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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. #HubermanLab #Jetlag #Sleep For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram:   / hubermanlab   Twitter:   / hubermanlab   Facebook:   / hubermanlab   TikTok:   / hubermanlab   LinkedIn:   / andrew-huberman   Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network 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 As always, thank you for your interest in science! The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com