Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness
Main Takeaways
Simple protocols can offset negative effects of shift work, baby sleep patterns, and jet lag.
To maintain a healthy sleep-wake cycle, get as much light into your eyes during the day and as little light during the night as possible. Avoid overly bright lights that can damage your eyes.
Get at least 100,000 Lux of sunlight before 9 or 10 AM to set your clock and avoid bright lights between 10-11 PM and 4 AM. Afternoon light can improve eye sensitivity for better screen time at night.
Exposing yourself to bright light in the morning and avoiding screens and bathroom breaks at night can help shift your circadian clock and lessen the harmful effects of jet lag. Individual variability is crucial.
Exercise and regular routines can mitigate the effects of jet lag. By knowing your temperature minimum, you can shift your circadian clock and ease the effects of jet lag.
Melatonin supplements can cause negative effects if overconsumed, so consult with a healthcare professional before taking them to ensure safety.
To adjust our body clock when traveling, focus on controllable factors such as light, exercise, and temperature. Identify your temperature minimum and peak, and use hot and cold showers or baths accordingly.
Establish a 24-hour routine with slightly cooler temperatures for sleep and warmer for waking. Babies need shorter phases of light and darkness, and stress can cause gray or white hair due to adrenaline release.
Consistent sleep schedules and exposure to morning and evening sunlight can anchor the body's natural sleep clock and improve sleep quality.
Magnesium threonate is the best form of magnesium for brain health, while other forms target muscles or have laxative effects. The Huberman Lab podcast offers science-based tools for improving emotions, physical functions, and sense of control.
