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. 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
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