Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4

Summary

• Sleep and wakefulness can be affected by various factors including light, exercise, and temperature
• Jetlag, shift work, and sleeplessness can be improved by finding and maintaining your "temperature minimum"
• The "temperature minimum" is the lowest body temperature at which you feel fully awake and alert
• To find your temperature minimum, take your temperature before getting out of bed in the morning for several days and record the readings
• The lowest temperature reading is likely your temperature minimum
• To maintain your temperature minimum, avoid activities that increase body temperature (such as exercise or hot showers) close to bedtime, and consider using a cooling mattress pad or taking a cold shower before bed
• Newborn babies, children, and the elderly may have difficulty maintaining their temperature minimum due to age-related changes in body temperature regulation
• Maintaining a consistent sleep schedule and environment, and using white noise and black out curtains can help improve sleep quality in these individuals.
• The technologies do not currently exist to regenerate neurons in humans
• It is not recommended to look at very bright lights as it may damage the eyes
• Artificial lights, particularly overhead lights, can help activate the neurons in the retina that help regulate the circadian clock
• Aim for exposure to at least 100,000 lux before 9 or 10 AM in the morning to set the circadian clock
• This can be achieved by going outside, even on cloudy days, or using light boxes or lamps that emit high levels of lux
• Staring at screens with low levels of lux for extended periods of time will not effectively set the circadian clock
• It is important to set the circadian clock for good mental and physical health
• Jet lag can affect sleep and overall health
• It is caused by disruptions to the body's internal clock
• There is a lot of individual variability in how people experience and cope with jet lag
• There is no simple solution for getting rid of jet lag
• Understanding the mechanism behind jet lag can help you better manage it
• Jet lag can shorten lifespan and increase risk of accidents
• Jet lag can affect cognitive abilities, including memory and decision making
• Light exposure and proper sleep can help alleviate jet lag
• Sleeping pills can be effective for jet lag, but have potential risks and should be used with caution.
• Exercise can help alleviate jet lag
• Temperature minimum is the point in a 24 hour cycle when body temperature is lowest and occurs 90 minutes to 2 hours before average waking time
• Temperature minimum can be determined by averaging the last 3-5 wake up times
• Using the temperature minimum to shift the body's internal clock: exposure to cold before the temperature minimum can shift the clock earlier, exposure to heat after the temperature minimum can shift the clock later
• Other methods for shifting the body's internal clock include light exposure and timed meals
• Jet lag can be caused by traveling across time zones and can be difficult to adjust to
• To adjust to jet lag, you should consider whether you are traveling east or west and whether you want to advance or delay your clock
• Combinations of light exposure, exercise, and eating in the four to six hours before your body's temperature minimum will delay your clock, while doing these things in the four to six hours after your temperature minimum will advance your clock
• You can shift your clock by up to three hours per day using this method
• The time period from about 9:30 or 10:00 AM until six hours before your temperature minimum is known as the "circadian dead zone," and it is not possible to shift your clock during this time
• To adjust to the new time zone, you should follow the local meal schedule and try to avoid eating during the middle of the night in the new location
• The body's temperature minimum is a useful anchor point for shifting your clock and can be used to adjust to the new time zone within 24 to 36 hours after arriving in a new location
• It is important to consider the effects of light exposure, exercise, and eating on your body's clock when trying to adjust to jet lag.
• Melatonin is a hormone that has a number of effects on the body's hormone system
• Taking melatonin supplements can lead to taking "super physiological" levels of melatonin, which may affect timing and course of events such as puberty
• Melatonin can be used to help with falling asleep, but does not help with staying asleep
• Alternative solutions for adjusting sleep patterns include using light, temperature, and exercise to shift the body's internal clock
• The Heat-Cold Paradox refers to the idea that taking a hot shower or bath can have a cooling effect on the body, while taking a cold shower or bath can have a thermogenic effect of increasing body temperature
• Using hot or cold showers or baths in combination with the body's natural temperature rhythms can help to shift the internal clock.
• The body's internal clock can be disrupted by things like jet lag and shift work
• Exposure to light can cause hallucinations and psychosis in some people
• Staying on the same schedule for at least two weeks can help offset negative effects of shift work
• If working a night shift, it is recommended to view as much light as possible while working and sleep in complete darkness during the day
• If unable to sleep during the day, it is recommended to use blackout curtains and wear a sleep mask to block out light
• It is also recommended to avoid caffeine and alcohol, and to exercise during the day to help regulate sleep patterns.
• The body's internal clock (circadian rhythm) can be influenced by light and temperature
• Viewing bright light can help reset the body's clock, but it is important to be cautious about when this is done (e.g. wearing sunglasses while viewing the setting sun if working a night shift)
• It is important to find a balance between being too rigid with sleep schedules and not being concerned enough about sleep debt
• Non-sleep deep rest (NSDR) protocols, such as hypnosis and yoga nidra, can be helpful for managing sleep and anxiety
• NSDR protocols work by using the body to shift the mind, rather than trying to turn off thoughts
• It is important to find a sleep environment that is conducive to sleep, including a comfortable bed and a cool temperature in the bedroom
• It is also important to establish a bedtime routine and to avoid screens and caffeine close to bedtime
• Gonadotropin-releasing hormone and luteinizing hormone are hormones involved in the production of other hormones
• Melatonin is known as the hormone of darkness
• Stress can cause hair to go gray or white by increasing the release of adrenaline to the hair follicle, which activates peroxide groups in the hair follicle
• Some species of animals are hermaphroditic and can change from having ovaries to testes and back again
• Babies have a natural aversion to bright light and their optics are not fully developed, so they do not see fine details as well as adults
• Melatonin production increases with age in children and the sleep-wake cycle becomes more regular
• Exposing children to bright light at night can suppress melatonin production and disrupt the sleep-wake cycle
• The blue light emitted by screens can suppress melatonin production and disrupt the sleep-wake cycle
• The hormone cortisol is involved in the stress response and can affect sleep
• Bright light therapy can be used to treat certain sleep disorders by resetting the body's internal clock.
• Ultradian cycles are 90 minute periods of sleep that are optimal for children
• Children who sleep in longer blocks that align with these cycles are less likely to wake up feeling groggy and restless
• During periods of disrupted sleep, it is important for parents to get morning and evening sunlight to help anchor their circadian rhythms
• During puberty, it is important to prioritize the duration of sleep for adolescents and teens, even if that means they sleep later in the day
• It is not uncommon for people to experience changes in sleep patterns as they age, including a tendency to go to bed earlier and wake up earlier
• Shift work can disrupt circadian rhythms and lead to various health problems, including a higher risk of developing certain types of cancer
• To improve sleep quality during shift work, it is important to get natural light during the day, maintain a consistent sleep schedule, and use light therapy when necessary
• Behavioral strategies (e.g. natural light, exercise, hot baths, cold showers) should be tried before considering supplements for sleep
• Sleeping pills can be problematic and have high side-effect rates
• Examine.com is a useful resource for information on supplements and their effects
• Magnesium has been shown to increase the depth of sleep and decrease the time it takes to fall asleep
• The bioavailable form of magnesium is magnesium threonate, which is preferentially absorbed by the brain
• Magnesium glycinate and magnesium malate may also have benefits, but they are preferentially absorbed by muscle tissue rather than the brain
• Melatonin is a hormone that helps regulate sleep-wake cycles and can be taken as a supplement
• Research on melatonin is mixed, with some studies finding it effective and others finding it to be ineffective
• 5-HTP is a precursor to serotonin and may help with sleep by increasing serotonin levels
• Valerian root is a herb that has been used traditionally to improve sleep and may have some effectiveness, but research is limited
• It is important to talk to a doctor before adding any supplements to your health regimen
• The speaker recommends finding one's temperature minimum and using it to help with sleep and wakefulness
• NSDR (Non-REM Sleep Dependent Regulation) is important for sleep and wakefulness
• Supplementation may be helpful for some people
• Light in the early part of the day can be beneficial for waking up and staying awake, but bright light can be damaging
• Avoid light in the four to six hours before one's temperature minimum to delay the body clock
• Temperature can be used to adjust the body clock: increasing temperature can shift the clock, decreasing temperature can delay the clock
• It is important to understand one's temperature and ultradian cycles (90 minute periods of focus)
• Information about sleep and wakefulness can be powerful, but it is important to implement it safely and in a way that works for the individual
• The speaker does not believe in biohacking, but rather in understanding mechanisms and applying principles based on quality data
• The speaker recommends finding a sleep coach or sleep therapist if one is having trouble sleeping.