimize your "temperature minimum" (the lowest body temperature, about two hours before your usual wake time) and stabilize your sleep-wake cycle 6.

Overall, this routine leverages circadian biology, light exposure, and exercise to set a strong foundation for energy and focus throughout the day.

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