Huberman AM Protocol

The Huberman AM Protocol is a timed morning sequence, consistent wake time, sunlight in the eyes, hydration with electrolytes, movement, and delaying caffeine 90 to 120 minutes, that anchors your circadian clock. Huberman calls morning sunlight the single most important thing for sleep; delaying caffeine lets adenosine clear and prevents the afternoon crash.

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Not endorsed · based on the published work of Andrew Huberman

At a glance

Time

~90 min

Steps

Difficulty

Beginner

Morning sunlight triggers a healthy cortisol pulse (one controlled study found an over 50% rise) and starts a roughly 14 to 16 hour timer toward melatonin that night, which is why Huberman calls it the single most important thing for sleep.

The protocol

On waking

Wake at a consistent time and log it Same wake time daily; note it down

A fixed wake time anchors the circadian clock and stabilises energy and sleep.

Huberman Lab #28

0-30 min

Get sunlight into your eyes Sunny ~5-10 min, cloudy 10-15, heavy overcast ~30; no sunglasses

Drives a ~50% cortisol rise for alertness and sets tonight's melatonin timer. Free, and Huberman stresses that; never stare at the sun.

Huberman Lab #28

0-15 min

Hydrate with water and electrolytes ~16-32 oz water with electrolytes, before caffeine

You wake dehydrated; fluid and sodium support the morning alertness rhythm.

Huberman Lab #28

In your stack: Electrolyte mix

Foundation

Cover your nutritional bases A greens/foundational nutrition drink once daily

Huberman's long-standing base layer for vitamins, minerals and probiotics.

Huberman Lab

In your stack: Greens powder

90-120 min

Delay your first caffeine Wait 90-120 min after waking; ~100-300 mg; stop by early afternoon

Lets adenosine clear so caffeine works better and the afternoon crash is avoided.

Huberman Lab #28

In your stack: Yerba mate or coffee

Morning

Generate forward motion and move 10-30 min walk or light exercise (or your main workout)

Outdoor forward movement plus a rise in core temperature increases alertness and reinforces the day signal.

Huberman Lab #28

Optional

Brief deliberate cold exposure 1-3 min cold shower or plunge; about 11 min per week total

Clean, durable boost in dopamine and alertness without caffeine's crash.

Huberman Lab

In your stack: Cold plunge tub

Optional

NSDR or a short meditation 10-20 min Non-Sleep Deep Rest or focused meditation

Restores alertness and focus, especially after a short night; one of his most-recommended free tools.

Huberman Lab

In your stack: Meditation app

Evening

Catch sunset light and keep the room cool 10-15 min outdoor light near sunset; cool sleeping surface

Signals the clock that day is ending and supports the core-temperature drop that deepens sleep.

Huberman Lab #28

In your stack: Cooling mattress topper

The evidence 3

View sources

Huberman Lab #28: Maximizing Productivity, Physical & Mental Health with Daily Tools Listen open.spotify.com Plays here

Huberman Lab: Maximize Your Mornings (AM routine tools) Watch youtube.com

Transition from Dim to Bright Light Induces an Immediate Cortisol Rise (Leproult et al., J Clin Endocrinol Metab, 2001) Read JCEM, 2001

Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Andrew Huberman and is not created, reviewed, endorsed by, or affiliated with Andrew Huberman or Neuroscientist · Stanford.

Is this for you

Brain fog or low energy in the morning
Mid-afternoon crashers
Shift workers and travellers resetting the clock
Beginners: the core steps are free or low cost

Cautions

Never look directly at the sun
Cold exposure: check with a doctor if you have heart conditions or are pregnant
Sodium: adjust for blood-pressure or kidney concerns
Educational only, not medical advice

Common questions

How long should you delay caffeine on the Huberman morning protocol?

About 90 to 120 minutes after waking. Delaying caffeine lets adenosine, the molecule that builds sleep pressure, clear naturally, which Huberman says helps prevent the mid-afternoon energy crash.

Why is morning sunlight the key step?

Sunlight in the eyes early triggers a healthy cortisol pulse (one controlled study found an over 50% rise) and starts a roughly 14 to 16 hour timer toward melatonin that night. Huberman calls it the single most important thing for sleep.

Do you need supplements or products for this protocol?

No. The core is free, timed behaviours: a consistent wake time, sunlight, hydration with electrolytes, movement, and delayed caffeine. Where a product helps, the page points to brands Huberman partners with, but they are optional.

What does the Huberman AM protocol actually involve?

A consistent wake time, getting sunlight in your eyes, hydrating with electrolytes, some movement, and delaying caffeine 90 to 120 minutes, done in the first ~90 minutes of the day to anchor your 24-hour clock.

Is this medical advice?

No. It is an educational summary of Andrew Huberman’s publicly described routine, not medical advice, and it is not endorsed by him. Consult a clinician before changing your routine.

Does the 90 to 120 minute rule mean my evening coffee is fine?

No. The morning delay and the evening cutoff are separate questions. In a controlled trial in 23 healthy young men, 100 mg of caffeine (about one small coffee) had no measurable effect on sleep at any timing tested, while 400 mg four hours before bed added about 14 minutes to sleep onset and cut total sleep time by about 51 minutes. The dose matters as much as the clock. See our caffeine and sleep pages for the detail.

Huberman AM Protocol

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