How to Defeat Jetlag, 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.

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Timestamps below.
00:00 – Introduction
04:15 – The bedrock of sleep-rest cycles
07:05 – Night owls and morning larks
08:22 – “The perfect schedule”
11:04 – The 100K Lux per morning goal
15:15 – Keeping your biological clock set
16:15 – Reset your cortisol
21:22 – Jetlag, death and lifespan
23:00 – Going East versus West
28:45 – The key to clock control
31:01 – Your Temperature Minimum
36:30 – Temperature and Exercise
41:20 – Eating
42:50 – Go West
44:15 – Pineal myths and realities
51:13 – The Heat-Cold Paradox
53:45 – Staying on track
55:30 – Nightshades
57:00 – Emergency resets
57:30 – Psychosis by light
58:05 – Shift work
1:02:40 – The Temperature-Light Rule
1:04:20 – Up all night: watch the sunrise?
1:06:45 – Error correction is good
1:08:20 – NSDR protocols/implementation
1:10:44 – The frog skin in your eye (not a joke)
1:16:39 – Why stress turns your hair white
1:17:24 – Ovaries or testes?
1:18:25 – Babies and bright light
1:21:40 – Polyphasic sleep
1:25:25 – Ultradian cycles in children
1:27:38 – Teens and puberty
1:29:50 – Light before waking for better sleep
1:31:20 – Older people and cicadian rhythms
1:33:48 – Sleepy Supplements
1:42:00 – Red Pills & Acupuncture
1:43:50 – Highlights
1:48:30 – Feedback and Support

#HubermanLab #Jetlag #Sleep

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