How to Defeat Jet Lag, Shift Work & Sleeplessness

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  
Disclaimer & Disclosures
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