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Crafting Your Optimal Morning Ritual: Insights from Andrew Huberman
The Optimal Morning Routine Andrew Huberman
Key Takeaways
Optimizing your morning routine is crucial for overall performance.
Getting natural light in your eyes within an hour of waking helps regulate cortisol and improves mood.
Delaying caffeine intake for 60-90 minutes after waking can prevent afternoon crashes.
Exercise in the morning helps clear adenosine, enhancing alertness.
Exposure to sunlight increases dopamine and can boost testosterone levels.
Maintaining a cool room at night aids in better sleep quality.
30
minutes of sunlight exposure recommended for increased hormone levels.
60
minutes to delay caffeine intake after waking.
80
percentage of time to aim for quality sleep.
Importance of Sleep and Rest
Sleep is foundational for metabolism and immune function.
Aim for quality sleep 80% of the time.
Morning Light Exposure
Natural light regulates circadian rhythms and cortisol release.
Aim for 5-10 minutes of sunlight exposure in the morning.
Caffeine Timing
Delay caffeine intake for 60-90 minutes after waking.
This helps clear adenosine and prevents afternoon crashes.
Exercise Benefits
Morning exercise helps clear adenosine.
It can enhance alertness and mood.
Effects of Sunlight on Hormones
Sunlight exposure increases dopamine and testosterone.
Light exposure on skin can enhance mood and energy.
Notable Quotes
"Your body is a bunch of millions of clocks that need to align."
"Caffeine effectively blocks the effects of adenosine."
"You are creating summer in your body by doing that."