The routine · 8 steps · 1 min read
Andrew Huberman’s daily routine
Built from the daily protocols his lab publishes and his own first-person notes. Exact clock times vary; treat times as approximate.
- 10–11pmBed
No ring for this one: Andrew describes the order of steps, not clock times, and we don’t guess.
- Lightwithin 30–60 min
- Caffeine90–120 min in
- Caffeine cut-off8–10 h before bed
The Secret Pulse of Time · The Creative Act · On the Move · Principles of Neurobiology See all
Independent summary — Andrew Huberman hasn’t endorsed this page. Some links may be affiliate links.
The day, step by step
- Sleep
Outdoor light
About 5–10 min on sunny days, longer when cloudy; no sunglasses.
Why: To get an early cortisol peak, which he says improves daytime alertness and night-time sleep.
1 - Nutrition
Water with a pinch of salt
About 1 litre over the morning.
Why: Hydration and electrolytes.
1What they useElectrolyte mixInstead of plain salt.Free or cheap: a pinch of sea salt in water.See it in What they use
- Mind
NSDR or a short nap if tired
10–30 min of non-sleep deep rest instead of more caffeine.
Why: Restores energy without hurting night sleep.
1
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The core, in 4 steps
- SleepSame wake time daily, then 10 min outside.
- NutritionWater first; coffee 90 min later.
- NutritionNo caffeine 8–10 hours before bed.
- SleepDim the lights after dark.
Every step, in one list
| When | Step | Source |
|---|---|---|
| Wake | Same wake time every day Sleep | 2 |
| +30–60 min | Outdoor light Sleep | 1 |
| Morning | Water with a pinch of salt Nutrition | 1 |
| +90–120 min | First caffeine Nutrition | 3 |
| Afternoon | NSDR or a short nap if tired Mind | 1 |
| Late afternoon | Second light viewing before sunset Sleep | 2 |
| Night | Dim lights; only as much as you need Sleep | 2 |
| ~10–11 pm | Bed Sleep | 2 |
Times marked “approx.” in the timeline are our reading of the source.
What they use
Only things Andrew has named. Some links may be affiliate links.
- NutritionElectrolyte mixInstead of plain salt.Free or cheap: a pinch of sea salt in water.Shop · link soon
Supplements
- Magnesium threonate
- Apigenin
- Theanine
- Glycine
- GABA
His podcast is sponsored by supplement companies, including Momentous and AG1. We don’t link them. This list is from 2021, his most recent written list we found.
Not advice. See Legal.
Books Andrew recommends
- The Secret Pulse of TimeStefan Klein
He lists it among books that transformed his world view. 4
View book → - Principles of NeurobiologyLiqun Luo
He calls it “the best textbook out there” for neuroscience. 4
View book →
Recommendations are linked to where they said it. Book links may be affiliate links.
