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.

#nervous-system

#sleep

Stick to home time schedule for short trips

If you are traveling for three days or less, it is best to stay on your home time schedule as much as possible.

#timing

#travel

Maintain consistent schedule for 14 days to adapt to shift work

To adapt to shift work, you should stay on the same schedule for at least 14 consecutive days, including on your days off.

#routine

#sleep

Utilize Non-Sleep Deep Rest protocols for recovery without sleep

For new parents or anyone with disrupted sleep, Non-Sleep Deep Rest (NSDR) protocols can help regulate your nervous system and aid recovery.

#recovery

#sleep

Beware melatonin's impact on testosterone and estrogen levels

Melatonin can suppress testosterone and estrogen by inhibiting the release of key reproductive hormones like GnRH and LH.

#melatonin

#testosterone

Andrew Huberman

Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi

Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners

How to Speak Clearly & With Confidence | Matt Abrahams

Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh

You also might be interested in

Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg (Best of LIFE Network's Experts!)

This Commonly Missed Disease Can Rapidly Age Your Brain

This Commonly Missed Diagnosis Leads to Rapid Brain Aging

This Commonly Missed Diagnosis Can Rapidly Age Your Brain

6 Hours Of Sleep Per Night Is OK??? Plus How To Sleep Like A Caveman (Wisdom From Our Ancestors For A Better Night's Sleep!) With Dr. Merijn van de Laar