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Morning Routine (6:30 AM - 8:30 AM)

The morning routine is arguably the most crucial part of the day. It sets the foundation for your energy, mood, and cognitive function. The primary goals are to signal to your body that the day has begun, regulate your circadian rhythm, and prepare for the demands of the day.

Keywords

  • Cortisol: Often called the "stress hormone," cortisol also plays a vital role in waking us up. The body naturally releases a pulse of cortisol in the early morning (the Cortisol Awakening Response), which sharply increases alertness and energy. Our goal is not to eliminate it, but to work with this natural rhythm. Morning light exposure is the best way to ensure this pulse happens at the right time.
  • Circadian Rhythm: This is your body's ~24-hour internal clock, located in the Suprachiasmatic Nucleus (SCN) of the hypothalamus. It regulates the sleep-wake cycle, hormone release (like cortisol and melatonin), and many other bodily functions. Consistent wake-up times and, most importantly, morning light exposure are the primary ways to anchor this rhythm.
  • Adenosine: A chemical that builds up in your brain throughout the day, creating "sleep pressure." The longer you're awake, the more adenosine accumulates, making you feel sleepy. While you sleep, your brain clears adenosine. Caffeine works by blocking adenosine receptors, which is why delaying it for 90-120 minutes after waking allows your natural cortisol peak to do its job first, preventing a later "crash" when both cortisol and caffeine wear off.
  • Melatonin: The "hormone of darkness." Its release is triggered by darkness and suppressed by light. It helps you fall asleep and stay asleep. Morning sunlight exposure is critical for shutting off melatonin production, signaling to your body that the day has started.
  • Hypothalamus: A small but critical region at the base of your brain that acts as the master control center for many autonomic functions, including the regulation of the circadian rhythm via the Suprachiasmatic Nucleus (SCN).
  • Dopamine: A neurotransmitter crucial for motivation, focus, and reward. Many morning habits, like cold exposure and exercise, can increase baseline dopamine levels, setting you up for a more driven and focused day.

Guiding Principles

  • Cortisol Spike Management: We want to align with the body's natural cortisol release in the morning, which helps in waking up and feeling alert.
  • Circadian Rhythm Alignment: Exposing yourself to natural light soon after waking is critical for setting your internal clock.
  • Hydration: Replenishing fluids after a night's sleep is essential for cognitive and physical performance.
  • Mindful Start: Avoiding stressors like social media or work emails immediately upon waking can prevent hijacking your focus.

The Routine

The following routine is built from steps - each one has its own parameters. the duration and time slot of the step are only approximate values and are subject to change. The goal is to give the big picture and keep the steps flexible so that it is easier to maintain the routine.

1. Wake Up

  • duration: none
  • time slot: 6:30
  • Action: Wake up without a jarring alarm if possible (e.g., using a sunrise alarm clock).
  • Why? There is no perfect hour to wake up, but it should be in the end of a sleep cycle.
  • Sources
  • https://sleepopolis.com/calculators/sleep/

2. Hydrate

  • duration: 10 min
  • time slot: 6:30 - 6:40
  • Action: Drink a large glass of water (500ml) with electrolytes (a pinch of salt and a squeeze of lemon).
  • Why? To rehydrate the body after sleep and support nerve and muscle function.
  • sources:
  • "Dehydration and cognitive performance" - Nutrients, 2019
  • "Electrolyte balance and exercise performance" - Sports Medicine, 2015
  • Dr. Andy Galpin's hydration protocols

3. Get Morning Sunlight

  • duration: 10 min
  • time slot: 6:40 - 6:50
  • Action: Go outside for 10-15 minutes. Look in the direction of the sun without staring directly at it. Do not wear sunglasses.
  • optional action: if the zone 2 exercise is outsize, you can travel to it's location while getting sunlight.
  • Why? Sunlight signals the suprachiasmatic nucleus in the hypothalamus to shut off melatonin production and trigger a healthy cortisol spike, setting your circadian clock for the day. This is the single most powerful tool for improving sleep and daytime energy.
  • sources:
  • "Light therapy for circadian rhythm disorders" - Sleep Medicine Reviews, 2018
  • Dr. Andrew Huberman's light exposure protocols
  • "Bright light therapy for mood and sleep" - Chronobiology International, 2019

4. Zone 2 Exercise

  • duration: 40 min
  • time slot: 6:50 - 7:30
  • Action: Engage in low-intensity cardiovascular exercise where you can maintain a conversation (Zone 2 heart rate: ~60-70% max HR). Options include brisk walking, light jogging, cycling, or swimming. Can be combined with morning sunlight exposure if outdoors.
  • optional action: Travel back home if exercising outside. Alternative indoor options include yoga, stretching, or bodyweight movements if weather doesn't permit outdoor activity.
  • Why? Zone 2 exercise improves mitochondrial function and fat oxidation without creating excessive stress on the system. Morning exercise enhances insulin sensitivity throughout the day, boosts mood through endorphin release, and supports the natural cortisol awakening response. The 40-minute duration maximizes metabolic benefits while allowing time for other morning activities.
  • sources:
  • "Zone 2 training and metabolic health" - Sports Medicine, 2020
  • Dr. Peter Attia's Zone 2 exercise protocols
  • "Morning exercise and circadian rhythms" - Physiology & Behavior, 2018

5. Cold Shower

  • duration: 10 min
  • time slot: 7:30 - 7:40
  • Action: Take a cold shower for 1-3 minutes. Start with lukewarm water and gradually decrease the temperature. Focus on controlled breathing.
  • optional action: If new to cold exposure, start with 30 seconds and gradually build up tolerance over weeks.
  • Why? Cold exposure triggers the release of norepinephrine and dopamine, providing a significant boost in alertness, mood, and mental resilience. The controlled stress of cold exposure also activates the sympathetic nervous system in a beneficial way, improving stress tolerance throughout the day. The optimal duration is 1-3 minutes to get the neurochemical benefits without excessive stress.
  • sources:
  • "Cold exposure and immune function" - International Journal of Circumpolar Health, 2000
  • Dr. Andrew Huberman's cold exposure protocols
  • Wim Hof Method research studies

6. Skincare

  • duration: 20 min
  • time slot: 7:50 - 8:10
  • Action: Complete skincare routine:
  • Gentle cleanser to remove overnight buildup
  • Vitamin C serum (antioxidant protection)
  • Moisturizer appropriate for your skin type
  • Broad-spectrum SPF 30+ sunscreen (essential for UV protection)
  • optional action: Add treatments like retinol or niacinamide based on specific skin concerns (consult dermatologist).
  • Why? Morning skincare serves multiple purposes: cleansing removes dead skin cells and sebum buildup from overnight repair processes, antioxidants like Vitamin C protect against environmental damage throughout the day, and sunscreen is crucial for preventing UV-induced skin aging and cancer. The 15-20 minute duration allows proper absorption between products. Morning is optimal for protective ingredients rather than active treatments.
  • sources:
  • American Academy of Dermatology skincare guidelines
  • "Photoprotection and vitamin C" - Journal of Clinical Medicine, 2019
  • Dr. Dray (dermatologist) evidence-based skincare protocols

7. Meditation

  • duration: 10 min
  • time slot: 8:10 - 8:20
  • Action: Practice mindfulness meditation: sit comfortably, focus on breath, observe thoughts without judgment. Alternatively, practice gratitude journaling or body scan meditation.
  • optional action: Use guided meditation apps like Headspace, Calm, or Waking Up for structure, especially when starting.
  • Why? Morning meditation primes the prefrontal cortex for better emotional regulation and focus throughout the day. It activates the parasympathetic nervous system, creating a calm baseline before engaging with stressors. The 10-minute duration is optimal for beginners and provides measurable benefits without being overwhelming. Research shows even brief meditation sessions improve attention, reduce cortisol levels, and enhance working memory.
  • sources:
  • "Effects of mindfulness meditation on cognitive function" - Psychological Science, 2013
  • Dr. Judson Brewer's mindfulness research
  • "The Relaxation Response" by Dr. Herbert Benson

8. Breakfast

  • duration: 20 min
  • time slot: 8:20 - 8:40
  • Action: Consume a balanced breakfast with 20-30g protein, healthy fats, and complex carbohydrates. Examples: eggs with avocado and whole grain toast, Greek yogurt with nuts and berries, or protein smoothie with spinach and banana.
  • optional action: Take necessary supplements with food (check specific supplement requirements). Consider adding supplements like Vitamin D3, Omega-3, or B-complex based on individual needs and blood work.
  • Why? Protein at breakfast supports neurotransmitter synthesis (dopamine, serotonin) crucial for mood and focus. It provides sustained energy and prevents blood sugar spikes that lead to mid-morning crashes. The 20-minute duration allows for mindful eating, which improves digestion and satiety signals. Eating within 2 hours of waking helps anchor circadian rhythms and supports metabolic health.
  • sources:
  • "Protein at breakfast and its role in appetite regulation" - American Journal of Clinical Nutrition, 2013
  • "Time-restricted eating and metabolic health" - Cell Metabolism, 2020
  • Dr. Rhonda Patrick's nutrition research

9. Oral Care

  • duration: 10 min
  • time slot: 8:40 - 8:50
  • Action: Complete oral hygiene routine:
  • Brush teeth with fluoride toothpaste for 2 minutes
  • Floss between all teeth
  • Use mouthwash (optional)
  • Clean tongue with tongue scraper
  • optional action: Oil pulling with coconut oil for 5-10 minutes (can be done during other morning activities).
  • Why? Morning oral care removes overnight bacterial buildup and prevents dental diseases. Brushing after breakfast helps remove food particles and acids. The 10-minute duration allows for thorough cleaning without rushing. Poor oral health is linked to cardiovascular disease, diabetes, and cognitive decline, making this routine crucial for overall health. Tongue scraping removes additional bacteria and can improve taste and breath.
  • sources:
  • American Dental Association oral hygiene guidelines
  • "Oral health and systemic disease" - Journal of Dental Research, 2019
  • Research on oil pulling effectiveness

10. Free Time (until start of workday)

  • duration: flexible (typically 10-40 min)
  • time slot: 8:50 - 9:00+ (depending on commute/work start)
  • Action: Use remaining time flexibly based on the day's needs: review daily priorities, read news/articles, prepare work materials, or simply relax. If commuting, use travel time for podcasts, audiobooks, or mental preparation.
  • optional action: If working from home, use this time for final preparations, setting up workspace, or additional self-care activities.
  • Why? This buffer time prevents the morning routine from feeling rushed and allows for natural variations in timing. It provides mental space to transition from personal time to work mode. Having unstructured time reduces stress and allows for spontaneous self-care or productivity activities based on daily needs.
  • sources:
  • "The importance of buffer time in daily routines" - time management research
  • "Transition rituals and work-life balance" - organizational psychology studies

Open Questions

  • Should we wake up naturally or with an alarm?
  • Answer: Waking up naturally, without an alarm, is the biological ideal. It means your body has completed its necessary sleep cycles and is ready to wake. However, for most people with fixed schedules, this isn't practical. A jarring alarm can interrupt deep or REM sleep, causing "sleep inertia" (the feeling of grogginess).

  • Recommendation: The best compromise is a sunrise alarm clock that gradually brightens, mimicking a natural sunrise to gently pull you out of sleep. If using a regular alarm, choose a gentler sound and place it across the room so you have to get up to turn it off. The most important factor is consistency: waking up at the same time every day, even on weekends, is key to a stable circadian rhythm.

  • What's the optimal time to delay caffeine intake?

  • Answer: The scientific consensus, popularized by Dr. Andrew Huberman, suggests waiting 90 to 120 minutes after waking before consuming caffeine.

  • Reasoning: Upon waking, your cortisol levels are naturally peaking. This cortisol is already providing a powerful wakefulness signal. Drinking caffeine during this peak can blunt the effect of the caffeine and interfere with your body's natural process. By waiting, you allow cortisol to peak and begin its decline, and then you introduce caffeine. This strategy avoids the dreaded "afternoon crash" and allows you to ride a wave of natural alertness followed by the boost from caffeine.

  • How does the morning routine change on non-work days?

  • Answer: The goal is consistency. To maintain a strong circadian rhythm, you should aim to wake up within 60 minutes of your weekday wake-up time. The core principles of the routine should remain: hydrate, get sunlight, and move your body. However, the duration and specifics can be more relaxed. You might opt for a longer walk, play a sport instead of a structured workout, or spend more time on a hobby. The key is to send the same initial signals (light, movement) to your brain and body at roughly the same time.

  • how many hours of sleep should we get?

  • Answer: For adults (18-64), the general scientific recommendation is 7 to 9 hours of sleep per night. However, this is highly individual. Some people (a very small percentage) have a genetic mutation that allows them to thrive on less sleep (e.g., 6 hours), while others need closer to 9 hours.

  • Key Insight: The best indicator is how you feel. If you wake up feeling rested without an alarm and are productive throughout the day, you're likely getting enough sleep. The consequences of consistently getting too little sleep are severe, impacting everything from cognitive function and emotional regulation to immune response and metabolic health.

  • what if I had more hours of sleep?

  • Answer: Occasionally sleeping in for an extra hour or two (e.g., on a weekend) can help repay a small "sleep debt" from the week and is generally not harmful. However, consistently oversleeping (e.g., more than 9-10 hours) can also lead to grogginess and has been correlated in some studies with health issues, though it's often a symptom of an underlying issue rather than the cause itself.

  • what if I had less hours of sleep?

  • Answer: A single night of poor sleep will temporarily impair focus, mood, and physical performance. The body can recover relatively quickly. However, chronic sleep restriction (consistently getting less than your required amount) builds up a significant sleep debt that has serious long-term consequences for your physical and mental health. You cannot "catch up" on weeks of lost sleep in one weekend.

  • should I try to continue sleeping?

  • Answer: If you wake up briefly in the night, it's fine to go back to sleep. If you wake up naturally an hour or so before your alarm, it's generally best to just get up and start your day. Forcing yourself back to sleep can sometimes mean you start a new sleep cycle, and your alarm may then wake you during a deeper phase of sleep, making you feel much groggier than if you had just gotten up.

  • what happens if I try to continue sleeping?

  • Answer: This often leads to hitting the "snooze" button. Each time you do this, you are repeatedly starting and interrupting sleep cycles, a process which can amplify sleep inertia and leave you feeling foggy and lethargic for a longer period after you finally get out of bed. It's metabolically and mentally better to get up with the first alarm.

Sources

  • Figures & Experts:
  • Dr. Andrew Huberman: A neuroscientist at Stanford and host of the Huberman Lab podcast. Much of the protocol here is based on his work on optimizing health through neuroscience.
  • Dr. Matt Walker: A sleep scientist, professor at UC Berkeley, and author of the book "Why We Sleep." He is a leading authority on the importance of sleep for health and longevity.

  • Dr. Satchin Panda: A professor at the Salk Institute known for his research on circadian rhythms and time-restricted eating.

  • Books:

  • "Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker, PhD.
  • "The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight" by Satchin Panda, PhD.

  • "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear (for habit implementation).

  • Scientific Literature:

  • On Morning Light: "Effects of light on human circadian rhythms, sleep and mood" - Somnologie, 2019. (This paper provides a good overview of how light affects our biology).
  • On Caffeine Timing: "Caffeine's effects on performance and mood are independent of time of day" - Physiology & Behavior. While the science on the specific 90-minute rule is still developing, the principles are based on the well-understood interaction between adenosine and cortisol.
  • On Sleep & Health: Countless studies. A good starting point is the research catalog of Dr. Matt Walker's Center for Human Sleep Science at UC Berkeley.