How to cure jet lag

To effectively manage and mitigate jet lag, Andrew Huberman from the Huberman Lab suggests several strategies:

1. Light Exposure: Use natural or artificial light strategically to shift your circadian clock. For instance, exposure to sunlight or bright light in the morning can help you wake up earlier, while light exposure in the evening can delay sleep onset to adjust to new time zones 1 2.

2. Exercise: Engaging in physical activity after your body's temperature minimum can help advance your circadian clock, allowing you to adapt to an earlier schedule. Conversely, exercising before this low point can delay your clock 3.

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     Circadian Clock Insights

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     Jet Lag Solutions

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     Shift Your Circadian Clock

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     Jet Lag Solutions

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     Jet Lag Strategies

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     Jet Lag Insights

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3. Caffeine and Meals: Consuming caffeine and aligning your meals with the local time of your destination can assist in adjusting your internal clock. However, be cautious with these methods to avoid disrupting your sleep further 4.

4. Avoid Naps: Long naps, especially after arriving at your destination, can confuse your body's perception of day and night, making it harder to adjust. Try to stay awake and active 5.

5. Regular Routine: Maintaining a regular schedule for waking, sleeping, and exercising can ease the transition when traveling across time zones. This consistency is particularly important for older adults, who are more susceptible to jet lag 6 3.

By understanding and manipulating these factors, travelers can minimize the effects of jet lag and adjust more quickly to new time zones 7.