How to overcome jet lag

Here are some effective strategies to help overcome jet lag, as discussed by Andrew Huberman:

1. Understand Your Circadian Clock: Knowing your temperature minimum, the point of your lowest body temperature, can be crucial for adjusting your internal clock. Light exposure, exercise, and meal timing around the temperature minimum can help advance or delay your circadian rhythm 1.

2. Use Light to Adjust: Light is a powerful tool for shifting your circadian clock. Exposing yourself to bright light a few hours before your normal wake time can help reset your biological clock. This strategy can be used a couple of days before traveling 2.

3. Strategic Exercise and Meals: Engaging in exercise and eating meals based on the local schedule at your destination can aid in adjusting your sleep cycle. These activities should align with the post-temperature minimum window to help your body adapt more quickly 3 1.

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     1

     Shift Your Circadian Clock

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     2

     Circadian Clock Insights

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     3

     Jet Lag Solutions

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4. Avoid Long Naps: While it might be tempting to nap after a long flight, it’s advised against as it can disrupt your sleep cycle further 3.

5. Caffeine and Stimulants: Using moderate amounts of caffeine can help you stay awake if you land and are exhausted, helping you adjust to the new local time 3.

6. Plan Ahead: If possible, begin adjusting your schedule a few days before traveling. This means aligning your sleep, wake, and meal times closer to the time zone you'll be entering 2.

By following these strategies, you can reduce the impact of jet lag and adjust more quickly to your new time zone.