How to Defeat Jet Lag, Shift Work & Sleeplessness
Jan 25, 21 | 01:50:55
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.
Read the full show notes for this episode at 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 Jet Lag, 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