Best sleep tips for shift workers?

To help shift workers improve their sleep, Andrew Huberman provides several key strategies:

1. Maintain a Consistent Schedule: Try to stay on the same shift for at least two weeks, including weekends. This helps your body establish a stable circadian rhythm and reduces cortisol disruptions that can affect your health and mood 1 2.

2. Control Light Exposure: During your awake hours, maximize exposure to light to promote alertness. Conversely, minimize light exposure before sleep to enhance restfulness. For night shifts, consider using red light which can help you stay awake without disrupting your natural cortisol rhythms 3 1.

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     Shift Work Strategies

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     Shift Work Strategies

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     Light and Sleep

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     Shift Work Insights

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3. Optimize Cortisol Peaks: Aim to have your cortisol levels peak early in your cycle and taper off later in the "day" (according to your schedule). Late cortisol peaks are linked to depression and anxiety, so managing your light environment can help ensure these peaks occur at the most beneficial times 4.

4. Reduce Alcohol and Caffeine Dependence: Shift workers often use caffeine and alcohol to adjust their schedules, but these can lead to sleep disturbances. Limiting their use and focusing on healthier meal timing can improve sleep quality and overall health 5.

By integrating these strategies, shift workers can better manage their sleep cycles and reduce adverse health effects associated with irregular work hours.