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Morning

Morning
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.

Daytime

Daytime
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.

Evening

Evening
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.

Night

Night
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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Morning

Morning

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.

Daytime

Daytime

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.

Evening

Evening

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.

Night

Night

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
Is there an audiobook, and who narrates it?

Is there an audiobook, and who narrates it?

Yes. An audiobook edition of Protocols: An Operating Manual for the Human Body is available for pre-order and is narrated by Dr. Andrew Huberman. You can find it through retailers such as Audible and Apple Books.

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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!

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