What protocols are recommended for shift workers?

For shift workers, Andrew Huberman suggests several strategies to minimize the negative impact of disrupted circadian rhythms:

1. Maintain Consistent Shift Schedules: Try to stay on the same shift for at least two weeks at a time. Frequent switching between day and night shifts can be particularly taxing on both brain and body 1.

2. Manage Cortisol Levels: Aim to elevate cortisol early in the day and let it subside throughout the day. Late cortisol peaks, common in shift work, can be associated with depression and anxiety. To help manage this, it is important to control lighting conditions, minimizing blue light exposure at night to support better sleep and mood regulation 2.

3. Use Red Light: In situations where you must be awake in the middle of your sleep cycle, red light can help maintain alertness without significantly disrupting the natural cortisol rhythm. This can be particularly helpful for tasks that require being awake during the night without severely affecting your sleep cycle 1.

4. Utilize NSDR Protocols: Methods like Non-Sleep Deep Rest (NSDR) can be beneficial. These include practices such as Yoga Nidra and certain types of meditation, which can help train the nervous system to calm down and promote better sleep quality without medication 3.

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     Shift Work Strategies

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     Shift Work Strategies

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     Sleep Strategies Uncovered

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By implementing these strategies, shift workers can better manage the physiological challenges associated with irregular work hours.