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.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

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

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