Find Your “Temperature Minimum” to Defeat Jet lag, Shift Work & Sleeplessness — Episode #4
Curated from: Huberman Lab
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Temperature Minimum
- A person’s temperature minimum refers to the lowest point in their 24-hour body temperature cycle, occurring ~90 minutes before average wake time. By shifting behaviors around your temperature minimum, you can advance or delay your circadian clock.
- Viewing bright light, exercising, and eating in the 4 hours after your temperature minimum will advance your clock. The opposite in the 4 hours before your minimum will delay your clock.
- Knowing your temperature minimum allows you to combat jet lag by pre-adjusting your schedule before travel and continuing to shift it at your destination.
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For Travelers
- Prepare in advance by shifting your clock 1-2 hours/day for a few days before travel in the direction you will be traveling. Continue shifting at your destination.
- Avoid the “circadian dead zone” by not viewing bright light during midday, when it won’t affect your clock.
- Eat meals on the local schedule to help reset your liver clock.
- Use temperature by taking hot showers to delay your clock, or cold showers to advance it.
- Supplements like magnesium or theanine may help, but get medical advice. Melatonin is not recommended for long-term use.
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For New Parents
- Sleep whenever you can, in whatever increments, and focus on regulating your nervous system using NSDR protocols during wake times.
- Map babies’ 90-minute ultradian rhythms and try to schedule sleep or formula around them. Waking during a cycle can make it hard to fall back asleep.
- Use light and dimness to encourage the baby's developing circadian clock. Keep days bright and nights dim when possible. Though a baby's eyes are sensitive, normal daylight is beneficial. Bright light when you want them alert, dim light for sleep.
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Considerations
- Though jet lag negatively impacts health over time, there is variability in severity between individuals based on genetics, age, and lifestyle. Strategies must be tailored for each person’s needs and abilities.
- Temperature shifts, meal times, and light exposure are more natural tools for managing your biology compared to supplements. Always consult a doctor before using supplements, especially for children or if on any medications.
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Find Your Temperature Minimum to Defeat Jet lag, Shift Work & Sleeplessness — Key Takeaways
- Know your temperature minimum and use it as an anchor for shifting your circadian clock.
- Get morning sunlight or bright light and avoid it before bed. Use it to advance your clock after your temperature minimum and delay it before.
- Manage jet lag by preparing before travel and continuing to shift your clock at your destination. Avoid the circadian dead zone.
- For new parents, sleep when you can and maintain your nervous system during wake times. Follow the baby's ultradian rhythms and use light/dark for their developing clock.
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CURATOR'S NOTE
The podcast discusses supplements and strategies for optimizing sleep. Dr. Huberman emphasize understanding biological mechanisms and circadian rhythms to develop flexible and customized approaches for individuals. Research on circadian clocks, ultradian rhythms, temperature minimums, and light exposure provides a scientific basis for recommendations on managing jet lag, parenting, aging, and health.
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