In this episode 54 protocols
▶ 9:56 Overhead Artificial Lights in Early Morning Tools “However, if you get up in the morning and it's still dark out and you want to be awake, you would be wise to turn on artificial lights, in particular overhead lights.” ▷ 10:59 Morning Bright Light Exposure Behaviors “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 a.m., 10 a.m. maybe, but before 9 a.m. ... So get 100,000 Lux.” ▷ 15:05 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.” ▷ 15:37 Avoid Bright Light 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, so 10 or 11 p.m. and 4 a.m.” ▷ 16:58 Camping-Like Light Schedule Behaviors “Two days of waking up with the sun and avoiding light at night ... reset the melatonin and cortisol rhythms for these people that had otherwise drifted quite far from their natural rhythms.” ▷ 17:15 Eat at Consistent Times Behaviors “There are other things that you can do to shift your clock and to reinforce your clock, like exercising more or less the same time, eating more or less the same time, et cetera.” ▷ 17:15 Exercise at Consistent Times Behaviors “There are other things that you can do to shift your clock and to reinforce your clock, like exercising more or less the same time.” ▷ 29:44 Track Temperature Minimum Behaviors “Your temperature minimum tends to fall 90 minutes to two hours before your average waking time. ... The temperature minimum can be determined by taking the last three to five wake up times.” ▷ 33:07 Use Light Relative to Temperature Minimum to Shift Circadian Phase Behaviors “If you expose your eyes to bright light in the four hours ... after your temperature minimum, your circadian clock will shift so that you will tend to get up earlier and go to sleep earlier in the subsequent days.” ▷ 36:34 Use Exercise Relative to Temperature Minimum to Shift Circadian Phase Behaviors “You can also shift your clock by engaging in exercise in the four hours after your temperature minimum to wake up earlier on subsequent nights.” ▷ 37:25 Pre-Travel Early Light Exposure Behaviors “I would want to start getting up at about 5.30 a.m. and getting some bright light exposure ... You would want to start doing that two or three days before travel.” ▷ 37:25 Pre-Travel Early Meal Timing Diet “I would want to start getting up at about 5.30 a.m. and getting some bright light exposure ... maybe even eating a meal at that time, if that's in your practice. You would want to start doing that two or three days before travel.” ▷ 37:25 Pre-Travel Early Exercise Behaviors “I would want to start getting up at about 5.30 a.m. and getting some bright light exposure ... maybe even exercising as well ... You would want to start doing that two or three days before travel.” ▷ 41:17 Eat on the Local Meal Schedule While Traveling Diet “You want to eat on the local meal schedule. If it's in your practice to fast, fast, that's fine. But when you eat on the local meal schedule, when you eat, you want to eat within the local schedule for alertness.” ▷ 43:12 Use Exercise to Stay Awake After Westward Travel Behaviors “That's where the use of things like caffeine, exercise, and sunlight can shift you, right?” ▷ 43:17 Use Sunlight to Stay Awake After Westward Travel Behaviors “If it's after your temperature peak, then viewing sunlight around you, around 6 p.m. or 8 p.m. ... will help shift you later, right? It's going to delay your clock and you're going to be able to stay up later.” ▷ 43:38 Avoid Naps After Westward Travel Behaviors “The worst thing you can do is take a nap that was intended to last 20 minutes or an hour ... You really want to avoid doing that.” ▷ 43:50 Use Caffeine to Stay Awake After Westward Travel Diet “So provided it's not excessive amounts, stimulants, like caffeine and coffee or tea can really help you push past that afternoon barrier and get you to sleep more like on the local schedule.” ▷ 49:26 Melatonin Supplements “Melatonin is used widely for inducing sleepiness when you want to fall asleep in the new location that you've arrived ... It does not help you stay asleep. ... In the elderly, that's when melatonin might be a viable option.” ▷ 51:05 Hot Shower Behaviors “You could take a hot shower and then that will have a cooling effect after the hot shower. ... If I were to get into a hot shower, that would then lower my body temperature when I got out ... and therefore my clock would very likely get phase delayed.” ▷ 52:14 Deliberate Cold Exposure Behaviors “If I got into a cold shower ... that's going to then have a rebound increase in body temperature and is going to phase advance my clock.” ▷ 53:39 Stay on Home Schedule for Short Trips Behaviors “If your trip is 48 hours or less, stay on your home schedule. ... the best thing to do would be to stay on your home schedule.” ▷ 54:49 Light Pad Tools “That's when traveling with some sort of bright light, like the light pad that I have down there that I showed earlier ... you can use that in your hotel room to wake up when you like.” ▷ 55:17 Sleep Mask Tools “Some people will use nightshades ... the eye covers to keep light out, those can be very useful on planes and in hotels and so on.” ▷ 58:19 Keep the Same Shift Schedule for at Least 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.” ▷ 58:37 Do Not Sleep In on Sunday Behaviors “So sleeping in on Sunday is not a good idea.” ▷ 1:00:27 Maximize Light During Work Phase Behaviors “Ideally you want to view as much light as possible and as safely possible when you need to be alert.” ▷ 1:00:55 Minimize Light During Sleep Phase Behaviors “And see as little light as safely possible and it allows you to function during the time when you want to be asleep.” ▷ 1:01:14 Reduce Screen Light Before Post-Shift Sleep Behaviors “If you need that in order to fall asleep, that would be a case where something like dimming the screen plus blue blockers, if that's in your practice, or you want to do that would be helpful and then going to sleep.” ▷ 1:01:14 Blue-Light Blocking Glasses Tools “If you need that in order to fall asleep, that would be a case where something like dimming the screen plus blue blockers, if that's in your practice, or you want to do that would be helpful.” ▷ 1:05:08 Watch the Sunset to Wake Up for Night Shift Behaviors “If in the evening the sun is setting and they're looking at that setting, that is the morning sun for that person and it will wake them up for their night shift.” ▷ 1:06:03 Sunglasses Tools “You would say that person should watch the setting sun to help them wake up ... But you probably have sunglasses on or avoid viewing bright light before they go to sleep.” ▷ 1:08:25 NSDR Behaviors “because these tools work, what I called NSDR, non-sleep depressed.” ▷ 1:10:09 Meditation Behaviors “Meditation would be another example. Meditation of certain kinds of meditation involve focus and alertness. Those are slightly different than meditations that involve lack of focus and attention to say internal states.” ▷ 1:19:54 Avoid Very Bright Light for Babies Behaviors “So you really want to avoid trying to use sunlight or really bright light in the same way that you would for an adult on a young baby or child.” ▷ 1:20:42 Use Shortened Light and Dark Phases for Babies Behaviors “So what to do if a child isn't sleeping? You can use phases of darkness and phases of light, but they're going to have to be shortened in order to try and encourage sleep when you want the child to sleep.” ▷ 1:21:17 Use Slight Temperature Differences for Baby Sleep and Wake Periods Behaviors “There are a couple of things that seem to help, which is getting the overall environment into a 24-hour schedule. So having the room slightly colder ... when you would like them to be asleep.” ▷ 1:23:30 Capture Sleep Whenever Possible as a Parent Behaviors “If you can capture sleep, capture sleep.” ▷ 1:23:33 Polyphasic Sleep in 45-Minute Increments Behaviors “If you can sleep in 45 minutes, then you're going to be able to sleep and save labor.” ▷ 1:24:07 Use NSDR While the Baby Sleeps if You Cannot Sleep Behaviors “The data on non-sleep deep rest type protocols does show that at least from a neurochemical level ... those things tend to reset themselves pretty well if you can access these deep rest states. So that means not being alert throughout the entire time that the baby is sleeping, trying to sort of mirror the baby's sleep cycle.” ▷ 1:25:42 Aim for Sleep Batches Aligned to 90-Minute Cycles for Children Behaviors “Trying to get batches of sleep, even if they're fractured throughout the 24 hour cycle that are matched more to these 90 minute cycles ... that's going to be better than waking up in the middle of an ultradian cycle.” ▷ 1:26:46 Morning Bright Light Exposure for Sleep-Deprived Parents or Caregivers Behaviors “That's especially, at those times, it's going to be especially important for the parent to get morning and evening sunlight because your circadian clock is going into a tailspin and it basically wants to anchor to something.” ▷ 1:28:26 Prioritize Total Sleep Duration for Adolescents and Teens Behaviors “Prioritize the duration of sleep for adolescents and teens.” ▷ 1:29:46 Turn On Lights in Teen's Room Before Wake Time Behaviors “There are data from Dr. Jamie Zeitzer, Department of Psychiatry and Behavioral Sciences, and others at Stanford showing that turning on the lights in the room of a teen before they wake up, helps them get more sleep the subsequent night.” ▷ 1:30:55 Light Timer Tools “Adults can do this too, if you can persuade someone, or put your lights on a timer for lights to go on before you wake up, that's really going to help you wake up earlier.” ▷ 1:32:03 Get As Much Natural Light As Possible in Older Age Behaviors “I think that the most prominent results from sleep and circadian rhythms in the elderly are they need to get as much natural light, even if it's through windows.” ▷ 1:32:37 Avoid Artificial Lights During the Night Phase for Elderly Behaviors “Getting people near that window and away from artificial light early in the day and away from artificial lights during the night phase can have a tremendous effect.” ▷ 1:32:37 Avoid Artificial Light Early in the Day for Elderly Behaviors “Getting people near that window and away from artificial light early in the day ... can have a tremendous effect.” ▷ 1:33:31 Regular Schedule for Elderly Behaviors “I should just also mention that regular schedule for folks that are elderly ... those are going to be the really, the key levers for adjusting sleep and circadian schedules.” ▷ 1:36:59 Magnesium Threonate Supplements “I've talked a bunch of times about magnesium threonate ... which seems to be the more bioavailable form of magnesium ... I'm talking about taking magnesium and theanine 30 to 60 minutes before bedtime, not during the day.” ▷ 1:39:08 L-Theanine Supplements “Theanine, 100 milligrams to 300 milligrams, has a calming effect. ... I'm talking about taking magnesium and theanine 30 to 60 minutes before bedtime with or without food for me has made a difference.” ▷ 1:40:04 Apigenin Supplements “And then I've talked about a compound ... apigenin ... which acts as a little bit of a hypnotic ... basically makes you feel a little sleepy. ... Apigenin is highly concentrated. Chamomile also has anti-estrogenic effects.” ▷ 1:41:11 5-HTP Supplements “Few other things that can help the transition to sleep are things like 5-HTP ... I've talked about why I'm not a fan of those. For me, they tend to throw me into deep sleep and then I wake up and I can't fall back asleep.” ▷ 1:41:11 L-Tryptophan Supplements “Few other things that can help the transition to sleep are things like 5-HTP, L-tryptophan ... I've talked about why I'm not a fan of those.”