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

[amf]

Self-experiment report: 4 days of viewing early morning sunlight, only dim warm lights in the evening plus a brief cold shower each morning (which I picked up some time ago as ' mental training', since I hate being cold) and the results were absolutely astonishing! I managed to shift my wake-up time to 2.5 hours earlier - waking up rested and before the alarm goes off, effortlessly. I've considered myself a night owl my whole life, or put differently -- I kept overestimating the "born this way" factors and underappreciating how truly malleable and adaptable these mechanisms are. The understanding is so empowering. It's incredibly exciting to see the tangible impact that Huberman Lab is bound to have across the globe through this cost-free education!

[erikbiker]

The only podcast where I have to take notes!

[julianmiguel]

This is better than Netflix, Hulu and any other subscription out there! Thank you Dr. Huberman for dedicating your time to creating these unique videos.

[NosnalemNaej]

This podcast made me a morning person, which is astonishing after years – decades even – of struggling with insomnia.

[giuseppedemasiphoto]

“I wasn’t a consultant at the design phase”

Haaha you legend. Keep up the good work!!!

[johnnyregs]

I could not agree more about the importance of understanding mechanism. I'm an addiction counselor and a huge part of my treatment program involves teaching people about addiction instead of just teaching them coping skills and the like. I've found that by helping them develop a fundamental understanding of the science of addiction they're much better prepared to deploy the tools i can give them to help. They also seem to be able to extrapolate from this basic understanding and end up asking me better questions from a more informed position.

[winbalingit]

Dr. Huberman needs a t-shirt that says, I am not a medical doctor, so I do not prescribe things, I am a professor, so I profess things!!😁✌🏽

[Cinerouquine]

Spending Monday morning with Andrew and a coffee after my sunrise walk has become a welcome tradition - starting the week on a high note !👌🏻🙏🏻

[ShawnaRN]

Thank you for acknowledging that there exists the need for some people to work night shift. As an ER and ICU nurse, I get very tired of hearing most messages that state the best thing I can do is get on day shift as fast as I can. I have stayed on a night shift schedule for the last year and a half 7 days a week, even when off work, and it can work! I'm flipped exactly 12 hrs from most of the world.. But I do appreciate these tips for those days when I absolutely have to flip my schedule for important appointments and such. Love your podcasts! Thank you!!!

[mitchellmason]

I'm a shift worker (air traffic controller) from 10 pm to 6 am, and your advice on getting up and seeing sunlight (before sun goes down, I live outside Seattle) for me around 3:30-4:30 PM helped me tremendously, I can't thank you enough, I finally got my body on a predictable consistent schedule.

[fjm]

The fact that there’s such a a educated man having the patience and time to explain it beautifully!!!! Always grateful and thankful. I wish you guys had a subtitles. For other people for me it’s hard to explaining it

[daylightjames]

Dr. Huberman, in less than two hours you have solved my biggest problem. Three years ago, I went back to school at the age of forty, while balancing a full-time shift-work schedule, and being a lifelong insomniac. I never seemed to have any control over when I went to sleep, no matter how tired I was; which meant that I was always tired. As soon as I applied the techniques you described here, I've had no trouble getting to sleep at night. I can't thank you enough.

[Christina.N.]

On a mission to watch all of your podcasts. I thought my attention span was shot but I am able to engage for the duration with facination. Neuroscience is my new passion! I cannot get over how intresting it is to me and I honestly don't think I could have realised this without your podcast. What a wonderful discovery.

[jasonshrestha]

TOPIC REQUEST: How sleep and diet, stress level affects hormones, and vice-versa? A checklist to go through to fix the issue? Thanks for all the info so far doc!

[isavelaisavela]

Andrew, you are such a wonderful human being

[valerieb]

love the casual humor thrown in inbetween. very much appreciated :) you are really good at this! iam so glad you are doing this. Thanks a mill!

[jacobs-h]

I can attest anecdotally to my circadian rhythm being reset when I go backpacking. When the sun sets and it gets cold I get so naturally sleepy and have the best sleep of my life even though it's only 8-9pm. Then the sun wakes you up at like 5-6AM and I'm able to jump out of my sleeping bag. Plus there's a tranquility to watching the sunrise while you make coffee and breakfast in the morning.

edit: Damn your sub numbers are blowing up!

[dorsettprice]

I get so excited every time I get this notification. THANK YOU!!! Looking for Monday Mornings Sir!!👍🏽💪🏽🤘🏽☝🏽🤑

[Meangirl]

I’ve been waking up about 2 to 3 hours earlier now after learning about this stuff for the past few weeks. I’m a chronic night owl/ over sleeper with and when it gets out of control, I get really depressed. I’ve been getting up and going Straight outside and sun gazing, walking, washing my car, (anything to keep me outside for a good while) as SOON as I wake up and it’s made such a world of difference 🙏🏻🥳🤗

[madawg]

Using these mechanisms I have managed to shift my wake up time to 2 hours earlier. Waking feeling fresh. Through this podcast I discovered simple mistakes I had been making for years. This podcast is absolute gold. Thank you Dr Huberman 🙏