In this podcast episode, the focus is on optimizing your circadian rhythms to tackle issues like jet lag, shift work, and sleep troubles. The key takeaway is to understand your "temperature minimum," which is when your body temperature hits its lowest point, usually about 90 to 120 minutes before you wake up. Exposing yourself to bright light in the four hours after this temperature minimum can help you wake up earlier, while bright light in the four to six hours before it can make you wake up later. By combining this knowledge with consistent sleep schedules and mindful light and dark exposure, you can better adjust to time zone changes and shift work. The episode also offers tips for managing sleep disruptions caused by newborns or elderly family members. While melatonin is mentioned, the main focus is on practical behavioral strategies for achieving more sustainable sleep regulation.
