Episode
Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
1:51:59
Published: Mon Jan 25 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (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) Jetlag, 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 As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
The podcast examines peer-reviewed papers that back sleep tools and supplements, with a focus on single ingredient supplements in optimal dosages that can be systematically and scientifically added or removed from a supplement protocol, as well as the importance of hydration and electrolytes for optimal health.
00:00 - 06:06 (06:06)
Summary
The podcast examines peer-reviewed papers that back sleep tools and supplements, with a focus on single ingredient supplements in optimal dosages that can be systematically and scientifically added or removed from a supplement protocol, as well as the importance of hydration and electrolytes for optimal health.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
To optimize your circadian rhythm, aim to get 100,000 lux of light exposure before 9 a.m. and turn on artificial overhead lights when you wake up to activate melanopsin cells in the retina which help in entraining the circadian clock to the external light-dark cycle.
06:06 - 17:25 (11:18)
Summary
To optimize your circadian rhythm, aim to get 100,000 lux of light exposure before 9 a.m. and turn on artificial overhead lights when you wake up to activate melanopsin cells in the retina which help in entraining the circadian clock to the external light-dark cycle.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Adjusting to the right type of light exposure at the right time of day is crucial to maintaining a healthy sleep schedule, avoiding jet lag, and preventing disruptions to our circadian clocks.
17:25 - 23:23 (05:58)
Summary
Adjusting to the right type of light exposure at the right time of day is crucial to maintaining a healthy sleep schedule, avoiding jet lag, and preventing disruptions to our circadian clocks. While we require a lot of photon energy early in the day, it takes very little photon energy after 8 p.m. to reset and shift our circadian clocks.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Traveling across time zones causes two types of jet lag - travel fatigue and time zone jet lag, and studies have shown that traveling east can take more years off your life than traveling west due to the inability of local sunlight and darkness to match your internal rhythm.
23:25 - 29:55 (06:30)
Summary
Traveling across time zones causes two types of jet lag - travel fatigue and time zone jet lag, and studies have shown that traveling east can take more years off your life than traveling west due to the inability of local sunlight and darkness to match your internal rhythm.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
By exposing our eyes to bright light after our temperature minimum, our circadian clock shifts, resulting in an earlier wake-up and sleep schedule in the subsequent days.
29:55 - 37:21 (07:26)
Summary
By exposing our eyes to bright light after our temperature minimum, our circadian clock shifts, resulting in an earlier wake-up and sleep schedule in the subsequent days.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
The circadian dead zone is a time when our body clock can't be shifted, and understanding when our body temperature is lowest can help us determine the best time for light exposure to shift our clock.
37:21 - 46:36 (09:14)
Summary
The circadian dead zone is a time when our body clock can't be shifted, and understanding when our body temperature is lowest can help us determine the best time for light exposure to shift our clock.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Taking melatonin could have dramatic effects on the timing and course of puberty, especially in supraphysiological levels.
46:36 - 56:47 (10:11)
Summary
Taking melatonin could have dramatic effects on the timing and course of puberty, especially in supraphysiological levels. It's best to use light and temperature, and exercise to control your circadian rhythm, which is far more reliable than taking melatonin, an expert in the field shared on this podcast.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Shift work can be detrimental to health, particularly when it comes to light and dark exposure.
56:47 - 1:04:13 (07:25)
Summary
Shift work can be detrimental to health, particularly when it comes to light and dark exposure. Bright light exposure should be avoided before the temperature minimum during a shift worker's typical sleep schedule to prevent the shifting of the body's clock and negative health consequences.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
This podcast discusses the challenges faced by night shift workers in managing their sleep cycles and suggests tips such as exposure to bright light and avoiding it before bedtime.
1:04:13 - 1:10:16 (06:03)
Summary
This podcast discusses the challenges faced by night shift workers in managing their sleep cycles and suggests tips such as exposure to bright light and avoiding it before bedtime.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
This podcast episode discusses the relationship between light, skin tone, and the impact of artificial light on our bodies.
1:10:16 - 1:20:40 (10:24)
Summary
This podcast episode discusses the relationship between light, skin tone, and the impact of artificial light on our bodies. It explores how light affects our melanin, dopamine, and skin tone, and how excessive use of screens at night can impact our sleep patterns.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Deep rest states can reset the basal ganglia's dopamine levels and non-sleep deep breath protocols can help maintain autonomic regulation when sleep is not achievable.
1:20:40 - 1:26:57 (06:16)
Summary
Deep rest states can reset the basal ganglia's dopamine levels and non-sleep deep breath protocols can help maintain autonomic regulation when sleep is not achievable. Mapping to a baby's schedule can disrupt sleep patterns, making it difficult to stay calm while sleep deprived.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
Exposure to natural sunlight in the morning and evening can help anchor a child's circadian clock, especially when their sleep is disrupted, as light impacts the secretion of the hormone melatonin.
1:26:57 - 1:35:12 (08:14)
Summary
Exposure to natural sunlight in the morning and evening can help anchor a child's circadian clock, especially when their sleep is disrupted, as light impacts the secretion of the hormone melatonin.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
This podcast discusses the benefits of supplements such as magnesium in improving the depth and duration of sleep, and suggests using examine.com to understand their various effects.
1:35:12 - 1:47:07 (11:55)
Summary
This podcast discusses the benefits of supplements such as magnesium in improving the depth and duration of sleep, and suggests using examine.com to understand their various effects.
EpisodeFind Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
PodcastHuberman Lab
By understanding the mechanism of your biology, such as the effects of light and temperature, you can shift your psychology and improve your physical performance.
1:47:07 - 1:51:55 (04:47)
Summary
By understanding the mechanism of your biology, such as the effects of light and temperature, you can shift your psychology and improve your physical performance. Monitoring your minimum and maximum temperature in your 24-hour cycle can also help you make the most of 90-minute focused work cycles.