Use This MORNING ROUTINE To Destroy Laziness & Eliminate BRAIN FOG! | Andrew Huberman

He said poor sleep is the most obvious contributor, and that multiple consecutive nights of poor sleep degrade mood, hormones, and performance broadly. He also tied brain fog to insufficient oxygenation during sleep, especially in people with sleep apnea or mouth-breathing.

He said breathing through the nose most of the time tends to promote nasal breathing at night, which can reduce mouth-breathing and sleep apnea-related issues. He also argued the nose filters pathogens better than the mouth and supports healthier mucosal barriers and microbiome function.

He described a protocol of 25 deep breaths in through the nose and out through the mouth, then exhale and hold the breath 15–60 seconds, followed by an inhale and holding until the urge to breathe. He linked the practice to adrenaline release, which he said can activate immune responses, and he warned not to do it in water.

He laid out a sequence: hydrate, then get bright outdoor light to the eyes early (ideally within 30–60 minutes of waking) for about 10 minutes, and avoid trying to do this through a window. He said this anchors circadian timing, supports an early cortisol peak associated with daytime alertness, and helps set sleep timing later.

He said caffeine blocks adenosine, and if you consume caffeine too soon—before residual adenosine clears—you can get a rebound crash later when caffeine wears off. He said he delays caffeine about 90–120 minutes after waking to reduce mid-morning or afternoon crashes.