Jet lag

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provides several strategies for managing jet lag effectively, drawing from his extensive research and personal experiences. Here are some of the key methods he recommends:

  1. Understanding Temperature Minimum:

    • Your temperature minimum is the lowest body temperature point in a 24-hour cycle, typically occurring 90 minutes to two hours before waking. It's crucial for adjusting your circadian clock.
    • For example, if traveling to Europe (9 hours ahead from California), gradually shift your schedule a few days before departure. Increase light exposure and maybe exercise shortly after your temperature minimum to advance your clock. Conversely, exercise before the temperature minimum to delay your clock if needed 1.
  2. Light Exposure:

    • Morning light exposure is vital for resetting your circadian rhythm. Aim for bright light exposure soon after waking up to reinforce and advance your internal clock. Avoid bright light in the hours leading up to bedtime to prevent delays in your sleep schedule 2 3.

      Shifting Your Circadian Clock

      Andrew explains how understanding your temperature minimum can help you shift your circadian clock using light exposure, exercise, and eating. He also discusses the challenges of adjusting to jet lag and the importance of keeping track of your temperature minimum when traveling.

      Huberman Lab

      Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4
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  3. Maintaining Consistent Schedules:

    • Stick to a consistent schedule as much as possible. If your travel is short (less than 48-72 hours), try maintaining your home time zone schedule to avoid shifting your circadian rhythm significantly. For longer trips, shift gradually a few days prior to departure and after arrival 4.
  4. Utilizing Red Light:

    • If you need to stay awake during your sleep cycle, use red light. Red light can keep you alert without significantly disrupting your cortisol rhythm, which can be especially useful during critical tasks or brief wakefulness at night 5.
  5. Recognizing Individual Variability:

    • People experience jet lag differently, influenced by age, genetics, and personal habits. Strategies that work for one person may not work for another. It's essential to experiment and find what best suits your individual needs 6.
  6. Melatonin Use:

    • Melatonin can be beneficial for occasional use to help adjust sleep schedules, but Dr. Huberman advises caution with its frequent use due to potential hormonal impacts. Use it sparingly and at lower doses to avoid long-term side effects 7.

These strategies highlight the importance of a personalized approach to managing jet lag, leveraging knowledge of your body's rhythms, and using practical tools like light exposure and consistent schedules.

RELATED QUESTIONS

If I didn't fix circadian rhythm prior and are already traveling, should I sleep or not ?

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If you haven't adjusted your circadian rhythm before traveling, provides actionable steps you can take upon arrival to manage jet lag:

  1. Light Exposure: Understand whether your body's temperature is increasing or decreasing. When your temperature is increasing (after your temperature minimum), get bright light exposure to advance your clock. When your temperature is decreasing, avoid bright light to prevent delaying your clock 1 2.

  2. Use Local Cues: Once you arrive, try to adapt to the local time immediately by aligning with local meal times and light exposure. For example, getting bright light exposure in the morning at your destination can help you adjust more quickly.

  3. Exercise and Food: Engage in exercise and synchronize your eating habits with the local schedule. Exercising in the four hours after your temperature minimum will advance your clock, while exercising before the temperature minimum can delay it 1 3.

    Shifting Your Circadian Clock

    Andrew explains how understanding your temperature minimum can help you shift your circadian clock using light exposure, exercise, and eating. He also discusses the challenges of adjusting to jet lag and the importance of keeping track of your temperature minimum when traveling.

    Huberman Lab

    Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4
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  4. Gradual Adjustment: If optimal, begin adjusting your schedule a few days before travel by manipulating light exposure, exercise, and meals according to whether you need to advance or delay your clock.

Here's a specific scenario shared by :

When traveling to a new time zone (e.g., New York to Italy), viewing light at the wrong time, such as early in the Italian morning after flying in from New York, can delay your clock and make you feel more in sync with your home time zone instead of the local one. To prevent this, ensure you understand your body's internal clock and use light exposure correctly 4.

By using these principles, you can make the necessary adjustments while already on your trip to minimize jet lag and align your circadian rhythm with the new time zone.

RELATED QUESTIONS

Explain this example better

When traveling to a new time zone (e.g., New York to Italy), viewing light at the wrong time, such as early in the Italian morning after flying in from New York, can delay your clock and make you feel more in sync with your home time zone instead of the local one. To prevent this, ensure you understand your body's internal clock and use light exposure correctly

Sources:

When traveling to a new time zone, like from New York to Italy, viewing light at the wrong time can significantly disrupt your circadian rhythm and delay your adjustment to the local time. Here's a clearer explanation:

Example Scenario

  • Origin: New York
  • Destination: Italy (6 hours ahead)
  • Departure: Nighttime

Upon Arrival in Italy

  1. Local Time: 8:00 AM
  2. New York Time: 2:00 AM (your body's reference point)

Key Points

  • If you arrive at 8:00 AM local time in Italy but it's 2:00 AM according to your New York circadian rhythm, your body still thinks it's very early morning.
  • Viewing light early in the morning in Italy (equivalent to 2:00 AM New York time) will delay your circadian clock. This delay essentially means your body will still operate on New York time, making it hard to adapt to Italy's schedule. You'll be awake during the Italian night, feeling alert and unable to sleep.

Recommended Actions

  1. Avoid Light: Upon arrival in Italy, you should avoid bright light exposure until it's consistent with your body's New York morning time. This prevents further delay of your internal clock.
  2. Light Exposure Adjustment: Start viewing bright light at a time that aligns with morning light exposure back in New York (e.g., around 6:00 AM New York time, which is 12:00 PM Italy time).
  3. Behavioral Adjustments: Besides adjusting light exposure, engage in other activities like exercising and eating on the local Italian schedule to help your body gradually align with the new time zone.

illustrates the consequences of incorrect light exposure and the importance of strategic light management during travel. This approach helps mitigate jet lag by properly aligning your circadian rhythm with the local time zone 1 2 3.

Light and Travel

Andrew and Samer discuss the importance of taking into account your body's circadian rhythm when traveling to a new time zone. Viewing light at the wrong time can throw off your biology and make adjusting to the new time zone difficult. They share tips for adjusting your sleep schedule, including exercise and light exposure.

Huberman Lab

Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43
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RELATED QUESTIONS

How to delay or further my circadian rhythm

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To delay or advance your circadian rhythm, use these strategies based on advice from :

Delaying Your Circadian Rhythm

  1. Light Exposure:

    • View bright light in the 2-3 hours before your temperature minimum. This delays your clock, meaning you'll want to wake up and go to bed later 1.
  2. Exercise:

    • Engage in intense exercise late in the day. This raises your body temperature and delays your clock, making you feel alert later into the evening 2 3.

      Circadian Rhythm Shift

      Discover how adjusting your exposure to bright light before and after your temperature minimum can shift your circadian rhythm, helping you wake up and sleep at optimal times. Andrew explains how this simple technique can advance or delay your internal clock, leading to a more balanced sleep-wake cycle.

      Huberman Lab

      LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House
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  3. Temperature:

    • Take a cold shower or ice bath late in the evening. The rebound increase in body temperature will delay your clock, making your body think the day is longer 3.

Advancing Your Circadian Rhythm

  1. Light Exposure:

    • View bright light in the 2-3 hours after your temperature minimum. This advances your clock, making you want to wake up and go to bed earlier 1 4.
  2. Exercise:

    • Exercise in the first half of the day, especially immediately after waking up. This can help advance your clock, encouraging earlier sleep and wake times 2.
  3. Temperature:

    • Take a cold shower first thing in the morning. This sharp increase in body temperature upon warming up after the shower advances your clock, making you feel awake earlier the next day 3.

Additional Tips

  • Meal Timing: Eating meals according to the local schedule helps synchronize your internal clock with your environment 5.
  • Avoiding Light: If you don't want to shift your rhythm, wear sunglasses or avoid bright light at times that could shift your clock unintentionally 4.

Understanding and manipulating these factors can significantly impact your circadian rhythm, helping you adjust to new time zones or optimize your sleep-wake cycle.

RELATED QUESTIONS

Explain this example better in high detail with temperature minimum

When traveling to a new time zone (e.g., New York to Italy), viewing light at the wrong time, such as early in the Italian morning after flying in from New York, can delay your clock and make you feel more in sync with your home time zone instead of the local one. To prevent this, ensure you understand your body's internal clock and use light exposure correctly

Sources:

Understanding Light Exposure and Temperature Minimum for Travel

When traveling between time zones, your circadian rhythm can become misaligned with the local time. This often results in jet lag, with symptoms like fatigue or insomnia. offers detailed guidance on using light exposure and understanding your temperature minimum to effectively adjust your circadian rhythm.

Concept of Temperature Minimum

Your temperature minimum is the point during your sleep cycle when your body temperature is at its lowest. This typically occurs about two hours before your usual wake-up time 1. For instance, if you usually wake up at 7:00 a.m., your temperature minimum is around 5:00 a.m.

Using Light to Shift Your Clock

  • Phase Advance (Moving Your Clock Earlier): Viewing bright light in the 2-4 hours after your temperature minimum can advance your clock. For someone who wakes at 7:00 a.m., this means looking at bright light between 5:00 a.m. and 9:00 a.m. will make you feel sleepy earlier and wake up earlier 2 3.

    Temperature Minimum

    Andrew explains the concept of temperature minimum and how it affects our sleep cycle. He offers tips on how to avoid jet lag caused by travel or disruptions in sleep schedule.

    Huberman Lab

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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  • Phase Delay (Moving Your Clock Later): Conversely, viewing light 4-6 hours before your temperature minimum delays your clock. For our 7:00 a.m. riser, this means light exposure between 11:00 p.m. and 1:00 a.m. will lead to later sleep and wake times 3.

Practical Example: New York to Italy

  1. Determine Your Temperature Minimum: If you usually wake up at 7:00 a.m. in New York, your temperature minimum would be roughly 5:00 a.m. NY time.

  2. Light Exposure Timing: Upon arrival in Italy (6 hours ahead of NY), you must be cautious about light exposure to avoid delaying your clock further. If you land in Italy and expose yourself to light early in the Italian morning (which aligns with New York's night), you might maintain your NY schedule.

    To correct this:

    • Before Traveling: Start adjusting your routine a few days prior. If your temperature minimum is 5:00 a.m. in NY, begin exposing yourself to bright light 2-4 hours after this time (7:00 - 9:00 a.m. NY time).
    • Upon Arrival: Attempt to sync with Italian time by getting exposure to morning light in Italy, aligning with 2-4 hours after Italy's equivalent of your temperature minimum to advance your clock 4.
  3. Avoid Light at Wrong Times: Avoid bright light exposure in the period 4-6 hours before your NY temperature minimum (think late night in NY, which would correlate closely with early to mid-morning in Italy) to prevent phase delays.

Summary

By managing light exposure around your body's temperature minimum, you can effectively shift your circadian rhythm to match the new time zone. This method is powerful for combating jet lag and ensuring smooth transitions during long-distance travel 3. For full strategies, planning a few days in advance based on your internal clock and adapting local habits upon arrival are key.

Remember, always consider your typical wake-up time and adjust light exposure accordingly to sync with the local time zone when traveling.

RELATED QUESTIONS

Explain this example in very high detal

When traveling to a new time zone (e.g., New York to Italy), viewing light at the wrong time, such as early in the Italian morning after flying in from New York, can delay your clock and make you feel more in sync with your home time zone instead of the local one. To prevent this, ensure you understand your body's internal clock and use light exposure correctly

Sources:

Detailed Explanation: Using Light Exposure to Adjust to a New Time Zone

When traveling to a new time zone, managing light exposure is crucial to reset your circadian rhythm and prevent jet lag. offers a comprehensive approach, emphasizing the importance of understanding your body's internal clock, particularly focusing on the concept of the temperature minimum.

Key Concepts

  1. Temperature Minimum:

    • Your body's lowest temperature during the 24-hour cycle, typically occurring about two hours before your usual wake-up time. If you usually wake up at 7:00 a.m., your temperature minimum is around 5:00 a.m. 1.
  2. Light Exposure Timing:

    • Exposure to bright light after your temperature minimum (2-4 hours) can advance your clock, making you want to sleep and wake up earlier.
    • Conversely, exposure to light 4-6 hours before your temperature minimum can delay your clock, making you want to sleep and wake up later 2 3.

      Temperature Minimum

      Andrew explains the concept of temperature minimum and how it affects our sleep cycle. He offers tips on how to avoid jet lag caused by travel or disruptions in sleep schedule.

      Huberman Lab

      Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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Practical Example: Traveling from New York to Italy

Understanding the Time Zone Difference:

  • New York (NY) and Italy have a 6-hour time difference. If it’s 8:00 a.m. in Italy, it’s 2:00 a.m. in NY.

Adjustment Steps:

  1. Determine Your Temperature Minimum:

    • If your usual wake-up time in NY is 7:00 a.m., your temperature minimum is around 5:00 a.m. NY time.
  2. Pre-Travel Light Exposure:

    • A few days before traveling, start exposing yourself to bright light 2-4 hours after your NY temperature minimum (7:00 - 9:00 a.m. NY time). This helps to begin advancing your clock toward Italian time 2.
  3. Arrival in Italy:

    • Upon arrival in Italy, avoid light early in the Italian morning (which aligns with late night in NY). For instance, if you arrive in Italy at 8:00 a.m. (2:00 a.m. NY), avoid light exposure to prevent further delaying your clock. Instead, synchronize with Italian time by exposing yourself to morning light 2-4 hours after Italy's equivalent of your temperature minimum (Italian morning) to advance your clock 4 3.
  4. Avoiding Light at the Wrong Times:

    • Avoid bright light 4-6 hours before your NY temperature minimum (which aligns with early to mid-morning in Italy) as it will delay your clock and keep you on NY time rather than shifting to Italian time 5.

Additional Tips:

  • Exercise and Eating:

    • Engaging in exercise and adjusting meal times to the local schedule can also help shift your circadian rhythm. Exercising or eating in the 4-6 hours after your temperature minimum can advance your clock, while doing so before can delay it 6.
    • Upon arrival, start eating according to the local meal schedule to help sync your body clock with the local time zone 3.
  • Using Light-Blocking Tools:

    • Eye covers and creating a dark environment during flight and stay can help manage unwanted light exposure 5.

By carefully timing light exposure relative to your temperature minimum before and during your trip, you can significantly reduce the severity of jet lag and adjust more rapidly to the new time zone 3 2.

Summary

Adjusting to a new time zone involves understanding and manipulating your circadian rhythm through controlled light exposure. By knowing your temperature minimum and strategically using light, exercise, and meal timings, you can minimize jet lag and adapt to new time zones more smoothly.

RELATED QUESTIONS