In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.   I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.   The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman  ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways Disclaimer & Disclosures