What to do when you wake up tired: PROTOCOLS by Andrew Huberman

Key wellness + productivity strategies (cortisol “wake-up” protocol)

The core idea is to engineer your morning cortisol curve so you feel alert despite a tired start, then reduce stress and protect sleep afterward.

CC1: Launch — optimize timing

• Wake at the usual time rather than getting up later.
• If you must wake later or slept poorly, shift bedtime earlier.
  • The script suggests waking ~30 minutes later consistently, including weekends.
• Goal: high cortisol early after waking, near-low cortisol at night.

CC2: Build-up — get a strong light cue early

• Get bright light within the first hour of waking (missing the window reduces the effect).
• Indoors (lamps/screens around ~500 lux) may not do much.
• Instead:
  • Spend 10 minutes outside, facing a bright part of the sky near the sun (without staring at the sun).
  • If it’s dark: use artificial light ~10,000 lux for 10 minutes, then still go outside at sunrise.

Hydrate strategically

• Drink a large bottle of water in the morning.
• Rationale given: hydration may support adrenal activation and morning cortisol release, improving energy and focus.

Quick morning movement (easy cortisol boost)

• After hydration, do a set of push-ups on the floor.
• Rationale given: moderate-intensity morning exercise can temporarily triple cortisol.

CC3: Peak — use the cortisol high for demanding work

• After your morning boost, avoid low-value tasks (e.g., email/scrolling).
• Do your hardest task (learning complex material, difficult work).
• If using caffeine:
  • Take it during the peak,
  • but avoid caffeine until at least 30 minutes after waking to prevent blunting the natural cortisol rise.

CC4: Descent — intentionally lower cortisol with rest

After your hardest work:

• Take 10–20 minutes of “deep sleep-free rest”
  • Close eyes, relax, slowly shift attention to the body, and take long breaths.
  • Suggested search terms: “deep sleepless rest” or “yoga nidra.”

Evidence cited in subtitles

• A study of 41 people with chronic insomnia:
  • Yoga nidra (20 minutes twice/day) led to faster sleep onset and reduced cortisol.
• Yoga nidra may also accelerate learning later in the day.

Then manage acute stress with physiological sighs:

• Inhale through the nose, take a second quick inhale, then slow long exhale through the mouth until lungs are empty.
• Do three sighs when stressed or reacting to annoying stimuli.

Evidence cited

• A 2023 Stanford study: 5 minutes of cyclic physiological sighing/day improved mood more than box breathing or seated meditation.

CC5: Floor — protect the descent phase and sleep initiation

Avoid activities said to reverse progress:

• Scrolling social media
• Answering emails (both are said to raise cortisol again)

Reduce light at night:

• Turn off overhead lights a few hours before bed
• Use only dim, soft yellow lamps (candlelight-like ambience)
• Use an eye mask for complete blackout

Sleep initiation technique (eyes closed):

• Move eyes side-to-side
• Then in circles (clockwise + counterclockwise)
• Gradually move inward toward the nose
• Finish with a long exhale

Sleep payoff claim:

• If you sleep properly 90% of the time, improvements will appear in appearance, health, and performance.

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Simple daily workflow (as stated)

• Wake at usual time
• In first hour: light + water + exercise
• Then: do something difficult
• Afterward: intentional deep rest (sleep-free)
• Handle afternoon stress with physiological sighs
• Prioritize sleep by minimizing light after sunset

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Presenters / sources mentioned

• Andrew Huberman (presenter quoted throughout; “Protocols” referenced)
• Stanford (2023 study) (via “Huberman and colleagues” on cyclic physiological sighing)
• Study of 41 people with chronic insomnia (yoga nidra evidence cited in subtitles)