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

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.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode: https://go.hubermanlab.com/fH6CW5k

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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

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