What sleep management tips does Andrew Huberman recommend for shift workers?

For shift workers, Huberman recommends keeping the schedule steady and using light strategically to support alertness while limiting circadian disruption.

• Keep the same schedule for at least two weeks: Stay on the same work-and-sleep schedule as consistently as possible, including weekends. 1
• Use red light when awake during usual sleep hours: Red light can provide enough visibility to work while causing less disruption to the normal cortisol rhythm than brighter, standard lighting. It may not be ideal for workers who are trying to stay awake all night and sleep all day. 2 3
• Limit bright light when winding down for sleep: After a shift, avoid bright light as much as safely possible; if light is needed, dim it. Bright light late in the shift can affect circadian timing. 4
• Reduce blue-light exposure at night: When night work permits, use red, orange, or amber lighting or filter some blue light, provided you can still work safely; Huberman says this can reduce nighttime cortisol. 5
• Aim for an early-day cortisol peak that tapers: Huberman describes elevated cortisol early in the day followed by a decline as the ideal pattern; shift work can push the peak late, so he recommends lighting conditions that limit blue light during night shifts. 6 7

For light timing, he also advises considering your internal temperature rhythm: get light when body temperature is rising and avoid it when temperature is falling. 8