Tell me about jetlag

Jet lag combines travel fatigue with a mismatch between your internal circadian rhythm and the destination’s light–dark cycle; eastward travel is often harder because it requires falling asleep earlier, which is more difficult than staying up later. 1

• Light, exercise, and meals: Your temperature minimum—the lowest point in your daily body-temperature cycle, usually about 90 minutes to two hours before your usual wake time—helps determine timing. Light, exercise, and eating in the hours after it tend to advance your clock; doing them before it tends to delay it. 2 3
• Destination schedule: When you arrive, eat according to local mealtimes rather than keeping your home schedule; light and activity can also help shift your clock toward local time. 4 5
• Age: Jet lag commonly gets worse with age. Huberman relates this partly to melatonin-release cycles becoming more disrupted, which can make people more vulnerable to schedule changes. 6
• Frequent eastward travel: Huberman cites research linking frequent eastward travel with greater effects on longevity than westward travel, and points to reported differences in lifespan and biological markers of longevity. 7 8