Andrew Huberman on the Importance of Morning Habits

Stanford neuroscientist Andrew Huberman emphasizes a particular morning routine as vital for his overall well-being.

In a recent interview with GQ, Huberman, who hosts the popular podcast “Huberman Lab,” discussed the habits that help him maintain his health in 2026.

He stated, “Achieving good physical health is key to optimizing mental health, and it all revolves around managing cortisol levels: high in the morning, low at night.” While cortisol often gets a bad rap as a stress hormone, Huberman believes it is essential for transitioning from sleep to wakefulness.

“Waking up occurs due to rising cortisol levels. A significant morning spike is necessary. If that spike doesn’t happen, cortisol can surge later in the day, leading to disruptions. Ideally, morning cortisol should be at least 30 times higher than it is at night,” he explained.

To support this natural rhythm, Huberman suggests exposing your eyes to bright light shortly after waking. “The best way to raise morning cortisol is to get bright light—preferably sunlight—into your eyes during the first hour. If that’s not feasible, consider a 10,000 Lux artificial light,” he advised.

If neither option works, he recommends turning on as many lights as possible. “I’ve made a mistake, calling it sunlight when it’s cloudy. Instead, we should say ‘get daylight in your eyes’,” he noted, warning that having dim mornings and bright evenings is counterproductive.

Morning light exposure isn’t the only factor Huberman highlights. He also encourages incorporating some form of exercise, even minimal, in the morning. “If time is tight, just some knee bends, arm swings, or jumping jacks can get your body moving. Movement promotes cortisol and adrenaline,” he said.

At night, however, he advises a different strategy: “Dim your surroundings and avoid caffeine. If you plan to exercise, don’t make it overly intense,” he advised.

Research supports the notion that morning light is beneficial. Mariana Figueiro, director of the Light and Health Research Center at Mount Sinai, once asserted that morning daylight is “as crucial as diet and exercise.” She added, “Indoor lighting often lacks the strength needed to synchronize our biological clock. Daylight naturally provides the right intensity and color at the right times.”

Figueiro also pointed out that getting sufficient darkness at night is vital; disruptions to your circadian rhythm can lead to poorer cognitive function and an impaired immune system.