Reduce jetlag

To reduce jetlag effectively, it's important to consider factors like light exposure, exercise, and meal timing, which all influence your circadian rhythm. Here are some strategies based on insights from Andrew Huberman:

1. Light Exposure: Knowing your "temperature minimum" can help. It's the lowest body temperature point right before waking up, around which your circadian rhythm can be reset. Use bright light exposure in the four to six hours after this point to advance your clock, which helps adjust to a new time zone faster 1. You can shift your biological clock from one to three hours per day using this method 1.

2. Exercise and Meal Timing: Engage in physical activity in the hours following your temperature minimum to help adjust your internal clock. Eating in alignment with the local time at your destination (even if it feels odd) supports this adjustment, as meal timing influences peripheral clocks in your body like the liver 2.

3. Prepare Before Travel: If you're aware of a significant time difference, consider starting your schedule shift two to three days before. For instance, getting up earlier than usual with light exposure can emulate the sunrise in your destination's time zone 3.

   • 

     1

     Shift Your Circadian Clock

     00:36:26
   • 

     2

     Adjusting to Time Zones

     00:41:21
   • 

     3

     Circadian Clock Insights

     00:32:22
   • 

     4

     Circadian Rhythm Insights

     00:55:27

4. Monitoring Jetlag: Keep a track of your original schedule versus the new one to ensure gradual adjustment. You can also use simple tools like a light pad to mimic daylight and help wakefulness during mismatched time hours 4.

By combining light exposure, timing meals, and planned exercise, you can minimize the impact of jetlag significantly. It's a complex process, but with these practices, you can potentially halve the time it takes to adjust 3.