How to Feel Energized & Sleep Better With One Morning Activity | Dr. Andrew Huberman

This clip is from the Huberman Lab episode "Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing." The full episode can be found on YouTube here: https://youtu.be/h2aWYjSA1Jc

As a Norwegian I wake up in darkness, go to work in darkness, and go home from work in darkness lol

I wake up with anxiety. I started going outside and sitting in the sun a few months ago. I see the light, hear the birds, and feel so much better all day. I highly recommend getting outside early for anxiety relief. I also sleep better.

On the occasion of Teacher's Day here in India, I wish a life-changing teacher like you goes on educating and making thousands of lives a lot better. You inspire me to study hard for a good life. I'm in 9th grade now. Happy Teacher's Day Sir - 5-9-2023.

This practice has had such a huge impact on my quality of life, it's hard to believe. For decades I have struggled to fall asleep and then struggled to wake up, hitting snooze until the absolute last minute and starting my day in misery. Now I actually get sleepy at night and I naturally wake up an hour and a half earlier than I need to and I love it. Thank you so much for sharing this!

At the beginning of the year I started going for 30-40 minute walks every morning in the nearby forest and fields. Have kept it up mostly throughout the year. It is absolutely fantastic - I get plenty of light, I get exercise, I kickstart my metabolism, it wakes me up, and I feel like I have a more consistent energy throughout the day. It has reduced post-lunch slumps massively. It's like a biohack for modern life.

Clear day = 5 mins Cloudy = 10 mins Overcast / Rainy = 20/30 mins DO NOT try to get it through window or windshield!

I start my coffee, make my bed up, and grab my cup of coffee, and watch the sun come up 75% of the time. Stay and pray 10-15 minutes. Afterwards, the sun comes through the big picture window. I keep the door open and the screen closed. Then I start my bible study. At this time in Spring, by 6:30 I start my day. I did not know it benefit me at this level. Thank you Andrew for sharing.

🎯 Key Takeaways for quick navigation: 00:04 🌞 Morning sunlight exposure triggers cortisol spike for alertness and better sleep. 01:32 🕶️ Wear corrective lenses, not sunglasses, for morning sunlight viewing to activate wakefulness mechanisms. 02:30 ⏰ Morning sunlight is a foundational tool for improved wakefulness and sleep quality, backed by scientific research. 03:57 🌆 Artificial lights don't replace morning sunlight; use bright artificial lights early but get natural light once the sun is out. 05:22 ☁️ Sunlight exposure varies: ~5 mins on clear days, ~10 mins on cloudy days, up to 20-30 mins on overcast days; avoid relying on car windows or sunglasses. Made with HARP

You have helped me so much you can't even imagine. My circadian rhythm was so bad that i could say that i had the worst sleep cycle in all of the human beings i have ever encountered. And these steps have really helped me, now i sleep at 12am and wake up at 8am . I needed this information for the past decade but i am so grateful that i got em now .

Several years ago, during the summer time, I started waking up at 5am to walk my dog. I have never felt so good in my entire life and didn’t even realize it was due to getting outside to walk so early. I felt happier and had a ton of energy. I couldn’t wait to wake up every morning! I can definitely tell a huge difference now it’s winter, so cold early on and many times just too icy to walk far.

Super-awesome idea to have this separate channel. Thank you so much for all the value you add to our lives Dr. Huberman.

I have fixed my sleep schedule for the first time since I was a kid thanks to this tip. I am less depressed and I got energy to do exercise now. My mental health is improving drastically thanks to this podcast.

Love these clips. When I don't have time for a full podcast episode. Perfect.

I absolutely love your shorter videos! The longer ones a great too but my attention span doesn't last as long or I just get overwhelmed with the amount of information. These short ones go perfectly with my morning coffee! Thank you!

I have had difficulty falling asleep and getting up in the morning for years. I have been following Dr. Huberman's advice, and I am thrilled with the results. I actually enjoy mornings now!

doing this for 2 weeks now after i quit night shifts and i must say its crazy how focused and awake i feel even if i haven't slept well that night before

in 1993 I struggled to recover from a brain injury. an alternative healer said sit in the sunlight for 5 min, then 10, then 15 each day. it hurt my eyes and head like crazy but in 30 days my brain felt like it was reset. it was the best advice I got.

Each morning, I walk my dog when the sun is rising. I face the sun - arms hanging by my sides - open my palms and say, “I am open to all the universe has to offer.” Facing the sun and opening the palms to receive the energy is life-changing. The affirmation reinforces it beautifully. I encourage all to try.

This man has taught me so much. I really appreciate Andrew teaching us all for free.