how to avoid jet lag when traveling east

To avoid jet lag when traveling east, Andrew Huberman suggests several strategies:

1. Light Exposure:

   • Engage in bright light exposure in the morning. This helps advance your internal clock gradually before your travel. It's important to get this light exposure two to three days before your trip to assist in adjusting your circadian rhythm to the new time zone upon arrival 1.

2. Exercise and Meals:

   • Exercise and eat in the period immediately after your temperature minimum to advance your clock, helping you adapt to an earlier bedtime in your new location. Avoid exercising and eating too close to your bed time for the same reason 1.

3. Sync with Local Schedules:

   • Once you arrive, align your meal times and sleep schedule with the local time to further facilitate your body's adaptation to the new time zone. Avoid staying on your original time zone schedule to minimize conflicting biological signals 2.

4. Temperature Minimum Insight:

   • Knowing your temperature minimum (the lowest point of your body's temperature in the early morning just before waking) can guide when to seek light exposure and activities. For instance, getting light exposure 4-6 hours after your temperature minimum will advance your clock, which benefits those traveling east 1.

5. Avoid Melatonin Dependency:

   • While some might use melatonin, Andrew Huberman advises caution due to its potential knock-on effects on hormone systems, suggesting instead to rely on natural light and behavior adjustments for clock shifting 1.

These approaches can help shift your biological clock and reduce the impact of jet lag by allowing your body to better align with the new time zone.