Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

Introduction to Huberman Lab Essentials (0s)

• Huberman Lab Essentials is a series that revisits past episodes to provide the most potent and actionable science-based tools for mental health, physical health, and performance (0s).
• Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine (11s).
• The current episode focuses on jet lag, shift work, and sleeplessness, discussing science-backed protocols and tools to combat their negative effects (17s).
• The discussed protocols aim to support individuals in offsetting the negative effects of shift work, making life easier for new parents and their newborn children, as well as improving sleep quality for anyone (30s).
• The episode's goal is to provide tools for better sleep, improved wakefulness, and overall well-being (39s).

Understanding Circadian Rhythms (45s)

• The circadian rhythm is a 24-hour rhythm that affects various bodily functions, including feelings of wakefulness and sleepiness, with the most prominent rhythm being the sleep-wake cycle (45s).
• The sleep-wake cycle is also influenced by body temperature, with sleepiness occurring when temperature is falling and wakefulness when temperature is increasing (1m5s).
• The suprachiasmatic nucleus, a group of neurons located above the roof of the mouth, acts as the body's internal clock and generates a 24-hour rhythm (1m16s).
• The internal clock is entrained to the external light-dark cycle, which is also 24 hours, due to the Earth's rotation (1m25s).
• The body's cells, organs, wakefulness, temperature, metabolism, immune system, and mood are all influenced by the circadian rhythm and are typically synchronized with the external light-dark cycle (1m37s).
• Ideally, the body's internal clock should be matched to the external light-dark cycle, with exposure to sunlight in the morning and evening, and complete darkness at night (1m52s).
• However, this synchronization is often disrupted by artificial lights and the demands of modern life, causing the body's internal clock to become desynchronized with the external light-dark cycle (2m13s).

Optimizing Light Exposure for Better Sleep (2m26s)

• The perfect day from a circadian sleep-wakefulness standpoint involves getting as much light, ideally sunlight, into the eyes during the period of each 24-hour cycle when awake and alert, and as little light when asleep or drowsy (2m31s).
• A good rule of thumb is to try and get exposure to at least 100,000 lux before 9:00 AM, assuming waking up between 5:00 and 8:00 AM (2m58s).
• The mechanism of circadian clock setting involves neurons in the eye that send electrical signals to the clock, and this system sums photons, making it a slow process (3m12s).
• To achieve the target of 100,000 lux, going outside, even on a cloudy day, can be beneficial, as it can provide 7,000 to 10,000 lux (3m32s).
• If it's not possible to get enough natural light, artificial lights can be used to get enough photons, but sunlight has special qualities that make it a better stimulus (3m57s).
• Looking at sunlight around the time of sunset is recommended, as it adjusts down the sensitivity of the eyes (4m18s).
• It's essential to avoid bright light and even not-so-bright light between 10:00 or 11:00 PM and 4:00 AM, as it takes very little photon energy to reset and shift the circadian clock after 8:00 PM (4m49s).

Tools: Combating Jet Lag (4m56s)

• Shifting clocks is crucial for individuals experiencing jet lag, as it helps them adjust to the new local schedule using factors such as light, temperature, exercise, and food (4m56s).
• A key aspect of managing jet lag can be determined without relying on technology or devices, making it accessible for anyone traveling for work or pleasure, or experiencing jet lag in general (5m12s).
• Jet lag is not exclusive to travelers, as it can also be caused by irregular daily habits, such as checking phones at night, waking up at different times, or having an inconsistent exercise routine (5m29s).
• Simple strategies can be employed to combat jet lag, and understanding what jet lag is, is the first step in addressing the issue (5m50s).

The Science of Jet Lag & Longevity (5m51s)

• Research has shown that jet lag can shorten one's life, with traveling eastward having a more significant impact on longevity than traveling westward (6m17s).
• The effects of jet lag on longevity are attributed to the autonomic nervous system, which regulates wakefulness and sleepiness, and is more capable of activating and staying alert than shutting down and going to sleep on demand (6m41s).
• Traveling east is more challenging because it requires going to bed earlier, which is harder for the body to adjust to, whereas traveling west allows for staying up later, which is easier to adapt to (7m11s).
• This asymmetry in the autonomic nervous system is likely rooted in evolutionary adaptation, where the body can quickly respond to threats or needs by releasing adrenaline and epinephrine to stay awake, but has a harder time slowing down and falling asleep deliberately (7m30s).
• Jet lag has two elements: travel fatigue and time zone jet lag, with time zone jet lag being the inability of local sunlight and darkness to match one's internal rhythm (8m24s).
• Some people are more susceptible to jet lag than others, and most people experience worse jet lag as they get older due to disrupted melatonin release patterns (8m52s).
• Melatonin release patterns are stable and flat in children, become cyclic during puberty, and get more disrupted with age, making older individuals more vulnerable to schedule changes and jet lag (9m2s).
• The body's internal rhythm can be changed, and making this process as easy and simple as possible is crucial (9m23s).

Temperature Minimum: Key to Circadian Adjustment (9m32s)

• The body's temperature minimum is the point in every 24-hour cycle when the body temperature is lowest, and it tends to fall 90 minutes to 2 hours before the average waking time (9m50s).
• Temperature is the signal that synchronizes the body's cells and tissues to be on the same schedule, and it is the effector that pushes all cells and tissues to follow one pattern (10m7s).
• Exposing the eyes to bright light in the four hours after the temperature minimum will shift the circadian clock to make a person tend to get up earlier and go to sleep earlier in the subsequent days, known as a phase advance (10m45s).
• Viewing bright light in the four to six hours before the temperature minimum will tend to phase delay the clock, making a person tend to wake up later and go to sleep later (11m11s).
• The temperature minimum is a reference point, not a temperature reading, and knowing the time of the body temperature minimum is lowest is crucial for understanding how to shift the circadian clock (12m5s).
• To shift the temperature minimum according to travel needs, a person can start getting up earlier and getting bright light exposure, exercising, and eating a meal at that time, two or three days before travel (12m54s).
• Simply viewing sunlight when landing in a new time zone may not be enough to shift the circadian clock, especially with large time differences, as it may correspond to the circadian dead zone (13m38s).
• Traveling across time zones can be challenging due to the body's natural circadian rhythm, and it's essential to consider the direction of travel, whether east or west, to adjust the body's clock accordingly (13m41s).
• Viewing light, exercise, and eating in the four to six hours before the temperature minimum will delay the clock, while doing these activities in the four to six hours after the temperature minimum will advance the clock (14m10s).
• This mechanism can shift the clock by one to three hours per day, allowing for a significant adjustment in a short period, such as traveling to Europe and adjusting to the local time within 24 to 36 hours (14m31s).
• Eating on the local meal schedule is highly recommended, even if it means adjusting fasting habits, to help the body adjust to the new time zone (15m12s).
• When traveling westward, the challenge is often staying up late enough, but using caffeine, exercise, and sunlight can help shift the clock and delay sleep (16m0s).
• Viewing sunlight or artificial light after the temperature peak can help delay the clock and allow for a later bedtime (16m6s).
• Taking long naps can disrupt the body's ability to adjust to the new time zone, and it's recommended to avoid napping or keep naps short (16m22s).
• Stimulants like caffeine can help push past the afternoon barrier and adjust to the local sleep schedule, but should be consumed in moderation (16m38s).

Melatonin: Uses & Misconceptions (16m50s)

• Melatonin is a hormone released from the pineal gland that induces sleepiness and plays a role in timing the secretion of certain hormones during development, particularly those related to puberty (16m50s).
• Melatonin indirectly affects the onset of puberty by inhibiting gonadotropin-releasing hormone (GnRH), which stimulates the release of luteinizing hormone (LH) and subsequently estrogen and testosterone (17m15s).
• Melatonin is often used to induce sleepiness when traveling to a new location, but it does not help with staying asleep (17m57s).
• Melatonin has been touted as a way to shift the circadian clock, but it may not be the best solution for everyone, and behavioral methods like exposure to light, exercise, and temperature control may be more effective and safer (18m10s).
• Taking melatonin in the afternoon or evening can help with falling asleep, but it's essential to consult with a doctor or someone who understands circadian and sleep biology (18m45s).
• For many people, using light, temperature, and exercise to shift their circadian clock may be a more effective solution than taking melatonin (19m0s).
• Understanding the core mechanics of the body's systems can provide flexibility and confidence in being able to shift body rhythms and adjust to changes (20m1s).
• When taking short trips of 48 hours or less, it's recommended to stay on the home schedule, and for trips of three days or less, staying on the home schedule as much as possible can help minimize disruptions (20m34s).

Shift Work: Managing Irregular Schedules (20m50s)

• Shift work is a form of jet lag that doesn't require traveling, and it's becoming increasingly common as people work irregular schedules, including at night and sleeping during the day (20m50s).
• The key to managing shift work is to stay on the same schedule for at least 14 days, including weekends, to maintain consistency (21m18s).
• Non-shift workers can also benefit from this rule by avoiding sleeping in on weekends to maintain a consistent sleep schedule (21m27s).
• Consistency is the most important aspect of managing shift work, and it's crucial to establish a routine that works for the individual's specific schedule (21m38s).
• When working a shift that requires being alert at night, it's essential to expose oneself to as much light as possible and safely during that time to help regulate alertness (22m2s).
• Using light as a correlate of alertness and darkness as a correlate of sleepiness can help shift workers manage their sleep-wake cycle (22m14s).
• After a night shift, it's essential to determine whether the body temperature is increasing or decreasing to decide whether to expose oneself to light or avoid it (22m44s).
• A simple rule to follow is to avoid light when body temperature is decreasing and get light when it's increasing (22m53s).

Sleep Strategies for Different Age Groups (23m6s)

• Babies are not born with a typical sleep-wake cycle, and their melatonin levels are constant and high due to their small size, with concentrations decreasing as they grow (23m26s).
• To manage sleep while caring for a baby, it's essential to maintain the autonomic nervous system in a state of calmness, even when sleep-deprived, and non-sleep deep rest (NSDR) protocols can be beneficial for recovery and autonomic regulation (24m4s).
• Teaching the brain and nervous system to turn off thoughts and go to sleep without medication is crucial, and this can be achieved through behavioral protocols that use the body to shift the mind (24m57s).
• Similar sleep challenges can arise when taking care of a very sick loved one, and using NSDR protocols to stay calm can be helpful in these situations (25m5s).
• Whenever possible, try to get sleep, and also expose yourself to morning and evening sunlight, or use artificial light if natural light is not available (25m20s).

Conclusion & Key Takeaways (25m31s)

• It is essential to figure out your temperature minimum to access the desired sleep and wakeful cycles (25m35s).
• Exploring Non-Sleep Deep Rest (NSDR) can provide access to various mechanisms about sleep and wakefulness (25m44s).
• Developing an intuition and understanding of how sleep and wakefulness systems work can be achieved by drilling deeper into these mechanisms and recognizing recurring themes (25m51s).
• Knowing your temperature minimum and understanding the importance of light in the early part of the day can help regulate sleep and wakefulness (26m5s).
• Light, whether from screens or sunlight, is valuable when you want to be awake, but sunlight is better; however, it's essential to avoid light in the four to six hours before your temperature minimum to prevent delaying your clock (26m7s).
• Temperature can be used to shift your clock, with increased temperature helping to shift the clock and decreased temperature helping to delay it (26m25s).