Should I shift my sleep time earlier or later?

When adjusting for travel to Tokyo from Vancouver, you will be traveling westward. According to Andrew Huberman, the recommendation for westward travel is generally to delay your sleep schedule. Here's what you can consider doing:

1. Shift Your Sleep Schedule Later: Start adjusting your sleep time to be later each night by 30-60 minutes a few days before your departure.

2. Light Exposure:

   • Try to get bright light exposure during the early part of the afternoon in your current location's time zone, which will help you adapt to a later sleep schedule.

3. Exercise: Engage in exercise in the late afternoon or early evening to aid in delaying your biological clock.

By shifting your sleep schedule later, you align better with Tokyo's time zone, as westward travel typically involves staying awake longer and delaying your sleep phase. This approach helps your body adjust more naturally to the new time zone 1 2.