< shift/library / biohacking

Huberman Morning Sunlight Protocol

biohacking · easy · 10-30 minutes (combine with morning walk or coffee outside)

What is Huberman Morning Sunlight Protocol?

Get 10-30 minutes of direct sunlight in your eyes within 30-60 minutes of waking. This is the single most important thing you can do for your circadian rhythm, energy, mood, and sleep quality. Not through a window — outside.

Is there evidence for it?

EVIDENCEstrong

How do you do Huberman Morning Sunlight Protocol?

  1. 1.Within 30-60 minutes of waking, go outside and face the sun (don't stare directly at it — just face the general direction)
  2. 2.Cloudy day: still go outside, you need 20-30 minutes. Sunny day: 10 minutes is enough. The light needs to hit your retina
  3. 3.No sunglasses (prescription glasses and contacts are fine). Windows block the UV wavelengths that set your clock
  4. 4.If you wake before sunrise, turn on bright overhead lights immediately, then get sunlight when it's available
  5. 5.This sets your cortisol pulse (healthy morning spike) and starts the 12-14 hour timer until your brain releases melatonin for sleep

How long does it take?

10-30 minutes (combine with morning walk or coffee outside).

Is it hard to start?

easy.

PRACTICE ITA day with purpose — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Dr. Andrew Huberman (Huberman Lab, Stanford), circadian biology research
energy · sleep · biohacking · health · habits
> find what fits you

Related in biohacking

Targeted Supplement Stack (Foundation Protocol)A synergistic daily supplement protocol targeting the most common modern deficiencies: magnesium, vitamin D3...Polyphasic Sleep (Everyman Schedule)Sleep in multiple short phases instead of one block, using an Everyman schedule with one 4.5-hour core sleep...David Sinclair's Longevity ProtocolHarvard geneticist David Sinclair's personal supplement and lifestyle stack targeting the hallmarks of aging...Red Light Therapy Panel ProtocolUse LED panels emitting 660nm (red) and 850nm (near-infrared) wavelengths to boost mitochondrial ATP...Deliberate Heat Exposure (Sauna Protocol)Regular sauna use (4-7x per week, 20 min at 174°F+) reduces all-cause mortality by 40% and cardiovascular...Hormetic Stress and Antifragility TrainingHormesis is the biological principle that low doses of stressors that would be harmful at high doses actually...

> everything in biohacking

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.