Andrew Huberman's Routine: Diet, Supplements, Sleep, Etc.

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Our daily routine shapes our lives, so why not make it a habit?
— Dr. Andrew Huberman

About Andrew Huberman

Dr. Andrew David Huberman is a neuroscientist and tenured professor of Neurobiology and Ophthalmology at Stanford University (Stanford School of Medicine), USA. Andrew is focused on human brain function, behaviour, and neural plasticity, and has received multiple recognitions:

Honors & Awards

Cogan Award for Contributions to Vision Science and Ophthalmology, ARVO (2017)
Pew Biomedical Scholar Award, Pew Charitable Trusts (2013-2017)
McKnight Neuroscience Scholar Award, McKnight Endowment Fund (2013-2016)
Catalyst for a Cure Investigator, Glaucoma Research Foundation (2012- present)

Besides academics, Andrew runs a podcast – Huberman Lab, where he talks and simplifies complex science into helpful advice for improving issues like routines, mental health, physical well-being, sleep, vision, and performance. The Huberman Lab Podcast is frequently ranked among the top 10 podcasts globally.

In his daily routine, Huberman prioritizes various aspects, including sun exposure, hydration, a healthy diet, and intense workouts. Let’s explore Andrew Huberman’s daily schedule to understand his secret to such a mentally active and physically fit life at the age of 49 – growing.

6:00 AM

Andrew Huberman’s Morning Routine

Waking up and early hour routine of Andrew Huberman.

Wake-up

Andrew Huberman’s morning routine usually starts between 6 am and 6:00 am.

Note: He logs his waking hours in a notepad.

He needs no alarm because his diet and consistent good sleep schedule ensure he wakes refreshed every morning. The first thing Huberman does after waking up is soak in vitamin D. Here’s how:

Sun Exposure

10-15 mins sunlight exposure while walking.

Dr. Andrew Huberman’s ideal morning routine starts by exposing himself to natural sunlight. However, his priority is early exposure to sunlight. It’s not that Huberman enjoys sunrise. He adds this task to his daily morning routine because sunlight exposure plays a key role in boosting serotonin. This is the same serotonin that regulates mood and energizes you for the rest of the day.

Morning walks are vital for mental and physical health.
— Dr. Andrew Huberman

Andrew also believes early morning light exposure can suppress melatonin and eliminate sleepiness. Not only does this activity make Andrew all-energized and ready for the day, but it also sets the stage for his better sleep at night.

By adding this early morning light exposure task into the routine, I feel I hack my brain into achieving optimal health and productivity all day.
— Dr. Andrew Huberman

Tips on How to Get Optimal Light Exposure

Try to soak in sunlight for at least 15 minutes after waking up.
Get indirect light by opening blinds and curtains.
Use light therapy lamps on cloudy days.

6:00 AM

Andrew Huberman’s Hydration Routine

Drink 2 glasses of water.

Drinks AG1 by Athletic Greens (Buy)

Drinks LMNT (Buy)

Dr. Huberman never drinks coffee right after waking. In fact, he suggests everyone delay their caffeine intake by 90-120 minutes after waking. However, he does not want people to prioritize this if they exercise in the morning. He believes that delaying caffeine intake helps the body to boost alertness and eliminate energy crashes in the latter half of the day.

Instead of caffeine, Dr. Huberman emphasizes the importance of drinking water and electrolytes after waking. Here’s his stance on electrolytes and hydration:

Dr. Huberman on Electrolytes in The Morning Routine

“Electrolytes, when in accurate ratios, play a vital role in regulating your nervous system. It influences the proper functioning of your neurons by activating your nerve cells.”

“Hydration should be the next thing I do after soaking in sunlight. I usually take an electrolyte drink named LMNT. I would suggest this salt-based electrolyte drink to all as it’s ideal for your brain functioning and overall well-being. Also, it contains 0% sugar, something that not every electrolyte drink offers.”

Dr. Huberman on Athletic Greens

Dr. Huberman drinks AG1 by Athletic Greens every morning.

“It’s been 12 years since I have been drinking the AG1 supplementary drink. It has been a constant source of my daily need for vital minerals, vitamins, and probiotics. I find the Athletic Greens to be a delicious and healthy supplement for my morning diet.”

“My secret to making it taste more delicious is adding the AG1 with some lemon and water. If you need my suggestion for your morning diet supplement, then AG1 by Athletic Greens is a go-to solution for you! I have always loved it, and so will you!”

Dr. Huberman drinks around 1 litre (32 ounces) of water every morning after waking up and suggests the same to everyone. Although he takes LMNT for electrolytes, he believes that adding a pinch of salt to that 32-ounce water bottle can also work as an alternative.

“Once I am hydrated, I go for my exercise session. Although I prefer intermittent fasting, but I cannot suggest the same before an intense exercise session. If exercising, try eating breakfast first. My favourite is a low-carb meal with high protein sources like meat and vegetables.”

Why Athletic Green?

Athletic Green comes with a wide range of nutritional benefits.

It’s a green nutrition powder that you can consume daily for over 75 important vitamins, minerals, probiotics, prebiotics, superfood blends, and other ingredients.

As per Adrew and other routine followers, Athletic Green offers unbelievable long-term improvements.

Benefits of Consuming Athletic Greens

Digestive Support: It contains probiotics and digestive enzymes to aid in gut health and nutrient absorption.
Improves Immunity: Athletic Green is a tried and tested supplement to improve immunity as it offers Vitamin C, Zinc, etc.
Boost Energy Naturally: It helps increase energy levels and support vitality throughout the day.
Immune Support: Boosts the immune system with its nutrient-dense formula.
Convenience: It offers an easy way to get a comprehensive blend of nutrients in one serving.
Detoxification: Green offers ingredients that support natural detox processes in the body.
Antioxidant Support: Rich in antioxidants that help combat oxidative stress and free radicals. Additionally, it promotes overall well-being and offers healthy ageing.

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6:00 AM

Andrew Huberman’s Yoga Nidra Routine

Yoga Nidra, also known as “Non-Sleep Deep Rest” or “Yoga Sleep,” is a meditative practice that focuses on a body scan rather than traditional meditation techniques. This helps you achieve a sleep-like state to reduce the activity of the prefrontal cortex, promoting relaxation.

10 to 15 minutes

10 min Yoga Nidra 35 min Yoga Nidra

As per Huberman, fewer studies have been conducted on Yoga Nidra compared to traditional meditation, existing research indicates that it effectively replenishes dopamine levels and reduces cortisol – the stress hormone, potentially more so than traditional meditation methods.

“Some recent neuroimaging studies revealed that Yoga Nidra meditation can regulate the neurotransmitters in your brain. This ensures optimal dopamine release and improved cerebral blood flow, making you feel productive for the day.”

I once heard in the Yoga Nidra community a claim that might not have scientific backing: 30 minutes of Yoga Nidra equals four hours of sleep. Surprisingly, it resonated with me. I’ve been practising Yoga Nidra for 5 years and saw a clear difference in my sleeping habits.
— Dr. Andrew Huberman

For those new to the concept, Yoga Nidra is a relaxation practice that yogis often refer to as ‘Yogic Sleep.’ It focuses on taking your body and mind into a state of deep relaxation. It’s a form of meditation that I personally feel is ideal for kickstarting your day.
— Dr. Andrew Huberman

Benefits of Yoga Nidra

Deep Relaxation: It helps in consciously relaxing the entire body including mental stress and tension.
Improve Sleep Quality: You see a change in overall sleep quality.
Enhanced Focus and Clarity: It improves focus and mental clarity by reducing the constant activation of the sympathetic nervous system.
Emotional Well-being: Regular practice of Yoga Nidra can lead to better emotional regulation and balance. It also helps in reducing anxiety and unease.

Explore: How to master your sleep and be more alert when awake by Dr. Huberman’s

6:15 AM

Andrew Huberman’s Work Routine

Andrew engages in a 90-minute focused work session. He turns his phone off and finishes all work related to writing, planning, research, writing, podcasts, etc. This session also acts like a combined meditation, enhancing focus and neural circuitry over time.

You will be amazed at how much you can accomplish in 90 minutes of work, but only if you are focused.
— Dr. Andrew Huberman

Boosting Morning Productivity

Dr. Andrew Huberman boosts his morning productivity with some simple science-backed hacks. For instance, he completes all his essential work/projects in the first 1-4 hours after waking up, as he considers it the best time for deep work.

To make the most of this time, he suggests everyone set up their workspace in the most comfortable way possible. To avoid distractions, he uses white noise or binaural beats and suggests the same to others.

He also uses a method called cyclic hyperventilation to avoid feeling lethargic. In this method, you take quick breaths to boost alertness and focus. These are the few adjustments Dr. Huberman makes and suggests others become incredibly productive in the morning.

7:45 AM

Andrew Huberman’s Morning Workout Routine

60 to 90 minutes

Sunday: Endurance
Monday: Legs
Tuesday: Heat/cold cycling
Wednesday: Torso push/pull
Thursday: High effort and short cardio
Friday: High-intensity interval training
Saturday: Neck, Calves, and Arms Training

Dr. Andrew Huberman’s morning routine continues with moderate-intensity exercises. This pre-workday activity increases blood flow. This helps to deliver an essential amount of oxygen and nutrients to the brain.

The result? Dr. Huberman states that a morning workout boosts cognitive function, improves memory, and sharpens focus.

Dr. Huberman adds light cardio to his workout schedule for better heart health. He usually goes for a quick walk or jog to improve his heart rate without feeling tired.

Moreover, he prefers yoga and stretches at the end of his workout. He considers it a thoughtful approach that enhances flexibility and circulation while encouraging calm.

Dr. Andrew Huberman’s Fitness Routine

Sunday: Endurance Training

Dr. Huberman performs cardio for at least 30 minutes every Sunday for his endurance training. He usually hikes or jogs around the park for 60-75 minutes to complete his zone 2 cardio. He suggests everyone wear a weight vest to make things challenging.

Monday: Legs Day

Andrew trains his calves, hamstrings and quad muscles during leg day. However, he starts the week with legs day for a reason. Since you start fresh, it becomes easier to train your legs — the largest muscle group to train in the body. It activates your metabolic processes and boosts your metabolism.

Tuesday: Heat/Cold Cycling

Dr. Huberman spends his Tuesday mostly on recovery using the heat/cold cycling method. To do so, he takes five rounds of ice baths for 5 minutes each. He also takes a hot sauna for 20 minutes.

Wednesday: Push/Pull Method

Andrew follows the push-pull workout method for a reason. It improves joint integrity and strength. What’s more, it boosts hormonal effects by elevating the testosterone levels in the body. Some of the best push/pull exercises are chin-ups and shoulder press. Moreover, Andrew suggests neck and rotatory cuff training to avoid shoulder injury.

Thursday: Quick Cardio Session

Dr. Huberman opts for a quick cardio session every Thursday with 75-80% effort. What he does is he either runs, rows, cycles, or jumps rope for a standard 35 minutes.

Friday: High-Intensity Interval Training (HIIT)

Dr. Huberman saves the best for the last. He performs HIIT to get his heart rate up and boost strength. He goes for hypertrophy training for legs without weights. For instance, on a bike, he performs an all-out sprint for 20-30 seconds. He does so for 8-12 rounds with 10 seconds rest between each round. His primary focus is all-out movements with the most ideal posture or form.

Saturday: Neck, Calves, and Arms Training

Focusing on exercises like triceps kickback, dumbbell curls, triceps dip, incline curls, and chin-ups, Dr Huberman dedicates his Saturday to indirect torso training.

Note: Huberman’s routine doesn’t include deadlifts or squats. Instead, he prefers doing leg extensions, leg curls, hack squats, seated calf raises, and glute hamstring raises.

You’re free to modify and customize the routine but try not to alter the goals. It’s not important which day you perform which workout. However, you must prioritize the exact spacing between the workouts.
— Dr. Andrew Huberman

Dr. Andrew Huberman’s Workout Supplement Recommendations

Dr. Huberman approves and encourages everyone to use the Momentous’ official supplements. These supplements include:

Alpha-GPC by Momentous (300 mg): According to Dr. Huberman, this Momentous supplement should be taken 30-60 minutes before the workout session. Acetylcholine is one neurotransmitter that plays a role in memory, attention, and muscular contraction. Alpha-GPC stimulates its release. It assists in increasing athletes’ power production.

Creatine by Momentous (5 g daily): Creatine is the safest supplement known to man. It acts as a reservoir of the high-energy phosphate groups. This brings out the primary energy carrier in the body, ATP, to reform and continue with its energy supply. In the majority of studies, it was found that creatine enhances exercise performance to a considerable extent.

Tyrosine by Momentous (500 mg): Like in the case with Alpha-GPC, take it 30-60 minutes before your training session. The amino acid may increase the production of dopamine and other neurotransmitters. This elevates your mood, energy, and productivity levels. It enhances stamina during physical activity.

Grass-Fed Whey Protein by Momentous (40 g): Dr. Huberman usually advises his clients to take this whey protein beverage half an hour to an hour after the exercise. Whey protein is easily digested and better utilized than other types of proteins. After training, it has all the amino acids required to build muscle and shed body fat.

Dr. Huberman’s Fitness Toolkit

According to Huberman’s foundational fitness protocol, perform heavy-weight exercises of 3-4 sets for one month. For each set, go for 5-8 reps. Dr. Huberman also emphasizes the importance of rest. He suggests everyone take 3-4 minutes of rest between each set.

He suggests shifting to lighter weight in the next month. Now, go for 2-3 sets for each exercise with 8-15 reps. Also, he recommends taking 90 seconds of rest between each set. In this month, Dr. Huberman suggests opting for two exercises for each muscle group. It is an excellent way to improve your resistance training.

First, pick exercises that ensure maximum contraction towards the end of the exercise movement. One good example of this is a one-arm bent row. Then, go for exercises consisting of full stretch or range of motion towards the start of the exercise movement. An example of such an exercise is pull-ups.

Dr. Huberman also recommends breathing tips to normalize your heart rate between sets. He practices physiologic sighs and suggests the same to others. Here, you need to use your nose to take two full inhales. Subsequently, you must exhale it all at once from your mouth.

Moreover, Huberman’s workout routine prioritizes mind-muscle connection during exercise. This can help some muscle groups to grow stronger and bigger without any load — depending on how well you contract those muscle groups. And at the end of each workout session.

Dr. Huberman takes slow breaths for 3-5 minutes. He encourages others to do the same, as it stabilizes your nervous system and relaxes your body.

Explore: Fitness toolkit, protocol and tools to optimize physical health

9:00 AM

Andrew Huberman’s Morning Caffeine Routine

Delays coffee or any form of caffeine by 90 to 120 minutes after waking up, which permits adenosine levels to increase gradually and creates an environment that is more susceptible to the alertness-enhancing effects of caffeine.
Andrew prefers Yerba Mate over any kind of coffee.

Andrew Huberman on Caffeine Routine

Dr. Huberman values a disciplined regimen to enhance his mental and physical capabilities. A fascinating feature of his routine is the way he uses coffee.

“I don’t consume coffee every day, unlike many others.“

“I strongly suggest delaying caffeine intake to 90 to 120 minutes after waking up. However, if you engage in intense exercise within the first 90 minutes of waking up, I would recommend consuming caffeine just before starting the exercise. It’s important to note that combining caffeine with high-intensity workouts can lead to fatigue.“

Dr. Huberman suggests getting morning sunlight and possibly engaging in brief exercise soon after waking. This routine, along with delaying caffeine intake, sets a positive cycle for wakefulness and better nighttime sleep.

“To mitigate caffeine’s potential diuretic effects and maintain alertness, I recommend consuming an equal volume of water alongside caffeine, ideally with a pinch of salt or an electrolyte drink.“

For most people, a recommended dose of caffeine is between 1 to 3 milligrams per kilogram of body weight. This range is effective in providing caffeine’s positive effects without causing excessive anxiety or discomfort.

If you’re unfamiliar with kilograms and think in pounds, approximately 1 kilogram equals 2.2 pounds. Therefore, for someone weighing 100 kilograms (about 220 pounds), a safe dose would be between 100 to 300 milligrams of caffeine in a single intake.

“It’s advisable to start at the lower end of this range if you’re not accustomed to regular caffeine consumption. For example, someone weighing 50 kilograms (approximately 110 pounds) would find 50 to 150 milligrams of caffeine to be a comfortable and effective range.“

Andrew Huberman on Yerba Mate

Yerba Mate stimulates the release of GLP-1 significantly. GLP-1 is a hormone that helps in reducing appetite and promoting a feeling of fullness, both in the brain and the gut.

In addition, it has been shown to have neuroprotective properties that protect dopaminergic neurons – crucial for dopamine production. In models of dopamine neuron damage, Yerba Mate helped preserve these neurons.

“I enjoy Yerba Mate as the main source of caffeine.“

“Although, I don’t recommend smoked varieties due to concerns about potential carcinogenic effects.“

Quick Comparison Between Yerba Mate and Coffee

Feature	Yerba Mate	Coffee
Source	Leaves of the Yerba Mate plant	Seeds (beans) of the coffee plant
Caffeine Content	Moderate (about 30-50 mg per cup)	High (about 70-140 mg per cup)
Taste	Herbal, earthy, slightly bitter	Bitter, acidic, varies by roast and blend
Preparation	Brewed with hot (not boiling) water in a gourd or cup, often with a metal straw (bombilla)	Brewed with hot water through a filter (drip, French press) or espresso machine
Health Benefits	High in antioxidants, vitamins, and minerals; may support weight loss and improve digestion	May enhance cognitive function, boost metabolism, and provide antioxidants
Acidity	Lower acidity compared to coffee	Higher acidity, can vary widely
Energy Boost	More balanced, less jittery	Stronger and quicker energy spike

For those interested in leveraging the GLP-1 pathway for weight loss, drinking a cup or two of non-smoked Yerba Mate early in the day is recommended.

9:15 AM

Cold Exposure

Cold exposure refers to the practice of exposing the body to cold temperatures for short periods (usually – 1 to 3 mins). This can be done through various methods such as cold showers, ice baths, swimming in cold water, or using ice packs. However, ice baths are more effective and practical.

Duration:

For Resilience: Once a week, 1-3 min
For Metabolism: Twice a week, 5 to 8 min
For Recovery: After training, 3-6 min

Ideal Temperature: ~45F or ~7C

Cold Pod Portable Ice Bath Tube for Athletes

Dr. Andrew Huberman on Cold Exposure

Dopamine release from quick cold showers or plunges can improve mood and concentration. This mental clarity leads to better performance in everyday tasks.

The cold exposure also makes you more resilient. You develop resilience by overcoming the initial discomfort, often resulting in everyday obstacles. It accelerates metabolism and facilitates post-exercise recovery. Both the body and the brain benefit from it.

Dr Huberman advises starting cautiously and introducing only two to six minutes of cold exposure three times a week. That’s all it takes to awaken mental fortitude, a stronger body, and a sharper mind.
— Dr. Andrew Huberman

Explore: Science and use of cold exposure for best health and max. performance.

Benefits of Using Cold Exposure

Increased Metabolism: When you expose your body to cold temperatures, it has to work harder to maintain a minimum temperature. This increased effort raises your metabolic rate, leading to more calories burned even when at rest, boosting overall metabolism.
Better Mood and Energy Levels: Exposure to cold temperatures can trigger the release of endorphins, the body’s natural feel-good hormones. This can lead to an improved mood, increased energy levels, and a sense of well-being.
Enhanced Muscle Recovery: Cold exposure can reduce muscle soreness and speed up recovery after exercise. You must have seen athletes often use ice baths to help their muscles recover more quickly and efficiently.
Enhanced Mental Resilience: Regular cold exposure trains the mind to cope with discomfort and stress. This mental conditioning improves psychological resilience, helping individuals manage everyday stressors more effectively. It also promotes a calm, focused mindset even under challenging circumstances.
Enhanced Longevity: The combined effects of improved metabolic health, reduced inflammation, enhanced immune function, and cellular resilience contribute to increased lifespan and overall well-being. Cold exposure, as a hormetic stressor, supports long-term health and vitality.

1:00 PM

Andrew Huberman’s Afternoon and Evening Routine

Once Dr Huberman completes his morning routine, he focuses his next 5-13 hours on midday routine, nutrient fulfilment, and more. Let’s find out what they are.

First Meal and Hydration

Andrew’s eating routine is directly related to whether he wants to stay active or sleep. In the first part of the day, he fasts to enhance alertness.

Lunch: After Intermittent Fasting (12-16 hours), Andrew prefers a meal heavy on protein, fibre and carbs. He prefers a healthy lunch eating to avoid afternoon drowsiness.

Give up the options high in carbs! Instead, consider a lentil soup served with whole-wheat toast or a protein-rich salad paired with grilled chicken or salmon. They provide you with steady energy while preserving mental clarity throughout the day. Remember to drink plenty of water; it’s your best friend!
— Dr. Andrew Huberman

Benefits of Intermittent Fasting

Dr. Huberman usually doesn’t eat the whole morning for a reason. He practices intermittent fasting for 12-16 hours. He takes his first meal of the day in the early afternoon. But what are the possible benefits of intermittent fasting? Let’s find out.

It involves consuming all your daily calories in 6 to 8 hours, then fasting for 14 to 16 hours.
Potential advantages include less inflammation, better insulin sensitivity, weight loss, a longer life, better heart health, and a lower chance of chronic illnesses.

Explore: Effects of fasting on fat loss and health by Dr. Adrew Huberman

Dr. Huberman usually goes for a little stroll after lunch. This minor adjustment synchronizes his circadian rhythm and increases his metabolism. A walk in the sunshine during the noon boosts the body’s calorie burn throughout the day and ensures better sleep and concentration.

Your body and mind will appreciate you for it, so put on your shoes and go for a stroll after lunch!
— Dr. Andrew Huberman

3:00 PM

Yoga Nidra

Upto 30 minutes

Although this is unusual for Dr. Huberman, he attends a 10-30-minute Yoga Nidra session when he feels unrested.

10 min Yoga Nidra 35 min Yoga Nidra

Without going into complete sleep, these can encourage profound relaxation and enhance cognitive performance. Try several things to see what most rejuvenates you!
— Dr. Andrew Huberman

6:30 PM

Evening Exercise for Regulating Energy Levels

Dr. Huberman adds a few exercises into his evening routine. He believes that it has the potential to revolutionize energy regulation. He usually goes for moderate cardio exercises, like a brisk walk, to boost his energy level and suggests the same to others.

I always recommend adding some exercise to your evening. Your body will appreciate it, as well as your to-do list!
— Dr. Andrew Huberman

Evening Cardio

Instead of weight-based training, Dr. Huberman focuses on cardio-based workouts in the evening. However, he never suggests the same to others, believing it is a matter of choice and comfort. Also, on a social media post, he said that morning workouts and evening cardio sessions can have some benefits.

Andrew Huberman’s Supplement Intake

Dr. Huberman recommends Momentous Supplements for optimal health and performance. All the supplements come with scientific testing and results. Summary below:

Alpha-GPC by Momentous: Dr. Andrew consumes 300 mg of Alpha-GPC orally 30-60 minutes before a workout and suggests the same to others.

Creatine by Momentous: Consume 5g of creatine daily after your workout for muscle growth. You can drink it with water or milk.

Grass-fed Whey Protein by Momentous: Consume 40g of whey protein before and/or after workout. It goes well with both water and milk.

Tyrosine by Momentous: Consume 500 mg of Tyrosine once a day. Take it 30-60 minutes before your workout session for the best results.

Note: Dr. Huberman always suggests consulting a healthcare provider to find the ideal dosage for your specific health condition (if any).

7:00 PM

Evening Meal and Hydration

Eats 3-4 hours before bedtime
Eat starch and vegetables because they help in the transition to faster and better sleep. Somewhere, Andrew’s most of meals are ketogenic.

Dr. Andrew Huberman’s on Evening Meal

Dr. Huberman’s evening meal focuses on a combination of healthy foods:

Include healthy fats and proteins like tomatoes, avocados, broccoli, spinach, olive oils, and fish oil.
As highlighted earlier, Dr. Huberman suggests starchy carbohydrates such as whole grains, pasta, or potatoes. These foods can promote quicker sleep onset by boosting serotonin (promotes moods and restful sleep) and tryptophan (crucial for sleep-wake regulation).
Andrew suggests occasionally including lean proteins like tuna or salmon. This provides essential amino acids.
You should intake carbohydrates according to your training regimen.
Andrewavoids consuming large or heavy meals close to bedtime to prevent digestive discomfort and ensure better sleep quality.

Tryptophan, an amino acid that transforms into the hormone melatonin, is abundant in lean fish like salmon. Brown rice and other whole-grain alternatives offer prolonged energy for digesting, avoiding the slump just before bed. This well-rounded strategy ensures a good night’s sleep.
— Dr. Andrew Huberman

9:00 PM

Andrew Huberman’s Sleep Routine

Wind-down and sleep preparation.

Dim Lighting

Dr. Andrew Huberman emphasizes the importance of optimizing sleep. Earlier, he mentioned this quote on the X platform:

Best nootropic: Sleep
Best stress-relief: Sleep
Best trauma release: Sleep
Best immune booster: Sleep
Best hormone augmentation: Sleep
Best emotional stabilizer: Sleep

His main advice for the evening is to avoid the bright lights! Light exposure between 10 PM and 4 AM disrupts the melatonin production in the body. (Melatonin is a sleep-inducing hormone).

Dr Huberman advises lowering interior lighting levels and applying red-hued screen filters to promote sleep. That’s because blue light found in electronics is the primary suppressor of melatonin.

To set your body up for a restful night’s sleep, replace those bright screens with a peaceful, dimly lit haven.
— Dr. Andrew Huberman

Preparing for Bed

Ambience: Dr Huberman’s top priority is a sleep-friendly environment. He suggests keeping the bedroom at a chilly 65°F and using blackout curtains to reduce the amount of light that enters.

Reads: Explore Huberman’s reading list.

Other books suggested by Huberman:

Outlive: The Science and Art of Longevity

Why We Sleep: Unlocking the Power of Sleep and Dreams

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Here’s the list of Books recommended by Andrew Huberman.

Breathing Tips:

Dr. Huberman also suggests breathing tips for better sleep at night. “Inhale deeply and slowly via your nose. Then, exhale forcefully and slowly through pursed lips. Repeat a few times to encourage relaxation by triggering the parasympathetic nervous system,” says the neuroscientist.

Get a good sleep by putting together a sleep-focused environment and making wise meal choices. Go curl up with a book (avoid screens!) and relax; a restful night’s sleep is on the way.
— Dr. Andrew Huberman

10:30 PM

Sleep Schedule

At least 6.5 hours

Dr. Andrew Huberman’s routine also highlights the importance of a regular sleep routine for good health. The secret?

Waking up at the same hour every day (including weekends).

This regulates your body’s internal clock or circadian rhythm. A consistent rhythm enhances general well-being and sleep quality.

I know, life happens! Something or the other may disrupt your sleep schedule. This is where I suggest a few things:

Set a cool, dark sleeping space to reduce disturbances.
If you must periodically deviate from your plan, try to make changes within one hour.

Remember that consistency is essential, so continue your schedule as soon as possible! Unleash optimal performance by making a consistent sleep schedule a priority.
— Dr. Andrew Huberman

Sleep Supplements of Huberman

Dr. Andrew suggests looking into natural supplements like sour cherry juice or magnesium for additional sleep support.

However, he also suggests consulting a doctor before taking artificial supplements if you have some prevailing health condition.

Below is the highly recommended stack:

Momentous Sleep Supplements (Buy full sleep stack here): Take this supplement 30 to 60 minutes before bedtime.

Magnesium L-Threonate by Momentous (145 mg): It enhances the quality of sleep and produces a calming effect. In addition, it also supports cognitive function including memory, learning, attention, and focus.

L-Theanine by Momentous (100-400 mg): It increases relaxation, reduces acute stress and promotes mental health.

Apigenin by Momentous (50 mg): It helps in increasing sleep duration, promotes relaxation and faster onset of sleep.

“I usually start with just one supplement, or sometimes none at all, and then gradually add others based on what my body needs or recommended by experts. It varies from person to person—I know some folks who swear by theanine but not magnesium. I suggest trying them and see what works best for you.“

“Personally, I rely on Momentous supplements for all of these choices—they’ve been my go-to for a while now.“

“I also take two grams of Glycine and a hundred milligrams of GABA with additional supplements on every third or fourth night to sleep. This enhances my ability to sleep deeper.“

Andrew Huberman’s Official Sleep Supplement Bundle

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Andrew Huberman’s Official Complete Bundle

This bundle includes a wide range of high-quality products including Omega-3, Magnesium L-Threonate, Apigenin, L-Theanine, Tongkat Ali, Zinc, Alpha GPC, Tyrosine, Creatine, Acetyl L-Carnitine, and Inositol.

This Expert Bundle is backed by a robust foundation of science. Research focused on cognitive enhancements to stress-reducing properties Each component has been vetted through rigorous studies and carefully verified by Dr. Andrew Huberman.

Expected results:

Cognitive Function

Sleep Quality

Hormone Support

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Additional Tips and Resources

Recovering From Poor Sleep: Learn How

Dr. Huberman believes that there are days when we wake up feeling sluggish. However, he has some fantastic ideas for recovering from such poor sleep. Here’s what he suggests:

Drink Water: Lack of sleep can get worse if you’re dehydrated. Drink water to replenish during the day.
Exercise: Mild exercise can elevate your alertness. Don’t do intense workouts, as it could make it harder for you to fall asleep.
Exposure to Sunlight: The light helps control your circadian rhythm. Take in some natural light throughout the midday hours.
Power Nap: A 20-minute power nap might help you re-energize, but try not to slumber for too long or too late.
Maintain your Routine: Don’t let a restless night’s sleep derail you or cause you to adjust your timetable. Maintaining long-term sleep health requires consistency.

Andrew Huberman Before and After Treatment

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What You Can Learn

Dr. Huberman’s daily routine emphasizes exposure to sunlight for natural vitality, deliberate exercise for concentration, and rest for renewal.

Adopting these habits—such as drinking enough water in the morning, following a healthy diet, doing intermittent fasting, exercising purposefully, consuming high-quality supplements, and spending lots of time in the sun—may enhance your body’s overall well-being and productivity.

FAQs

How does Dr. Andrew Huberman start his day?

Dr. Andrew Huberman typically starts his day by soaking in early natural sunlight. This helps in regulating his circadian rhythm and boosts wakefulness. He often follows this with a brief meditation session or breathing exercises to enhance focus and reduce stress.

How does Dr. Andrew Huberman manage stress in his daily life?

Dr. Huberman manages stress through practices like mindfulness meditation, deep breathing exercises, using natural supplements and spending time in nature (especially by natural lights in the morning and evening). These techniques help regulate the body’s stress response and promote overall well-being.

How does Dr. Andrew Huberman incorporate learning and personal growth into his routine?

Dr. Andrew Huberman allocates time each day for reading scientific literature, engaging in intellectual discussions, and exploring new ideas to expand his knowledge base and creativity. Additionally, he dedicates the first 90 minutes each day to reading, writing, and managing his entire routine.

Does Huberman eat breakfast?

Dr. Andrew Huberman often practices intermittent fasting, which may involve skipping breakfast or delaying his first meal of the day.

How long does Andrew Huberman fast?

Dr. Andrew Huberman incorporates intermittent fasting into his routine, typically fasting for 12-16 hours daily.

How does Andrew Huberman structure his day for optimal brain function?

Dr. Andrew Huberman structures his day to prioritize tasks that require high cognitive function early in the day. He takes breaks, practices mindfulness, and maintains regular exercise to sustain mental clarity and productivity.

What role does natural light play in Andrew Huberman’s daily routine?

Dr. Andrew Huberman highly emphasizes the importance of natural light in his life. It helps regulate his circadian rhythm, promotes wakefulness, and enhances mood and overall well-being.

How does Andrew Huberman recommend managing a busy schedule effectively?

Dr. Andrew Huberman recommends any schedule effectively by prioritizing tasks, practising time management techniques, taking regular breaks, and maintaining a healthy work-life balance to sustain productivity and well-being.