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