How to adjust back to home time zone after jet lag travel

To adjust back to your home time zone after experiencing jet lag, several strategies can be particularly effective, as discussed by Andrew Huberman on the Huberman Lab podcast:

1. Light Exposure: Getting bright light exposure in the morning can help reset your internal clock. This is crucial because light serves as a powerful signal (a zeitgeber) to your circadian rhythms, helping to adjust your sleep-wake cycle to the local time 1.

2. Exercise: Engaging in physical activity, especially in the hours following your temperature minimum (the time when your body temperature is at its lowest), can also help shift your circadian clock. Exercising soon after your temperature minimum can advance your clock to help you wake earlier in the coming days 2.

3. Meal Timing: Adhering to the local meal schedule upon return can assist in synchronizing your peripheral clocks, such as the one in your liver, with the local time. This can help avoid conflicts in the signals sent to your brain and aid in adjusting your overall biological rhythm 3.

   • 

     1

     Circadian Clock Insights

     00:32:22
   • 

     2

     Shift Your Circadian Clock

     00:36:26
   • 

     3

     Adjusting to Time Zones

     00:41:21

4. Temperature Minimum Awareness: Understanding and utilizing your body's temperature minimum is key. By timing light exposure and meals relative to this minimum, you can shift your circadian clock more effectively 3.

These strategies can help reduce the impact of jet lag and facilitate a smoother adjustment back to your home time zone.