Morning Sunlight

Getting natural sunlight exposure within 30–60 minutes of waking. Dr. Andrew Huberman's most-cited protocol: anchors your circadian rhythm, boosts cortisol at the right time, and sets you up for better sleep at night.

Why this habit matters

  • Physical: Anchors circadian rhythm, improves sleep onset and quality, boosts Vitamin D production and immune function.
  • Mental: Natural energy and alertness throughout the day, improves mood, reduces seasonal depression (SAD).
  • Productivity: Morning cortisol optimization leads to sharper focus and better cognitive performance throughout the day.