A leading neuroscientist has issued a clear and simple piece of daily advice that he claims is fundamental to improving physical health, mental wellbeing, and daytime performance. The guidance centres on a specific action to take within the first sixty minutes of waking up.
The Essential Morning Protocol
Professor Andrew Huberman, a prominent neuroscientist and podcaster from Stanford University School of Medicine, has long advocated for this practice. He states that viewing daylight soon after waking is among the top five actions one can take for overall health. His popular podcast, the Huberman Lab, reaches millions globally, and he has recently reinforced this message on social media platform X.
"Get morning daylight in your eyes," Professor Huberman urged. He clarified that this means "daylight" rather than direct "sunlight," emphasising that even on overcast mornings, the ambient light is sufficient and beneficial. "It’s impossible to overstate how important this protocol is for your health and well-being," he added, promising to continue emphasising its importance into 2026.
The Science Behind the Sunlight
The rationale for this morning habit lies in its powerful effect on the body's internal systems. According to detailed guidance on Huberman's website, viewing sunlight within the first hours of waking prepares the body for sleep later that night. It triggers an early-day release of cortisol, a steroid hormone produced by the adrenal glands.
This morning spike in cortisol is ideal and serves several critical functions:
- It helps regulate the body's circadian clock, governing sleep-wake cycles.
- It positively influences the immune system and metabolism.
- It enhances the ability to focus throughout the day.
Beyond circadian regulation, sunlight exposure is vital for vitamin D production. Research from the National Library of Medicine indicates that vitamin D, activated by sunlight, regulates at least 1,000 genes involved in processes from bone health to immune function.
Making It Work in Real Life
While the science is compelling, the professor acknowledges the practical challenges of modern life. Parents managing morning school routines or remote workers starting early can find it difficult to step outside within that first hour.
When asked for advice by a follower in a vastly different time zone, Huberman suggested practical adaptations. If waking before sunrise, he recommended using a 10,000 Lux artificial light in areas like the bathroom or kitchen. His general advice is to aim for a morning or mid-morning walk, seek evening light where possible, and work near windows to maximise exposure.
He stressed that getting daylight before 10 AM is known to promote an earlier and better sleep cycle. The core message is to integrate this light viewing into daily life as consistently as possible, recognising its profound cumulative benefits for long-term health and wellbeing.
