Neuroscientist: Use This Morning Routine To BOOST MOTIVATION and FOCUS

Summary

The video script emphasizes the importance of morning routines for mental clarity and overall health. It suggests waking up early, hydrating, and exposing oneself to bright light to set the circadian rhythm, which is crucial for alertness and cortisol peak early in the day. The script also touches on the negative impacts of poor sleep, the benefits of nasal breathing, and the importance of light exposure to the eyes for aligning the body's internal clocks, including benefits to skin, hair, and nails.

Takeaways

• 🛌 Establishing a consistent wake-up time between 5:30 and 7:00 AM is crucial for setting a healthy circadian rhythm, even though sleep times may vary.
• 💧 Drinking water immediately after waking up is important for hydration and can help kickstart the body's functions for the day.
• ☀️ Exposure to bright light or sunlight within 30 to 60 minutes of waking up sets the circadian rhythm, which is essential for alertness and overall health.
• 🚫 Avoid using artificial light through windows as it does not provide the necessary wavelengths to effectively set the body's internal clock.
• 🌞 Natural sunlight is preferable, but if it's cloudy or unsafe to go outside, using a blue light source can be a suitable alternative.
• 🌡 A healthy cortisol peak early in the day sets the tone for alertness and can help prevent issues like insomnia and depression.
• 🧠 Breathing patterns during sleep can affect brain fog; nasal breathing is recommended over mouth breathing for better oxygenation.
• 🏋️‍♂️ Exercise can help with nasal breathing, but it's important to maintain natural breathing patterns for specific activities like sports or singing.
• 🍽 Eating a large meal before sleep or consuming alcohol can contribute to poor sleep quality and subsequent brain fog.
• 🌀 The body functions as a 'concert of cells' when all internal clocks are aligned, which is facilitated by proper light exposure in the morning.
• 💆‍♀️ Beyond mental health, proper sleep and light exposure also impact physical health, including the replenishment of stem cells for skin, hair, and nails.

Q & A

What is the recommended time to wake up in the morning to support a good morning routine?

The recommended time to wake up is between 5:30 and 7:00 AM, although the exact time may vary depending on when one goes to sleep.

Why is hydrating immediately after waking up considered important for a morning routine?

Hydration is important because it helps to replenish the body's water levels after a night's sleep, which can aid in promoting alertness and overall health.

What is the significance of getting bright light exposure early in the morning?

Bright light exposure helps set the circadian rhythm, which is essential for alertness and the body's internal clock, promoting a healthy peak in cortisol early in the day.

What should one do if they wake up before sunrise to set their circadian rhythm?

If waking up before sunrise, one should turn on as many bright lights in their house as possible to simulate natural light and help set the circadian rhythm.

Why is it not recommended to try to get sunlight through a window for setting the circadian rhythm?

Sunlight through a window is not recommended because the filtration of important wavelengths of light is too high, which would take much longer to set the circadian clock effectively.

How does the body's internal clock benefit from sunlight exposure within 30 to 60 minutes of waking up?

Sunlight exposure within this timeframe activates intrinsically photosensitive retinal ganglion cells, signaling the master circadian clock and aligning all the body's cellular clocks to the same time reference point.

What is the connection between poor sleep and brain fog?

Poor sleep can lead to brain fog as it affects the body's ability to function optimally, impacting emotionality, cognitive abilities, and hormonal balance.

Why is nasal breathing recommended over mouth breathing during sleep?

Nasal breathing is recommended because it helps ensure adequate oxygenation of the brain during sleep, which is key to preventing grogginess and maintaining overall health.

How can a deviated septum affect one's ability to be a nasal breather?

A deviated septum can make nasal breathing more difficult, but regular nasal breathing can help the sinuses dilate over time, potentially alleviating the issue.

What are the potential benefits of having a cortisol peak early in the day?

A cortisol peak early in the day helps set up alertness for the remainder of the day and is associated with a healthy stress response, as opposed to a drift in the peak later in the day, which can be a marker of depression.

What alternative can be used for light exposure if it's cloudy or unsafe to go outside in the morning?

If it's cloudy or unsafe to go outside, using a ring light with blue light can be an effective alternative to simulate morning sunlight and set the circadian rhythm.

Outlines

00:00

🌞 Establishing a Morning Routine for Peak Performance

The speaker emphasizes the importance of a morning routine to combat brain fog and maintain alertness throughout the day. They share their personal routine, which includes waking up between 5:30 and 7 a.m., hydrating with water, and setting the circadian rhythm by exposing themselves to bright light for 10 minutes outside or using indoor lights if it's not daylight yet. This practice is crucial for a healthy cortisol peak early in the day, which sets the stage for alertness and aligns the body's internal clocks. The speaker also touches on the consequences of neglecting this routine, such as disrupted sleep-wake cycles and potential insomnia.

05:02

🌥️ The Role of Sunlight and Breathing in Morning Routines

This paragraph delves into the significance of sunlight exposure for setting the body's internal clocks and the role of nasal breathing for better oxygenation during sleep. The speaker suggests using a sunrise simulator or a ring light with blue light if natural sunlight is not available. They also discuss the benefits of aligning the body's cellular clocks for optimal health, including the replenishment of stem cells in the skin, hair, and nails. The paragraph concludes with the idea that sunlight through the eyes is essential for signaling the master clock in the brain, which controls various bodily functions and rhythms.

Keywords

💡Morning Routines

Morning routines refer to the set of activities that one performs after waking up to start the day positively. In the video, the importance of having a good morning routine to prevent brain fog is emphasized. The speaker describes their personal routine, which includes waking up early, hydrating, and getting exposure to bright light to set the circadian rhythm.

💡Circadian Rhythm

Circadian rhythm is the body's internal clock that regulates the sleep-wake cycle and is influenced by environmental light. The video explains how setting this rhythm by getting bright light exposure in the morning is fundamental for alertness and overall health. The speaker suggests that not adhering to this can lead to complications such as insomnia.

💡Hydrating

Hydrating, or drinking water, is mentioned as an essential part of the morning routine. The video script notes the importance of rehydration first thing in the morning to kickstart the body's functions after a night's rest. It is presented as a simple yet crucial step in preparing the body for the day ahead.

💡Bright Light Exposure

Bright light exposure is highlighted as a key element in setting the circadian rhythm. The script advises going outside for at least 10 minutes after waking up to get sunlight in the eyes, which helps in aligning the body's internal clock and promoting alertness throughout the day.

💡Cortisol

Cortisol is a hormone associated with stress and alertness, and it naturally peaks in the morning. The video explains that getting sunlight in the morning helps in triggering this peak early, which is healthy and sets up the day for productivity. A late peak in cortisol production is linked to signs of depression.

💡Insomnia

Insomnia is a sleep disorder characterized by difficulty in falling or staying asleep. The script mentions that not following a proper morning routine, especially one that includes light exposure, can lead to a complicated sleep-wake cycle resulting in insomnia.

💡Nasal Breathing

Nasal breathing is promoted in the video as a beneficial practice for overall health. The speaker suggests that breathing through the nose, as opposed to the mouth, can help in reducing brain fog and improving oxygenation during sleep, which is essential for a good morning routine.

💡Oxygenation

Oxygenation refers to the process of supplying oxygen to the body's tissues and cells. The video script discusses the importance of adequate oxygenation of the brain during sleep to prevent grogginess and ensure a clear mind upon waking up.

💡Sunlight

Sunlight is a natural source of bright light that plays a critical role in the video's theme of morning routines. It is recommended for setting the circadian rhythm and has various health benefits, including the activation of stem cell replenishment in the skin, hair, and nails.

💡Intrinsically Photosensitive Retinal Ganglion Cells

These are specific neurons in the eye that are sensitive to light and play a role in regulating circadian rhythms. The video script explains that exposure to morning light activates these cells, signaling the body's master clock to synchronize all the body's cellular clocks.

💡Stem Cell Replenishment

Stem cell replenishment is the process by which stem cells divide to produce new cells that replace old or damaged ones. The video mentions that light exposure to the eyes can activate this process, particularly affecting the growth of skin, hair, and nails.

Highlights

Importance of morning routines to prevent brain fog and maintain alertness throughout the day.

Waking up between 5:30 and 7:00 AM, with sleep times ranging from 10:30 PM to midnight.

Hydrating with water immediately after waking up is crucial for health.

Setting circadian rhythm by exposing to bright light for 10 minutes outside after waking up.

Using bright indoor lights if waking up before sunrise to simulate natural light.

Avoiding sunglasses and shade to maximize sunlight exposure for effective circadian rhythm setting.

Cortisol peak early in the day is essential for alertness and should not be delayed.

The role of sunlight in aligning the body's internal clocks for optimal functioning.

Intrinsically photosensitive retinal ganglion cells' response to morning light for circadian signal.

The relationship between poor night's sleep and brain fog, emphasizing the fundamental role of sleep.

Breathing patterns and the impact of sleep apnea or mouth breathing on morning brain fog.

Advocating for nasal breathing to improve oxygenation and reduce brain fog.

The effect of late cortisol peak on mood and its link to depression.

The benefits of sunlight on waking up naturally over time without an alarm.

Use of a sunrise simulator or blue light ring as alternatives for those with limited natural light.

The impact of light exposure on the circadian rhythm of melatonin production for sleep.

The role of synchronized body clocks in stem cell replenishment for skin, hair, and nails.

The necessity of light signals through the eyes, not skin, to reset the master circadian clock in the brain.

Transcripts

how can we make sure that we have great

morning routines to support us so that

we don't have brain fog at all in the

morning or later in the afternoon I'll

describe it as my routine I generally

get up somewhere between 5:30 and 7: in

the morning depending on when I went to

sleep I'm not super regular about when I

go to sleep um but generally that's

between 10:30 and um midnight y you I

try and avoid that Midnight Hour but um

happens so I get up obviously I use the

restroom I drink some water I do think

that hydrating is very important yes uh

so I will I'll drink some some water and

then the fundamental layer of health is

to set your circadian rhythm the

simplest way to do that is to go outside

for 10 minutes and get some bright light

in your eyes people always ask what if

you wake up before the sun rises well

simple rule if you want to be awake turn

on as many bright lights in your house

as possible but then when the Sun goes

out comes out excuse me get outside and

see some sunlight you do not have to

look directly into the sun

but you do want to get outside out of

shade cover if you can don't wear

sunglasses if you can do that safely

don't try and do this through a window

don't try to negotiate with me on this

point what about a window well the

filtration of the of the important

wavelengths of light through the window

is just too high and so it would take

hours for you to set your circadian

clock that way you want to do this

because once every 24 hours you're going

to get a a peak in cortisol which is a

healthy Peak you want that Peak to

happen early in the day because it sets

up alertness for the remainder of the

day

I would say this is the

fundamental step of any good morning and

if you don't do this enough you are

messing yourself up in a number of ways

after waking up um to get bright light

in your eyes you are setting yourself up

for a complicated sleep wake cycle that

leads to a lot of what we call insomnia

when we talk about all these things like

the gut and the skin Etc it's tempting

to say oh it's sunlight on the skin no

it's actually only can be signal Through

The Eyes because the clock lives deep in

the brain that Master Clock and you need

the signal to get to that Master Clock

every cell in your body has a 24-hour

clock all those clocks need to be

aligned to the same time so imagine a

clock shop with lots of different clocks

and you don't want them alarming off at

different times this sunlight viewing or

bright light viewing early in the day I

would say within 30 to 60 Minutes of

waking up for about 10 minutes or if

it's very cloudy maybe 30 minutes or so

that activates a particular type of

neuron in the eye called the

intrinsically photosensitive R gangan

cell if people want to look that up

signals to the circadian clock which is

right above the roof of your mouth but

that is the master circadian clock that

then releases a bunch of signals into

your body this all happens very fast and

every cell in your body gets tuned to

the exact same time reference point so

that your system can work as a nice

concert of cells as opposed to out of

whack there are a lot of sources of Rin

fog the most obvious one would be a poor

night's sleep okay and sleep of course

being the most fundamental layer of

mental and physical health you don't

sleep well for one night you're probably

okay for two nights you start to fall

apart three four nights you're really a

degraded version of yourself in every

aspect emotionality is off ability to do

most anything is off hormones start

suffering so sleep is is fundamental but

assuming that you slept well there are a

number of things one is your breathing

patterns we often get into discussions

of breathing but this is a slightly

different one than we've had in the past

a lot of people have sleep apnea they

are not getting enough oxygen during

their sleep uh or they are mouth

breathing during

sleep these days it's become um popular

in some circles to take a little bit of

medical tape and um tape the mouth shut

yeah and to learn to be a nasal breather

and there is excellent evidence now that

being a nasal breather most of the time

as long as you're not speaking or eating

or EXC izing hard enough that you would

need to breathe through your mouth uh

that it's beneficial to be a nasal

breather so you wake up in the morning

you slept your normal 6 to 8 hours but

you're feeling kind of groggy and out of

it and of course there could be other

reasons that you're experiencing brain

fog maybe you know for people that drink

alcohol the night before maybe they had

alcohol for people that maybe they ate a

meal that was too large before sleep

maybe any number of reasons right but um

getting adequate oxygenation of the

brain during during sleep is key so

learn to be a nasal breather and for

those of you out there that say well I

have a deviated septum a lot of people

think they have deviated septums the

problem is they're not nasal breathing

enough the sinuses actually can learn to

dilate if you nasal breathe uh

exercising while nasal breathing will

kind of depend on the sport like if you

box often times there's the need to do a

sh or you know kind of like exhale on

impact type thing so I I don't think

anyone should tamper with their normal

breathing patterns as it relates to

sport or singing or some you know

activity but what I'm talking about is

when you're just standing around when

you're walking down the street any

low-level activity you're working at

your desk you should be nasal breathing

and breathing regularly there are really

nice studies done by my colleagues in

Stanford Psychiatry and biology

Department showing that if that cortisol

Peak starts to drift too late in the day

you start seeing signs of depression

it's actually a well-known marker of

depression so you want that cortisol

almost stressed out kind of H the day is

beginning I have a lot to do feeling

that's a healthy thing you want that

happening early in the day the sunlight

will wake you up and what's really cool

is that over time you'll start to notice

the sunlight waking you up more and more

the system becomes tuned up if you miss

a day it's not the end of the world

because it's a as we call it slow

integrating system but don't miss more

than one day and if you live in an area

where it's very cloudy outside just know

that the sunlight the photons coming

through that cloud cover are brighter

than your brightest indoor lights now if

you live in a very dark region region of

the world or it's unsafe or purely

impractical to get outside in the

morning then it might make sense to get

a a sunrise simulator or one of these

lights but they tend to be very

expensive what I recommend people use

instead is it just a ring light ring

blue light this is a case where you can

blast your system wow um so get that

morning light that this is it sets a

number of things in motion such as your

melatonin Rhythm to happen 16 hours

later to help you fall asleep I would

say this is the

fundamental step of good morning and if

you don't do this enough you are messing

yourself up in a number of ways your

liver has a clock your heart cells have

a clock every skin cell has a clock and

for those that are not incentivized

enough by the cortisol stuff and all the

other things actually the replenishment

of stem cells in the skin hair and nails

is activated by the system so hair grows

more readily um skin turns over and

nails grow more quickly because you have

stem cells literally cells that release

more cells that become new hair cells or

new skin cells and new cells that make

up the nails so skin hair and nails also

benefit and it has to be light exposure

to the eyes when we talk about all these

things like the gut and the skin Etc

it's tempting to say oh it's sunlight on

the skin no it's actually only can be

signal Through The Eyes because the

clock lives deep in the brain that

Master Clock and you need the signal to

get to that Master

Clock

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