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

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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  

Disclaimer & Disclosures