The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4
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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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Introduction
(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