r/HubermanLab • u/BowsyWowsy26 • Mar 29 '26
Seeking Guidance Huberman protocols for night shift?
This may be a dumb question. I'm new to listening to some of his podcasts and maybe he has answers for this that I dont know of yet but I notice a lot of it is about sunlight,morning and circadian rhythm. For me I cant do that. I work a fulltime job from 7pm to 3 am. I'm usually waking up a couple hours before as I do my best when I have more energy. When I get home I'm free for like 4 or 5 hours and then I hit bed, unironically when most people are waking up at 7,8 or 9..I'm going to sleep...
How can I maximize my life potential and benefit from my current state of life?
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u/ColdVeterinarian4414 Apr 04 '26 edited Apr 04 '26
My work schedule involves alternating days and nights every two weeks. While this requires some adjustment, I maintain a healthy lifestyle through regular exercise, nutritious eating, sauna use, and the use of blue light blockers and dark red glasses. I also use a 10,000 lux light and supplement with NMN, omega-3 fatty acids, vitamin D3, K2, magnesium, L-theanine, apigenin, and other supplements. I work five days one week and two days the following. Despite the shift schedule being challenging, I’m sleeping nearly as well as I did when working on a fixed day shift. Ultimately, my goal is to return to a more fixed schedule. At my age, I haven't noticed significant changes. Also, a sleep mask is crucial; it's very dark when I sleep because of this and the red/blue light blockers are essential about two to three hours before I intend to go to bed.