How to fix jetlag

To manage jet lag effectively, Andrew Huberman offers several strategies based on understanding your body's natural rhythms and using light, exercise, and meal timing to shift your circadian clock.

Key Strategies:

1. Identify Your Temperature Minimum:

   • It's crucial to determine your body's lowest temperature point, typically occurring a few hours before your usual wake-up time. This helps in figuring out the best times to expose yourself to light and perform other activities to shift your clock 1.

2. Using Light Exposure:

   • Eastward Travel: To advance your clock, get light exposure in the 4-6 hours after your temperature minimum.
   • Westward Travel: To delay your clock, get light exposure in the 4-6 hours before your temperature minimum 1.
   • General Tip: Bright light in the morning helps shift your circadian clock earlier. If natural light isn't available, artificial bright light sources can be used 2.

3. Exercise Timing:

   • Exercise during the 4 hours after your temperature minimum can help shift your clock earlier.
   • Conversely, exercising in the hours leading up to your temperature minimum can delay your clock 1.

4. Meal Timing:

   • Eat according to the local meal schedule to help reset your circadian clock. Avoid eating at odd hours that align with your original time zone to prevent disrupting your body's internal signals 3.

     Shifting Your Circadian Clock

     Andrew Huberman

     Andrew explains how understanding your temperature minimum can help you shift your circadian clock using light exposure, exercise, and eating. He also discusses the challenges of adjusting to jet lag and the importance of keeping track of your temperature minimum when traveling.

     

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     Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4

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5. Consistency:

   • For shift workers, staying on a consistent schedule for at least two weeks at a time is essential to minimize disruption.
   • Use red light if you need to be awake during your usual sleep time without disrupting your cortisol rhythm 4.

6. Travel Duration Tips:

   • For short trips (less than three days), try to stay on your home schedule as much as possible. This helps prevent your circadian clock from shifting too much 5.

By understanding these mechanisms, you can better control how your body adapts to new time zones and reduce the effects of jet lag. 1