Andrew Huberman· PhD
It starts with timing your light exposure correctly and knowing your temperature minimum — which is a time not a temperature, so you don’t need any technology to do this.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
It starts with timing your light exposure correctly and knowing your temperature minimum — which is a time not a temperature, so you don’t need any technology to do this.
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Knowing your temperature minimum is easy, requires no equipment and will allow you to shift your circadian clock much faster when you travel.
Avoid light in the four to six hours before your temperature minimum or else you're going to delay your clock unless you're traveling and that's what you want to do.
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.
We should probably put that out as a newsletter too, where it's a little chart, where it says I currently wake up at 8:00 AM, and then which means my, and then it'll say subtract two hours. My temperature minimum is 6:00 AM. And I want to travel to whatever it is. I don't know. Sydney, Australia on this date from this city. And then we know the time change. And then I can tell you exactly what to do for a couple of days.
I would say the best thing to do is to know your temperature minimum, and I'll try and keep this pretty simple.
But my suggestion would be to, something back there like some animal or something likes that answer so much. It would be to just try and get a little bit of light exposure a couple hours before your normal wake up time. Then go back to sleep in the two days before you head off to New York City.
Avoid light in the four to six hours before your temperature minimum, or else, you're going to delay your clock, unless you're traveling, and that's what you want to do. OK?
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.
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