In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introduction

(00:00:30) Sponsors: AG1, LMNT, Waking Up

(00:04:15) The bedrock of sleep-rest cycles

(00:07:05) Night owls and morning larks

(00:08:22) “The perfect schedule”

(00:11:04) The 100K Lux per morning goal

(00:15:15) Keeping your biological clock set

(00:16:15) Reset your cortisol

(00:21:22) Jetlag, death and lifespan

(00:23:00) Going East versus West

(00:28:45) The key to clock control

(00:31:01) Your Temperature Minimum

(00:36:30) Temperature and Exercise

(00:41:20) Eating

(00:42:50) Go West

(00:44:15) Pineal myths and realities

(00:51:13) The Heat-Cold Paradox

(00:53:45) Staying on track

(00:55:30) Nightshades

(00:57:00) Emergency resets

(00:57:30) Psychosis by light

(00:58:05) Shift work

(01:02:40) The Temperature-Light Rule

(01:04:20) Up all night: watch the sunrise?

(01:06:45) Error correction is good

(01:08:20) NSDR protocols/implementation

(01:10:44) The frog skin in your eye (not a joke)

(01:16:39) Why stress turns your hair white

(01:17:24) Ovaries or testes?

(01:18:25) Babies and bright light

(01:21:40) Polyphasic sleep

(01:25:25) Ultradian cycles in children

(01:27:38) Teens and puberty

(01:29:50) Light before waking for better sleep

(01:31:20) Older people and circadian rhythms

(01:33:48) Sleepy Supplements

(01:42:00) Red Pills & Acupuncture

(01:43:50) Highlights

(01:48:30) Feedback and Support

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

Disclaimer

How to Defeat Jetlag, Shift Work & Sleeplessness 01:49:22 Share

Huberman Lab

Introduction

Sponsors: AG1, LMNT, Waking Up

What is the bedrock of sleep-rest cycles?

Night owls and morning larks

What is 'The perfect schedule'?

Why is the 100K Lux per morning goal important?

How do you keep your biological clock set?

How to reset your cortisol?

What is the connection between jetlag, death, and lifespan?

Going East versus West: What's the difference?

What is the key to clock control?

Understanding Your Temperature Minimum

How does temperature affect exercise?

Eating

Why should you 'Go West'?

Pineal myths and realities

Exploring the Heat-Cold Paradox

How to stay on track?

What are Nightshades?

What are emergency resets?

How does light cause psychosis?

Dealing with Shift Work

Understanding the Temperature-Light Rule

Should you watch the sunrise if you're up all night?

Why is error correction good?

NSDR protocols and implementation

The frog skin in your eye (not a joke)

Why does stress turn your hair white?

Ovaries or testes?

How do babies and bright light affect sleep?

What is Polyphasic sleep?

Understanding Ultradian cycles in children

How do teens and puberty affect sleep?

Can light before waking improve sleep?

How do older people and circadian rhythms interact?

Sleepy Supplements

Red Pills & Acupuncture

Highlights

Feedback and Support

Shownotes Transcript

How to Defeat Jetlag, Shift Work & Sleeplessness