The Daily Routine of Dr. Andrew Huberman: Sleep, Exercise, Diet, and Beyond

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Daily Routine

Dr. Andrew Huberman, a professor at the Stanford University School of Medicine, has dedicated his career to understanding the fundamental role of lifestyle factors such as sleep, light exposure, exercise, and diet in human health and productivity. His daily routine is a testament to the principles he advocates.


Dr. Huberman typically wakes between 5:30 and 6:30 AM. He begins his day with 10-30 minutes of yoga nidra, followed by two glasses of water and a few push-ups. A cold shower and ten minutes of sunlight exposure while walking help promote wakefulness and focus. If the sun is not up, he utilizes a light panel to stimulate wakefulness. He refrains from caffeine for two hours after waking, allowing his body to naturally regulate its cortisol levels.


Dr. Huberman adheres to intermittent fasting, consuming his first meal around noon. Lunch typically consists of meat, vegetables, nuts, and fruit. The early afternoon is dedicated to routine, less demanding work, which may include a brief run. At 4:30 PM, he engages in a second yoga nidra session, known as Non-Sleep Deep Rest, to energize himself. The latter part of his afternoon is reserved for more creative work.


In the evening, Dr. Huberman prepares a cooked meal and begins winding down. He dims the lights to signal his body that it is time for sleep. Despite being unmarried, he enjoys reading before bed. In case of a late-evening energy surge, he engages in light household chores or cleaning. Dr. Huberman turns off the lights at 11 PM to ensure he gets approximately six hours of sleep per night.


Dr. Huberman’s daily routine is characterized by discipline and consistency. He prioritizes sleep, light exposure, exercise, and a balanced diet, recognizing their essential role in achieving optimal health, productivity, and creativity.


  • Wakes between 5:30 and 6:30 AM
  • Starts day with yoga nidra, sunlight exposure, and cold shower
  • Avoids caffeine for two hours after waking
  • Practices intermittent fasting, eating first meal at noon
  • Engages in two yoga nidra sessions throughout the day
  • Prepares cooked meal in the evenings
  • Dims lights and reads before bed
  • Aims for six hours of sleep per night

Author: Dr. Henry Porter

Dr. Henry Porter is a health science writer specializing in the intersection of lifestyle, behavior, and human health. He has a strong interest in the latest research and a passion for communicating complex scientific concepts in a relatable and engaging way.

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