In this episode 25 protocols
▶ 2:54 Morning Bright Light Exposure Behaviors “Well, a good number to shoot for, as a rule of thumb, is to try and get exposure to at least 100,000 lux before 9:00 AM, 10:00 AM, maybe, but before 9:00 AM, assuming you're waking up sometime between 5:00 and 8:00 AM.” ▷ 3:46 Artificial Light When Sunlight Is Unavailable Tools “Now, if you can't do that because you live in an area of the world where it's just not bright enough, some people have sent me pictures from Northern England, it's just not bright enough in winter, then sure, you can resort to using artificial lights in order to get enough photons.” ▷ 4:18 Evening Sunlight Exposure Behaviors “Then I've recommended, based on scientific literature, that you look at sunlight sometime around the time when the sun is setting. And the reason for that, of course, is because it adjusts down the sensitivity of your eyes.” ▷ 4:46 Avoid Bright Light Late at Night Behaviors “And that's why you want to, as much as you safely can, avoid bright light and even not so bright light between the hours of 10:00 or 11:00 PM and 4:00 AM.” ▷ 9:34 Determine Your Temperature Minimum Behaviors “What I want to talk about is perhaps, one of the most important things to know about your body and brain, which is called your temperature minimum. Your temperature minimum is the point in every 24-hour cycle when your temperature is lowest.” ▷ 12:54 Pre-Travel Early Wake Time Adjustment Behaviors “And I would want to start getting up at about 5:30 AM and getting some bright light exposure, presumably, from artificial sources because the sunlight isn't going to be out at that time, maybe even exercising as well, maybe even eating a meal at that time.” ▷ 14:10 Use Light Before Temperature Minimum to Delay Clock Behaviors “Remember, viewing light, exercise, and eating in the four to six hours before your temperature minimum will delay your clock.” ▷ 14:10 Exercise Before Temperature Minimum to Delay Clock Behaviors “Remember, viewing light, exercise, and eating in the four to six hours before your temperature minimum will delay your clock.” ▷ 14:17 Use Light After Temperature Minimum to Advance Clock Behaviors “Eating, viewing sunlight, and exercising, you don't have to do all three, but some combination of those, in the four to six hours after your temperature minimum, will advance your clock.” ▷ 14:17 Exercise After Temperature Minimum to Advance Clock Behaviors “Eating, viewing sunlight, and exercising, you don't have to do all three, but some combination of those, in the four to six hours after your temperature minimum, will advance your clock.” ▷ 14:17 Meal Timing for Jet Lag Adjustment Diet “Eating, viewing sunlight, and exercising, you don't have to do all three, but some combination of those, in the four to six hours after your temperature minimum, will advance your clock.” ▷ 15:07 Eat on the Local Meal Schedule When Traveling Behaviors “This brings me to the other thing that's highly recommended, and I've mentioned this before, but you want to eat on the local meal schedule. If it's in your practice to fast, fast.” ▷ 16:00 Caffeine Supplements “That's where the use of things like caffeine, exercise, and sunlight can shift you.” ▷ 16:22 Avoid Naps During Jet Lag Adjustment Behaviors “The worst thing you can do is take a nap that was intended to last 20 minutes or an hour. I do this routinely.” ▷ 16:37 Caffeine From Coffee or Tea for Travel Alertness Diet “So provided, it's not excessive amounts, stimulants like caffeine in coffee or tea can really help you push past that afternoon barrier and get you to sleep more like on the local schedule and eating on the local schedule as well.” ▷ 18:47 Melatonin Supplements “So if you want to take melatonin in the afternoon in order to fall asleep, or in the evening, be my guest. That's up to you.” ▷ 18:57 Use Light and Exercise to Shift Clock Instead of Melatonin Behaviors “But for many people, melatonin is not going to be the best solution. The best solution is going to be to use light, and temperature, and exercise on either side of the temperature minimum to shift your clock, both before your trip and when you land in your new location, and your clock starts to shift.” ▷ 18:57 Use Temperature Manipulation to Shift Clock Behaviors “But for many people, melatonin is not going to be the best solution. The best solution is going to be to use light, and temperature, and exercise on either side of the temperature minimum to shift your clock, both before your trip and when you land in your new location, and your clock starts to shift.” ▷ 19:42 Ice Bath Tools “And if you were to get into a cold shower or an ice bath, if you have access to one, afterward, there's going to be a thermogenic effect of your body, increasing temperature.” ▷ 20:34 Stay on Home Schedule for Trips 3 Days or Less Behaviors “The transit time is also important, but I would say, if it's three days or less, stay on your home schedule as much as you can.” ▷ 21:16 Keep the Same Shift-Work Schedule for 14 Days Behaviors “If there's one rule of thumb for shift work, it's that if at all possible, you want to stay on the same schedule for at least 14 days, including weekends.” ▷ 22:14 Maximize Light During Wake Phase Behaviors “So using light as a correlate of alertness and using darkness as a correlate of sleepiness, what this means is, see as much light as you safely can during the phase of your day when you want to be awake.” ▷ 24:23 NSDR Behaviors “But this is where the non-sleep deep rest protocols surface again, and can potentially be very beneficial for people to be able to recover, not necessarily, sleep, but for them to maintain a certain amount of autonomic regulation.” ▷ 24:51 Use Behavioral Sleep Protocols Instead of Medication When Possible Behaviors “You need to teach your brain and your nervous system how to turn off your thoughts and go to sleep. And ideally, you do that without medication, unless there's a real need.” ▷ 25:22 Get Sleep Whenever You Can Behaviors “Try and get sleep whenever you can, but also try to get morning sunlight and evening sunlight in your eyes if you can.”