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How to Defeat Jet Lag, Shift Work & Sleeplessness

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.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) 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

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 Feedback and Support  
Disclaimer & Disclosures
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