HealthLife Style

The Perfect Morning Routine: How to Start Your Day With a Bang

Story Highlights
  • Sleep; The Foundation
  • Waking Up Right
  • Go Outside
  • Move!
  • Delay the First Cup of Coffee

Our morning habits affect our mood, energy, focus, and effectiveness for the rest of the day. It can even influence our health and wellness in the long term. Many of us make mistakes that we do not even realize are impacting us negatively. Dr. Andrew Huberman, a neuroscientist, describes what our mornings should look like if we are to have the best outcomes for the rest of the day and the rest of our lives.

Sleep; The Foundation

It cannot be emphasized enough how important a good night of well-rested sleep is for health and wellness. Most adults require 8 hours of sleep every night, and a consistent wake-up time is key.

Waking Up Right

The healthiest way to wake up in the morning is through bright natural light rather than loud alarms. If natural light through the window is not possible, a sunrise alarm clock may be used, which shines a bright light at the alarm time instead of emitting a sound. Once awake, it is important to hydrate as the body tends to get dehydrated overnight. Adding salt to water will further help regulate electrolytes in the morning and help with greater wakefulness.

Go Outside

Huberman claims that 2 – 30 minutes of sunlight exposure for the skin and eyes can do wonders. When sunlight enters the eyes, it signals to the brain, setting the circadian rhythm in motion to release the sleep hormone 16 hours later. This sunlight exposure spikes cortisol — a stress hormone responsible for wakefulness—which, if triggered later during the day, will lead to a disturbed sleep schedule and is part of why it becomes difficult to fall asleep on time.

Cortisol, if released early in the morning, leads to a boost in energy and is why sunlight exposure makes us feel awake.


Forward Ambulation means walking or running, which helps with greater levels of wakefulness across the body and its organs. Forward Ambulation triggers optical flow, which means that the input to our eyes continuously changes, and this wakes up brain cells which gradually trigger all other body organs to wake up and reach normal levels of function.

Delay the First Cup of Coffee

When we stay awake, a molecule called adenosine builds up in our body which is responsible for shutting down our systems and goes down during and immediately after sleep. Caffeine in the early morning blocks adenosine, but it still stays unused. During the afternoon, when the effects of caffeine wear off, the adenosine comes back, and this causes the afternoon crash. The best way to avoid this is to wait about 2 hours after waking up for that first cup of coffee so that the adenosine clears out naturally.

This routine has been proven to lead to higher energy and greater focus during the day and will also decrease stress and anxiety levels in the long term.

Back to top button