The key to defeating jetlag, shift work, and sleeplessness is to align our daily routine with the natural light-dark cycle. The circadian rhythm, controlled by genes and the suprachiasmatic nucleus in the brain, regulates sleepiness and wakefulness. To optimize sleep and well-being, it is recommended to get as much light, preferably sunlight, into our eyes during the awake/alert period and minimize light exposure during the sleep/drowsy period. Exposing ourselves to 100,000 lux of light in the morning, preferably before 9:00 AM or 10:00 AM, is ideal. Temperature and exercise also play a role in shifting our circadian clock. Eating according to the local schedule and avoiding excessive light exposure before the temperature minimum are important strategies. Jetlag can have long-term consequences and potentially shorten lifespan, especially when traveling westward. Shift work can disrupt cortisol release, learning, and the dopamine system, but staying consistent with the same shift for at least 14 days can help offset these negative effects. Understanding and utilizing our temperature minimum is crucial for regulating sleep and wakeful cycles. Other strategies include using NSDR protocols, such as hypnosis and yoga nidra, and manipulating the timing of hot and cold showers. It is important to prioritize behavioral factors such as light exposure, exercise, and temperature control rather than relying solely on supplements.
Introduction
The Huberman Lab Podcast is introduced by Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast aims to provide science-based tools for everyday life. Sponsored by Athletic Greens and Headspace, Huberman discusses the benefits of these products. In this episode, sleep and wakefulness are explored, including topics such as jet lag, shift work, babies, kids, and the elderly. The protocols discussed are supported by scientific research. It is recommended to listen to previous episodes for better understanding.
The bedrock of sleep-rest cycles
The bedrock of sleep-rest cycles is the circadian rhythm, a 24-hour rhythm that regulates sleepiness and wakefulness. This rhythm is controlled by genes in every cell and a clock in our brain called the suprachiasmatic nucleus. By aligning our daily routine with the external light-dark cycle, we can achieve optimal sleep and overall well-being. However, artificial lights and the demands of life often pull us away from this natural rhythm, leading to deviations and the concept of night owls.
Key points:
- The circadian rhythm regulates sleepiness and wakefulness.
- Genes in every cell and the suprachiasmatic nucleus control this rhythm.
- Aligning our routine with the light-dark cycle promotes optimal sleep and well-being.
- Artificial lights and life demands often disrupt this natural rhythm.
- Night owls are individuals who deviate from the natural sleep-rest cycle.
Night owls and morning larks
- Genetic variations determine whether individuals are morning larks or night owls
- Humans are naturally diurnal beings
- Deviating from a diurnal schedule can have negative effects on mental and physical health
- The video provides tools and strategies to combat jet lag, shift work, and sleeplessness
“The perfect schedule”
The most profound aspect of the text is that the perfect schedule for optimal sleep-wakefulness involves getting as much light, preferably sunlight, into your eyes during the awake/alert period of the 24-hour cycle, and minimizing light exposure during the sleep/drowsy period.
- Get sunlight in your eyes when possible, even if there is cloud cover.
- Aim for a high amount of lux.
- Consider using artificial light if necessary.
The 100K Lux per morning goal
To defeat jetlag, shift work, and sleeplessness, it is recommended to expose yourself to 100,000 lux of light in the morning. However, it is important not to stare directly at a light source with such high lux. The mechanism of circadian clock setting involves neurons in the eye that send electrical signals to the clock in the brain. Looking at a computer or phone screen for a minute may only provide 500 to 1,000 lux, which is not enough to register as morning light to the circadian clock. To capture enough photons, it is necessary to get at least 100,000 photons of light before 9:00 AM or 10:00 AM. Going outside is the best way to achieve this, as even bright overhead lights only emit about 4,000 to 5,000 lux.
- Expose yourself to 100,000 lux of light in the morning
- Avoid staring directly at high lux light sources
- Neurons in the eye send electrical signals to the brain's circadian clock
- Computer or phone screens provide insufficient lux for circadian clock setting
- Get at least 100,000 photons of light before 9:00 AM or 10:00 AM
- Going outside is the best way to achieve the 100,000 lux goal
- Bright overhead lights emit about 4,000 to 5,000 lux
Keeping your biological clock set
The most profound aspect of keeping your biological clock set is the importance of light exposure and its effect on our circadian clock.
Key points:
- A lot of photon energy early in the day is needed to wake up our system and set our circadian clock.
- After 8:00 PM, it takes very little photon energy to reset and shift our clock.
- Avoid bright light between 10 or 11:00 PM and 4:00 AM.
- Red lights and blue blockers can help mitigate the effects of light exposure on our circadian clock.
- Exposure to afternoon light can decrease the sensitivity of our eyes, allowing us to view lights from screens and overhead lights at night without disrupting our circadian clock.
Reset your cortisol
Summary:
The most profound aspect of the topic is how to reset cortisol levels to combat jetlag, shift work, and sleeplessness.
Key Points:
- Regulating exposure to light throughout the day is the key strategy to reset melatonin and cortisol rhythms.
- Waking up with the sun and avoiding light at night can help reset the body's internal clock.
- Exercise and consistent meal times can also reinforce the body's internal clock.
- Getting at least 100,000 lux of light exposure in the morning and gradually decreasing light exposure in the evening is ideal.
- Shifting the clock with light, temperature, exercise, and food is important for individuals experiencing jet lag.
- Jet lag can occur even without traveling and can have negative effects on health and lifespan.
- There is no simple solution or pill to eliminate jet lag, but optimizing cortisol levels can help adjust to new time zones.
Jetlag, death and lifespan
Jetlag, while not directly fatal, can lead to accidents and even death. It disrupts the brain's perception of time and space, causing amnesia and disorientation. Large shifts in time zones negatively affect mood and well-being. Jetlag can have long-term consequences and potentially shorten lifespan, especially when traveling westward.
- Jetlag can cause accidents and even death
- Disrupts the brain's perception of time and space
- Causes amnesia and disorientation
- Negative effects on mood and well-being
- Long-term consequences and potential lifespan reduction
- Traveling westward has a greater impact on jetlag
Going East versus West
Traveling east has a greater negative impact on longevity compared to traveling west due to the asymmetry of our autonomic nervous system. Humans are better able to stay awake and activate their nervous system than to shut it down and fall asleep on demand. This makes it harder to adjust to going to bed earlier when traveling east, resulting in more detrimental effects on our biology and psychology. The asymmetry of jet lag is rooted in evolutionary adaptation, where we are able to push ourselves to stay awake through the release of adrenaline and epinephrine, but find it more difficult to deliberately fall asleep. A study by Davidson and colleagues in 2006 discusses the differences in lifespan for frequent eastward versus westward travel.
- Traveling east has a greater negative impact on longevity compared to traveling west due to the asymmetry of our autonomic nervous system.
- Humans are better able to stay awake and activate their nervous system than to shut it down and fall asleep on demand.
- Adjusting to going to bed earlier when traveling east is harder, resulting in more detrimental effects on our biology and psychology.
- The asymmetry of jet lag is rooted in evolutionary adaptation, where we are able to push ourselves to stay awake through the release of adrenaline and epinephrine, but find it more difficult to deliberately fall asleep.
- A study by Davidson and colleagues in 2006 discusses the differences in lifespan for frequent eastward versus westward travel.
- Melatonin is often used to induce sleepiness, but it may have detrimental effects on hormone systems.
- Jet lag affects people differently, with older individuals experiencing worse symptoms due to disruptions in melatonin release patterns.
- Jet lag worsens with age, but some effects of aging may be correlated with lifestyle factors such as reduced exercise.
- Regular exercise can help shift the circadian clock and mitigate the effects of jet lag.
The key to clock control
The key to clock control is understanding your temperature minimum, which is the point in your 24-hour cycle when your temperature is lowest. By knowing your temperature minimum, you can effectively shift your internal rhythm. Other factors, such as saunas, cold baths, intense exercise, and meals, can disrupt the temperature pattern. Temperature serves as a signal for the body's internal clock.
- Understanding your temperature minimum is crucial for clock control
- Temperature minimum typically falls 90 minutes to two hours before waking time
- Knowing your temperature minimum helps in shifting your internal rhythm
- Factors like saunas, cold baths, intense exercise, and meals can disrupt the temperature pattern
- Temperature serves as a signal for the body's internal clock
Your Temperature Minimum
The temperature minimum is an important aspect of our circadian rhythm and can be used to adjust our sleep schedule. By averaging the last three to five wake up times, we can determine our temperature minimum. Exposing our eyes to bright light in the four to six hours before our temperature minimum can help with circadian rhythm adjustment. Here are the key points:
- The temperature minimum is the time of day when our body temperature is at its lowest.
- Identifying our temperature minimum can help us understand how exposure to bright light during specific time periods can advance or delay our circadian clock.
- Viewing bright light in the four hours after our temperature minimum causes a phase advance, making us wake up and go to sleep earlier.
- Viewing bright light in the four to six hours before our temperature minimum causes a phase delay, making us wake up and go to sleep later.
- The temperature minimum is a reference point, not a specific temperature reading.
- Viewing light before bed can delay the body's natural sleep-wake cycle, causing people to want to stay up later.
- Sleepiness, falling asleep during the day, is a sign of insomnia if it occurs outside of the body's temperature peak and lasts longer than 90 minutes.
- Knowing our temperature minimum is important for adjusting our circadian rhythm.
Temperature and Exercise
Temperature and exercise are key factors in shifting our circadian clock and combating jet lag. Here are the key points to consider:
- Exercising in the four hours after our temperature minimum can help us wake up earlier on subsequent nights, while exercising before this time can delay our circadian clock.
- To adjust to a new time zone, it is recommended to determine our temperature minimum and start getting up and exposing ourselves to bright light at a specific time, preferably two or three days before travel.
- Simply viewing sunlight upon arrival is not effective in shifting our circadian clock, so it's important to consider the direction of travel (east or west) and whether we want to advance or delay our circadian clock.
- Eating, viewing sunlight, and exercising in the four to six hours before our temperature minimum can help delay our circadian clock.
- Exercising in the four to six hours after our temperature minimum can advance our internal body clock by one to three hours per day, potentially shifting our entire clock within 24 to 36 hours.
- Keeping track of our temperature minimum both at home and in the new location is important.
- The circadian dead zone, from about 9:30 AM to six hours before our temperature minimum, does not affect our clock shifting, so activities during this time will not impact our internal clock.
- Eating on the local meal schedule is highly recommended for defeating jet lag, shift work, and sleeplessness.
Eating
Eating plays a crucial role in adjusting to new time zones and combating jet lag.
- Eat according to the local schedule for alertness
- Lack of appetite for breakfast indicates the liver's biological clock has not adjusted
- Force yourself to eat or skip the meal, but don't stick to your home meal schedule
- Eating at the wrong time can confuse the brain
- Temperature minimum is the key anchor point for shifting your internal clock
- Eating according to the local schedule is a simple and effective way to adjust to new time zones
- Similar considerations apply when traveling westward
Go West
Strategies to overcome jetlag and adjust to new time zones include:
- Understanding that it is easier to stay up late than to go to sleep early due to the autonomic nervous system
- Using caffeine, exercise, and sunlight to shift your sleep schedule
- Avoiding napping, as it can disrupt sleep patterns
- Using stimulants like caffeine to push through afternoon fatigue and adjust to the local schedule
- Considering the use of melatonin to induce sleepiness.
Pineal myths and realities
The pineal gland produces melatonin, a hormone that induces sleepiness and plays a role in timing the secretion of certain hormones important for puberty. However, claims about calcification of the pineal and its effects are not supported by evidence. Melatonin can inhibit the production of certain hormones, leading to infertility in seasonal breeders. Supplementing melatonin can be problematic due to high concentrations in commercial supplements. Instead of relying on melatonin, it is recommended to focus on behavioral factors such as light exposure, exercise, and temperature control to shift the circadian clock. The best solution for jetlag and sleeplessness is to use light, temperature, and exercise to shift the circadian clock before and after traveling.
The Heat-Cold Paradox
The heat-cold paradox refers to the effect of hot and cold showers on our body temperature and circadian rhythm. Taking a hot shower in the morning can lower body temperature and delay the increase in temperature, while taking a cold shower or ice bath can increase body temperature and advance the circadian clock. By manipulating the timing of hot and cold showers, along with other factors like meals and light exposure, individuals can adjust their circadian rhythm and have more flexibility in managing jetlag, shift work, and sleeplessness. Understanding the core mechanics of the system allows for personalized approaches rather than relying on specific protocols.
- Hot showers in the morning lower body temperature and delay temperature increase
- Cold showers or ice baths increase body temperature and advance the circadian clock
- Manipulating shower timing, meals, and light exposure can adjust circadian rhythm
- Personalized approaches are more effective than specific protocols
- The heat-cold paradox strategy helps defeat jetlag, shift work, and sleeplessness
- Being flexible with body rhythms and not attached to a specific protocol is important
- Shifting body rhythms as needed allows for easy adjustment to different time zones or schedules
- Stick to the home schedule for short trips of 48 hours or less.
Staying on track
Staying on track is crucial for defeating jetlag, shift work, and sleeplessness. Here are the key points to remember:
- When traveling, it's best to stick to your home schedule as much as possible.
- Your internal clock only shifts a few hours even with adjustments, so staying on your home schedule is effective.
- Travel fatigue may occur, but it doesn't disrupt your internal clock.
- If your travel duration is three days or less, it's recommended to stay on your home schedule.
- To regulate wake-up times, use a bright light pad or night shades to control sunlight exposure.
Nightshades
Nightshades: How to Defeat Jetlag, Shift Work, and Sleeplessness
- Use light and dark to regulate sleep schedules while traveling or working night shifts
- Get most of your light exposure during your normal wake-up time
- Avoid excessive light exposure before your temperature minimum
- Exercise consistently to reset your sleep schedule
- Create a dark environment at night
- Get bright light exposure during the day
Emergency resets
ICU psychosis is a phenomenon caused by exposure to artificial lights and sounds in the hospital environment, leading to altered circadian cycles, psychosis, and hallucinations. Access to natural light near a window can help regulate circadian rhythms.
Psychosis by light
- Light exposure can lead to psychotic symptoms in some individuals
- Jet lag and shift work can cause this effect even without pre-existing psychotic symptoms
- Shift work is becoming more common and can disrupt the body's natural sleep-wake cycle
Shift work
Shift work can have detrimental effects on health, including disrupting cortisol release, learning, and dopamine system. Staying consistent with the same shift for at least 14 days, including weekends, can help offset these negative effects. However, not everyone has control over their shift schedule. Shift workers, such as first responders, pilots, and night nurses, play essential roles in society.
- Light exposure and darkness are crucial in managing shift work and sleeplessness.
- Seek as much light as possible during the desired awake phase and as little light as possible during the desired sleep phase.
- Blue blockers can aid in falling asleep by dimming the screen.
- The brightness of light is more important than the color.
- It is not necessary to avoid light after waking up in the afternoon.
- Understanding one's temperature minimum is crucial in managing the effects of shift work on sleep and overall well-being.
The Temperature-Light Rule
The Temperature-Light Rule states that if your temperature is decreasing, you should avoid light, and if your temperature is increasing, you should seek light. This rule is important for individuals with different temperature rhythms, such as shift workers, who have a circadian cycle that is not aligned with the rise and setting of the sun. The key is to be aware of your internal temperature rhythm and adjust light exposure accordingly.
Up all night: watch the sunrise?
Watching the sunrise and sunset can help night shift workers wake up and defeat sleeplessness. However, watching the rising sun in the morning can make it harder for them to sleep the following night. It is suggested that night shift workers should watch the setting sun to wake up, but should wear sunglasses or avoid bright light before going to sleep. Additionally, the video discusses two patterns of requests from viewers: those who want every detail and those who want a concise and clear explanation.
Error correction is good
Error correction is important in learning and adjusting to sleep patterns. Key points include:
- Making small mistakes allows for adjustments and learning, while expecting perfection limits flexibility.
- Use the body's temperature minimum as a key landmark for shifting sleep patterns.
- Biological systems are forgiving and sleep debt is not as dire as portrayed.
- Avoid becoming neurotically attached to a strict sleep schedule and excessive worry about missed sleep.
NSDR protocols/implementation
The most profound aspect of the text is the discussion of NSDR protocols/implementation and their effectiveness in helping with falling asleep and staying asleep.
Key points:
- NSDR protocols, such as hypnosis and yoga nidra, teach the brain and nervous system how to turn off thoughts and go to sleep.
- These protocols can be beneficial for anxiety as well.
- NSDR protocols can be done in the middle of the night to help go back to sleep or first thing in the morning if feeling sleep-deprived.
- They activate the parasympathetic/calming arm of the autonomic nervous system.
- Research supports the effectiveness of NSDR protocols.
- Meditation is mentioned as another powerful protocol for sleep.
The frog skin in your eye (not a joke)
The relationship between light, skin color, and reproduction in animals is controlled by melatonin. Melanopsin, a pigment in the cells of the eye, converts light into electrical signals to regulate the circadian clock. This relationship between eye cells and skin pigment cells is also related to increased breeding during long days.
- Melatonin controls the relationship between light, skin color, and reproduction in animals.
- Melanopsin converts light into electrical signals to regulate the circadian clock.
- Eye cells and skin pigment cells are connected and influence breeding behavior during long days.
Why stress turns your hair white
- Stress can cause hair to turn gray or white due to an increase in nerve fibers that release adrenaline, activating peroxide groups in the hair follicle.
- The cells in our eyes are similar to skin cells in animals that can change color and shape, including metamorphosis.
Ovaries or testes?
- Hermaphroditic moles can change from having ovaries to testes and vice versa based on the density of each gender.
- These moles adjust the numbers of males and females to maintain a balance.
- Melatonin in babies is not cyclic in infants.
Babies and bright light
Babies have high concentrations of melatonin, which decreases as they grow. They have sensitive optics in their eyes and a natural aversion to bright lights. As children get older, melatonin and body temperature rhythms become more regular, but still follow ultradian rhythms.
To help a child sleep, establish a 24-hour schedule and adjust room temperature accordingly. Create a sleep-friendly environment by making the room slightly colder when the child is supposed to sleep and slightly warmer when they should be awake. Consider factors such as siblings, nursery environment, and sleeping alone in a room.
Polyphasic sleep
Polyphasic sleep involves sleeping in shorter, multiple increments throughout the day instead of one long period at night. This can be helpful for adjusting to the sleep cycles of a baby or for maximizing work productivity. Maintaining a calm state during periods of wakefulness can be beneficial for overall rest and recovery.
Key points:
- Polyphasic sleep is a challenging schedule to maintain, but it can be beneficial for resetting neurochemical levels.
- It may be helpful for parents to align their sleep with their baby's sleep cycles.
- As children grow older, it is important to avoid exposing them to bright light to protect their eyes.
- Instead of using melatonin, parents should focus on getting longer periods of sleep for their children.
Ultradian cycles in children
The most profound aspect of the topic of ultradian cycles in children is that aligning sleep with these 90-minute cycles can be more beneficial for both the parent and the child.
Key points:
- Ultradian cycles in children are natural rhythms that occur in their sleep-wake patterns throughout the day.
- These cycles typically last around 90 minutes and can influence energy levels and alertness.
- It is suggested that getting sleep in batches that align with these cycles is better than waking up in the middle of a cycle.
- Exposing children to natural sunlight in the morning and evening can help optimize these cycles.
- If natural sunlight is not available, artificial light can be used as a substitute.
- NSDR protocols can be used to stay calm and try to get sleep whenever possible, especially in chaotic situations or when taking care of a sick loved one.
Teens and puberty
During puberty, teenagers experience significant changes in their bodies, including the release of hormones and accelerated aging.
Key points:
- The circadian clock mechanisms in teens can be intact or disrupted, but it is important to prioritize the duration of their sleep.
- Morning and evening sunlight is ideal for teens, but some may sleep through the morning sunlight.
- The temperature minimum for teens may occur later in the morning, so it is better to allow them to adjust their own schedules.
- Some schools are starting classes later to accommodate the biological needs of adolescents.
Teens experience a shift in their sleep-wake cycle during puberty, leading to a delayed sleep phase. This is supported by research from Dr. Jamie Zeitzer.
Light before waking for better sleep
Turning on the lights in a room before waking up can improve sleep quality and increase total sleep time, according to studies conducted at Stanford University. The exposure to light before waking tricks the body into going to sleep earlier and results in about 45 minutes more of deep sleep. This effect is observed in both teenagers and adults. Even if the eyes are closed, light can still impact sleep. Shining a flashlight over closed eyelids before waking up can help teenagers sleep longer and have more deep sleep. This method can also be applied to adults using timers to turn on lights before waking up. These findings highlight the importance of light exposure in regulating sleep patterns.
- Turning on lights before waking improves sleep quality and increases total sleep time
- Exposure to light before waking tricks the body into going to sleep earlier
- Results in about 45 minutes more of deep sleep
- Effect observed in both teenagers and adults
- Light can impact sleep even with closed eyes
- Shining a flashlight over closed eyelids before waking helps teenagers sleep longer and have more deep sleep
- Method can be applied to adults using timers to turn on lights before waking up
- Importance of light exposure in regulating sleep patterns emphasized
Older people and cicadian rhythms
- Older people may experience disrupted circadian rhythms, leading to sleeplessness and difficulty falling asleep.
- Lifestyle factors and genetics can contribute to the variation in aging rates among individuals.
- It is important for older individuals to expose themselves to natural light, even if it is through windows, as well as engage in exercise.
- Being near a window and away from artificial light early in the day, and avoiding artificial light during the night, can have a significant impact.
- Melatonin may be a viable option for older individuals struggling with sleep, but it should be discussed with a physician.
- Establishing a regular schedule is also beneficial for older individuals.
- The key to adjusting sleep in circadian schedules for older people is to expose themselves to as much natural light as safely possible.
Sleepy Supplements
Sleepy Supplements: Improving Sleep Quality and Overcoming Sleep Issues
- Sleep supplements can be beneficial for improving sleep quality and addressing sleep issues such as jetlag, shift work, and sleeplessness.
- Prioritize behavioral protocols like natural light exposure, exercise, and hot baths before considering supplements.
- Non-prescription drug type supplements with high safety margins may be worth considering.
- Consult with a doctor before adding or removing any supplements from your health regimen.
- Visit examine.com for reliable information on supplements, including safety warnings and study details.
- Magnesium, specifically magnesium threonate, can improve sleep depth and reduce the time it takes to fall asleep.
- Theanine, found in energy drinks and coffee, activates pathways that aid in falling asleep and has a calming effect.
- Taking magnesium threonate and theanine before bedtime has been beneficial, but theanine may intensify dreams.
- Apigenin, derived from chamomile, can induce sleepiness by increasing GABA in the brain.
- Caution should be taken with apigenin as it can reduce the conversion of certain androgens to estrogens.
- 5-HTP and L-tryptophan can aid in the transition to sleep, but they may cause deep sleep and difficulty in falling back asleep.
Red Pills & Acupuncture
Acupuncture has been shown to stimulate anti-inflammatory compounds, with different acupuncture sites having different effects on inflammation. Additionally, the speaker shares their personal experience with red pills given by an acupuncturist, resulting in feeling well-rested after only four hours of sleep. The speaker is curious about the contents of these red pills and seeks information from anyone who knows about them.
Highlights
The most profound aspect of the text is the speaker's emphasis on understanding and utilizing one's temperature minimum to regulate sleep and wakeful cycles.
- Decreasing temperature can delay the body's internal clock and optimize productivity during focused work cycles.
- Mapping out one's temperature throughout the day and understanding the minimum and maximum temperature can help in implementing this strategy.
- The video criticizes the term "biohacking" and encourages understanding biological mechanisms and applying principles supported by peer-reviewed data.
- The next podcast episode will address questions from viewers and delve into topics such as dreaming, lucid dreaming, and consciousness.
Feedback and Support
The video discusses feedback and support for the podcast, encouraging viewers to subscribe, leave comments, and recommend the podcast. The speaker also mentions partnering with Thorne for high-quality supplements and provides a discount code. The video ends with gratitude for viewers' interest in science.