Any suggestion for a simple morning routine?


Here are some components of a simple morning routine based on suggestions from :

  1. Exercise early in the morning to increase core body temperature. This could be light movement, walking, or rope skipping to help you feel more awake. Taking a cold shower after exercising can further enhance wakefulness 1.

  2. Expose yourself to bright light, preferably sunlight in the first hour after waking to increase cortisol levels and improve mood and alertness 2.

  3. Delay caffeine consumption for about 90 to 120 minutes after waking. This can enhance morning alertness and set up a better sleep cycle 2.

  4. Track your average wake-up time, which helps determine your "temperature minimum," a reference point for your body's lowest temperature during the 24-hour cycle. This information is useful for optimizing sleep and circadian rhythm 3.

    Morning Wake-Up Routine

    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
  5. Get morning sunlight viewing, without sunglasses, within the first hour of waking. The brightness helps in triggering a cortisol spike, setting in motion a sleep timer for that night 4.

This routine can be adapted based on personal preferences and schedules.