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

About this video

Huberman explains the circadian clock in the suprachiasmatic nucleus, entrained by the light-dark cycle, with sleepiness as body temperature falls and wakefulness as it rises. He recommends as a rule of thumb getting at least 100,000 lux before 9:00 AM, noting that even a cloudy day outside can provide 7,000 to 10,000 lux, plus low-angle light later in the day and minimal light at night. For travel, Huberman says to find your temperature minimum: light, exercise and eating in the four to six hours before it delay your clock, while the same signals after it advance your clock, shifting it one to three hours per day. He advises eating on the local schedule and using non-sleep deep rest when sleep-deprived.

Key takeaways

• Huberman recommends at least 100,000 lux before 9:00 AM as a rule of thumb.
• Huberman says light, exercise and eating before your temperature minimum delay your clock, and after it advance your clock.
• Huberman says this can shift the clock one to three hours per day.
• Huberman advises eating on the local meal schedule when travelling and using non-sleep deep rest when sleep-deprived.

Episode details: published December 5, 2024 · 112.3K views · 26:44 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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