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

Episode description