Andrew Huberman's daily routine

Wakes 5:30-6:30 AM; yoga nidra 10-30 min if not rested; 10-30 min outside; delays caffeine 90-120 min after waking; two 90-minute focus blocks

A profile of his routine describes waking early, getting outside for light, sometimes journaling or walking, delaying caffeine and then doing phone-free 90-minute work blocks.

“After waking, Dr. Huberman goes outside for 10-30 minutes every day.”Andrew Huberman

Source: Andrew Huberman's Morning Routine, Backed by Neuroscience (article, 25 Jan 2022)

10 min on bright cloudless days, 20 min cloudy, 30-60 min very overcast

His Sleep Toolkit newsletter recommends viewing sunlight in the morning and afternoon, scaling duration to cloud cover, to anchor the sleep-wake rhythm.

“On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min.”Andrew Huberman

Source: Toolkit for Sleep (newsletter, 20 Sept 2021)

Toolkit suggests NSDR or Yoga Nidra to fall back asleep after night waking

Huberman's Sleep Toolkit recommends non-sleep deep rest or yoga nidra protocols, and in his Fitness Toolkit episode he points listeners to his own 10-minute NSDR script.

Source: Toolkit for Sleep (newsletter, 20 Sept 2021)