Jet lag

To mitigate jet lag, Andrew Huberman offers several strategies that focus on adjusting your circadian rhythms and managing light exposure:

1. Consistent Shift Schedules: For those frequently dealing with shift work or jet lag, it's advisable to maintain the same shift for at least two weeks. Using red light during night awakenings can help stay awake without disrupting your natural cortisol rhythm 1.
2. Recognize Temperature Minimum: Knowing your temperature minimum, typically a few hours before natural waking, allows better planning for light exposure, exercise, and meals to shift your circadian clock. For example, viewing bright light or exercising post-temperature minimum can advance your clock, useful for eastward travel 2.
3. Exercise Timing: Engaging in exercise can also help shift your circadian clock. Exercising after your temperature minimum helps you wake earlier, while exercising before it can delay your clock 2.
4. Natural Light Exposure: Viewing natural light as soon as possible in your destination can help reset your circadian rhythm. For better results, start adjusting your light exposure a few days before travel 3.
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     1

     Shift Work Strategies

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     2

     Jet Lag Dangers

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     3

     Shifting Your Circadian Clock

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     4

     Jet Lag and Aging

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5. Local Meal Schedules: Eating according to the local meal times upon arrival can aid in adjusting to the new time zone quicker 3.
6. Individual Differences and Age: People's jet lag experiences vary with some finding it more difficult as they age, due to changes in hormonal cycles and overall physiology. Regular exercise can mitigate some of these issues 4.

Jet lag can significantly impact both physical and mental health. By employing these strategies, individuals can better manage and potentially reduce the adverse effects of jet lag.