What are the top tips for jetlag

Here are some top tips to alleviate jet lag, as discussed by Andrew Huberman during a Q&A session:

1. Identify Your Natural Wake-Up Time:

   • Determine the time you usually wake up without an alarm. This can help you adjust your sleep schedule more effectively.

2. Adjust Your Schedule:

   • Upon arriving at your new destination, try to align your sleeping and waking times with the local schedule. This can help your body adapt more quickly to the new time zone.

3. Sleep Hygiene:

   • Maintain good sleep practices before travel, including avoiding screens and bright lights close to bedtime.

4. Gradual Shift:

   • If possible, gradually shift your sleep schedule a few days before traveling by going to bed and waking up an hour earlier or later, depending on the direction of your travel.

5. Stay Hydrated:

   • Drink plenty of water before, during, and after your flight to help reduce the symptoms of jet lag.

6. Limit Caffeine and Alcohol:

   • Avoid excessive caffeine and alcohol consumption as they can disrupt your sleep and exacerbate jet lag symptoms.

7. Natural Light Exposure:

   • Seek natural light exposure in the morning after arrival to help reset your circadian rhythm.

8. Consider Melatonin:

   • Some people find that taking melatonin supplements can help manage their sleep schedule after arriving in a new time zone.

These strategies can help you adapt better to new time zones and mitigate the symptoms associated with jet lag 1.