what is the prefect morning protocol

A "perfect" morning protocol, according to Andrew Huberman, involves several key practices:

1. Morning Sunlight Exposure: It's important to view sunlight soon after waking up. This exposure helps regulate your cortisol rhythm, promoting alertness during the day and improving sleep quality at night. If natural sunlight is unavailable, bright indoor lights can be a substitute until you can get outside 1 2.

2. Physical Activity: Engaging in physical activities such as walking or stretching soon after waking can enhance alertness and mood. This can be combined with sunlight exposure to maximize benefits 3.

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     Morning Light Benefits

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     Morning Sunlight Benefits

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     Morning Rituals

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     Morning Water Protocol

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     Morning Optimization

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3. Hydration: Swishing a sip of water around in your mouth and swallowing it first thing in the morning might support beneficial gut microbiome interactions, though this practice is largely based on traditional logic rather than clinical trials 4.

4. Tracking Wake-Up Time: Note your wake-up time each morning to calculate your "temperature minimum," which occurs roughly two hours before waking and can help optimize your sleep and activity schedules 5.

By incorporating these elements into your morning routine, you can align your activities with your body's natural rhythms for improved physical and mental well-being.