How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials

Andrew Huberman

Dec 5, 2024

Episode description

In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.

I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.

The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.

Episode show notes: https://go.hubermanlab.com/fH6CW5k

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/NAATB55oxeQ

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

*Timestamps*
00:00:00 Introduction to Huberman Lab Essentials
00:00:45 Understanding Circadian Rhythms
00:02:26 Optimizing Light Exposure for Better Sleep
00:04:56 Tools: Combating Jet Lag
00:05:51 The Science of Jet Lag & Longevity
00:09:32 Temperature Minimum: Key to Circadian Adjustment
00:16:50 Melatonin: Uses & Misconceptions
00:20:50 Shift Work: Managing Irregular Schedules
00:23:06 Sleep Strategies for Different Age Groups
00:25:31 Conclusion & Key Takeaways

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Shift your clock back with bright light exposure

Viewing bright light in the four to six hours before your temperature minimum will shift your clock back, making you want to wake up and go to sleep later.

#light-therapy

#sleep

Shift your clock forward with bright light exposure

Viewing bright light in the four hours after your temperature minimum will shift your clock forward, making you want to wake up and go to sleep earlier.

#sleep

#sunlight

Shift your circadian clock by understanding temperature minimum

Your 'temperature minimum,' the point when your body temperature is lowest (about two hours before you wake up), is the key reference for shifting your circadian clock.

#body-temperature

#circadian

Understand why traveling eastward disrupts sleep patterns

Traveling eastward is more difficult because our nervous system is better at activating to stay awake longer than it is at shutting down to fall asleep earlier on demand.