Andrew Huberman, PhD (inspired)21 daysbeginnersleep

Morning Light + Circadian Anchoring Protocol

A low-risk circadian protocol focused on morning light, consistent wake time, and evening light hygiene to improve sleep quality and daytime energy.

Account required to start this protocol

Completed

1,450

Improved

82%

Signal

—

$ Cost

Free

Note: Most users report noticeable changes after 5-10 days of consistency.

Primary Goal

Improve sleep onset, sleep quality, and daytime energy by anchoring your circadian rhythm.

Interventions

•If you have an eye condition or are post-surgery, follow clinician guidance for light exposure.
•If you have a history of mania/hypomania, keep sleep schedule changes gradual.

Biomarkers to Track

Subjective

Objective

Lab

None listed.

Success Stories

“After a week of morning light + caffeine delay, I stopped crashing at 3pm.”

7 days

“The lights-down routine was the biggest lever for sleep onset.”

21 days