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
Night shift workers are one of the most at risk categories of workers in the UK today and very little is done to support them by the companies they work for.
This website aims to help the shift worker help themselves and also encourages the companies who employ shift workers to help implement some of the protocols and strategies Andrew Huberman suggests.
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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