How to reduce jet lag effects?

To reduce the effects of jet lag, Andrew Huberman offers several strategies that revolve around adjusting your circadian clock using light, exercise, and meal timing:

1. Light Exposure: Morning light exposure can help reset your circadian clock. If you're traveling east, get exposure to bright light in the morning and avoid bright lights in the evening before your trip. This helps to advance your clock 1.

2. Temperature Minimum: Understanding your temperature minimum can guide you in adjusting your schedule. Your temperature minimum occurs about 1-2 hours before your natural waking time. By aligning light exposure, exercise, and meals around this time, you can effectively shift your circadian clock in the desired direction 2.

3. Exercise: Engage in physical activity within the four hours after your temperature minimum to wake up earlier in subsequent days. This helps shift your biological clock, enabling quicker adaptation to the new time zone 2.

4. Local Meal Times: Start eating according to the local meal schedule as soon as you arrive at your destination. This can further assist in adjusting your internal clock to the new time zone 2.

These techniques aim to synchronize your internal body clock with the local time as quickly as possible, minimizing the duration and intensity of jet lag.