/Video/Optimizing Morning Habits for Health

Optimizing Morning Habits for Health

In a special episode of the YouTube program “After Skool“, Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford University School of Medicine, shared practical tools for optimizing morning routines.

He emphasized that establishing a good foundation for health, including sleep and non-sleep deep rest, is crucial for improving performance throughout the day. Huberman explained that sleep is an essential part of the body’s 24-hour cycle, and insufficient sleep can reduce the body’s functioning.

He recommended that people should get natural light within an hour of waking up, as this light helps regulate circadian rhythms and cortisol levels, an important hormone that boosts alertness and promotes a positive mood.

Practical tools he suggested include:

  • Get Natural Light: Quickly step outside into sunlight in the morning to establish circadian rhythms and increase cortisol levels.
  • Avoid Screen Light: Limit the use of electronic devices in the morning, as light from these devices is not sufficient to trigger physiological responses like natural sunlight.
  • Exercise: Engaging in physical activity helps clear adenosine, a sleep-inducing substance that accumulates in the body, helping maintain wakefulness.
  • Caffeine: Delay caffeine intake for 60 to 90 minutes after waking to allow the body to clear adenosine before stimulating alertness with caffeine.

He also highlighted that sunlight exposure benefits not only mood but also positively affects sex hormones like testosterone and estrogen, which can enhance overall health and libido.

For the full video content, click HERE.

About Dr. Andrew Huberman: Dr. Andrew Huberman is a neuroscientist and a tenured professor in the Department of Neurobiology at Stanford University School of Medicine. He has made significant contributions to the fields of brain development, brain function, and neuroplasticity, which is the nervous system’s ability to restructure and learn new behaviors, skills, and cognitive functions.

Huberman is a McKnight and Pew Scholar and received the Cogan Award in 2017 for his groundbreaking discoveries in vision research. His lab’s recent work focuses on the effects of vision and breathing on human performance and brain states such as fear and courage. He also studies neuroregeneration and leads a clinical trial aimed at promoting vision recovery in blinding conditions. Huberman actively develops tools used by elite military forces in the U.S. and Canada, athletes, and the tech industry to optimize performance in high-pressure environments, enhance neuroplasticity, reduce stress, and improve sleep.

Research from Huberman’s lab at Stanford has been published in top journals like Nature, Science, and Cell, and has been featured in major media outlets such as TIME, BBC, Scientific American, Discover, and others.

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