jet leg procotol

Andrew Huberman offers some strategies to manage jet lag. Here are the key points from his advice:

1. Understand Your Temperature Minimum: This is the time shortly before you wake up when your body temperature is at its lowest. It is crucial for adjusting your circadian rhythm. Engaging in activities like exposure to light, exercise, and eating in relation to your temperature minimum can help shift your internal clock.

2. Adjusting Your Clock: If traveling east or west, decide if you need to advance or delay your circadian clock. For example, light exposure, exercise, and meals in the hours just after your temperature minimum can help advance your clock, whereas doing them before the temperature minimum can delay it.

3. Before Traveling: Start shifting your activities a couple of days before traveling to align better with your destination's time zone. For example, if flying to Europe from California, begin waking up earlier and exposing yourself to bright light in the early morning to adjust your clock ahead.

4. Upon Arrival: On arriving, continue to align your exposure to light and meals with the local schedule to reinforce the shift in your internal clock.

5. Local Schedule: Adapting quickly to the local meal schedule and light exposure is essential to avoid or minimize the effects of jet lag.

These techniques can help shift your clock by 1-3 hours per day, potentially aiding in adjusting to new time zones much quicker than without any preparation 1 2.