← Home / Morning / Andrew Huberman / Huberman AM Protocol
MorningFocusEnergyJet LagBeginner

Huberman AM Protocol

Updated July 7, 2026

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.

🧠
Andrew Huberman
Neuroscientist · Stanford
Not endorsed · Based on the published work of Andrew Huberman
Daily time
~90 min
Steps
9
Difficulty
Beginner
Sources
3
View the steps →
What it is

Huberman frames the morning as a sequence of timed, mostly free behaviours that anchor your 24-hour clock: a consistent wake time, sunlight in the eyes, hydration with electrolytes, movement, and a deliberate delay on caffeine. Each one is cheap and takes minutes, and together they raise morning alertness and improve that night's sleep. Where a product helps, we point you to the brands Huberman himself partners with.

Why it works▼
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. Delaying caffeine 90 to 120 minutes lets adenosine, the sleepiness molecule, clear naturally, which prevents the mid-afternoon crash.
The evidence
Sources
Published work by Andrew Huberman, cited straight to the source: long-form episodes, clips, peer-reviewed papers and their own writing. Select any to view it here.
1
Huberman Lab #28: Maximizing Productivity, Physical & Mental Health with Daily Tools
Podcast · ▶ 17:00
2
Huberman Lab: Maximize Your Mornings (AM routine tools)
Video
3
Transition from Dim to Bright Light Induces an Immediate Cortisol Rise (Leproult et al., J Clin Endocrinol Metab, 2001)
Paper · JCEM, 2001
Source viewer
Loading the first source…
The protocol
Clinical strong human trials Mixed some or emerging evidence Commercial weak or unproven, sold widely Equipment / Test not an evidence claim How we grade →
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
For this step
No product needed
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
For this step
No product needed
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
For this stepMixed
Electrolyte mix
Sodium, potassium and magnesium with no added sugar
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
For this stepMixed
Greens powder
A daily multivitamin, mineral and probiotic base
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
For this stepMixed
Yerba mate or coffee
A gentler caffeine source than a large 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
For this step
No product needed
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
For this stepEquipment
Cold plunge tub
A cold shower is the free version of this
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
For this stepEquipment
Meditation app
Guided non-sleep deep rest or meditation sessions
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
For this stepMixed
Cooling mattress topper
Keeps the bed cool through the night, optional
Is this for you?
Good fit if
  • 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
  • We may earn a commission on products bought through this page; these brands can also be bought elsewhere
  • 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.
Related protocols
🌙
Sleep
Sleep Architecture Reset
Based on the work of Matthew Walker
⚡
Physical
Zone 2 Endurance Base
Based on the work of Peter Attia
🎯
Cognitive
ADHD & Focus Toolkit
Based on the work of Andrew Huberman
Update history
  • July 7, 2026 Added a plain-language summary and a Common Questions section.
  • July 3, 2026 Protocol published.
Get the next protocol first

New expert protocols and evidence updates, cited to the source. No spam; unsubscribe anytime.

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.ai 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.

Huberman AM Protocol
Follow the steps
View steps