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Morning

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Aim for at least 10-15 minutes of sunlight right after waking, especially if you're waking before sunrise. If it's dark, consider using bright artificial lights to mimic natural cues.

Be sure to wear sunscreen or use physical protection to avoid getting burned.

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Spend some time outside during the day, ideally around midday when natural light is strongest. Even a short walk or time near a window can help boost energy and support a healthy circadian rhythm.

Be sure to wear sunscreen or use physical protection to avoid getting burned.

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Try to get outside for a brief exposure to sunlight before sunset to aid in wind down and sleep preparation. This is particularly effective if done in conjunction with reducing artificial light exposure in the evening.

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Keep indoor lighting dim and warm during the evening, even if it’s cloudy outside. Limiting bright screens and artificial light before bed helps signal to your body that it’s time to wind down and prepare for sleep.

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Frequently asked questions
How can I attend the Huberman Lab live events?

How can I attend the Huberman Lab live events?

Tickets for Protocols with Andrew Huberman are available for New York (Radio City Music Hall, Sep 17, 2026), Hollywood (Dolby Theatre, Oct 8, 2026), and San Francisco (The Masonic, Oct 28, 2026). Browse dates, get presale access, and buy tickets on our Events page.

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Get the zero-cost Daily Blueprint: Andrew’s protocols to maximize your productivity, physical and mental health

Sign up to receive a copy of my Daily Blueprint, where I break down my daily routine and share the tools and protocols I rely on to stay focused, healthy and productive — so you can maximize your own physical and mental health.

Email Address

You’ll also join 700,000+ others in receiving Huberman Lab’s monthly Neural Network newsletter on neuroscience, health, and science-related tools from Dr. Andrew Huberman. By submitting your email to subscribe, you agree to Scicomm Media's Privacy Policy.

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.