I'd like to change my wake up time from 8am to 5am

To change your wake-up time from 8am to 5am, Andrew Huberman offers several recommendations that revolve around understanding and manipulating your circadian rhythm and light exposure:

1. Gradual Adjustment: Shift your sleep schedule gradually rather than all at once. This can help your body's internal clock adjust more smoothly to the new timing.

2. Morning Light Exposure: Upon waking, expose yourself to bright light, ideally sunlight, within the first 30 to 60 minutes. This will help trigger a cortisol pulse that increases alertness and sets the timing for the release of melatonin later in the day 1.

3. Consistent Routine: Maintain a consistent wake-up and go-to-bed schedule, even on weekends, to help reinforce your new rhythm.

4. Avoid Bright Light in the Evening: As you prepare for sleep, reduce exposure to bright lights and screens. This will help signal to your body that it's time to wind down.

5. Exercise and Meals: Consider the timing of physical activity and eating, as these can also influence your internal clock. Aim to align them with your new morning schedule.

6. Understanding Temperature Minimum: Your body's temperature minimum marks the lowest point of body temperature, occurring roughly two hours before your typical wake-up time. Exposure to bright light or exercise before this time can shift your sleep schedule forward, so aim to tailor these activities accordingly to reinforce the earlier wake-up time 2.

By implementing these strategies, you should be able to adjust your wake-up time from 8am to 5am gradually and sustainably.