If you only read one health book while working nights, this is the one we point people to first.
Protocols: An Operating Manual for the Human Body is Andrew Huberman’s first book — a distillation of years of the Huberman Lab podcast into practical, science-based routines for sleep, exercise, stress, nutrition, light exposure, focus, and long-term health. Dr. Huberman is a neuroscientist and tenured professor at Stanford School of Medicine.
Why it matters for shift workers
Most health advice quietly assumes you sleep at night and work in daylight. This book doesn’t fix that for you, but its protocols on light timing, sleep pressure, and temperature regulation are built from first-principles neuroscience — which means they still apply when your “morning” starts at 9pm. We’ve written companion articles adapting several of the book’s protocols specifically for night and rotating shifts; see our articles and videos pages.
What’s inside
The book is organised around seven areas covered in depth: sleep, exercise, stress control, nutrition, light exposure, focus and neuroplasticity, and personal growth. Each protocol explains the underlying neuroscience alongside guidance for adapting it to your own routine.
Formats
Protocols is available in hardback, paperback, eBook, and audiobook (read by Andrew Huberman himself).
Formats and availability vary by edition — check the listing for current options.
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