The Optimal Morning Routine, Per Neuroscience

Dr. Andrew Huberman, neuroscientist and professor of neurobiology, has insights:

The foundations of a good day

Here are some key things to consider:

• The role of light: get sunlight exposure within an hour of waking to anchor your body’s cortisol pulse, set your circadian rhythm, and boost mood-regulating dopamine. Light exposure on the skin also boost hormone levels like testosterone and estrogen, contributing to energy, motivation, and overall wellbeing.
• The role of caffeine: delay caffeine intake for 60–90 minutes after waking to allow adenosine to clear naturally, preventing afternoon energy crashes. Otherwise, caffeine will block the adenosine for 4–8 hours, causing the wave of adenosine-induced sleepiness to resurge later.
• The role of exercise: morning exercise helps clear adenosine, raise core body temperature, and improve wakefulness
• The role of cold: cold showers or ice baths trigger adrenaline and dopamine surges, enhancing mood and drive for hours.

For more on each of these, enjoy:

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Want to learn more?

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Take care!