How to decrease jet lag flying west

To decrease jet lag when flying west, Andrew Huberman suggests a few strategies involving light exposure, exercise, and meal timing relative to your body's temperature minimum. Here's a concise action plan based on his recommendations:

1. Determine Your Temperature Minimum: This is typically the time you feel coldest or most sleepy, usually around 4:30 AM to 6:00 AM. Knowing this time is crucial because it helps direct when to seek light exposure and engage in activities.

2. Light Exposure: Start exposing yourself to bright light as soon as you wake up in the days leading up to your trip to delay the circadian clock. This light should be bright enough, like sunlight, or if it's still dark outside, strong artificial lights can work too.

3. Exercise: Engage in exercise within four to six hours after your temperature minimum. Doing so helps advance your circadian clock and re-adjust it more quickly to the new time zone.

4. Eat Meals at Strategic Times: Meals should be consumed in alignment with the new destination's time a few days before travel. This practice helps the body’s internal clock to adjust.

5. Adapt to Local Time on Arrival: Continue these practices (light exposure and exercise) immediately after arriving at your destination based on the local time to further help your body sync to the new time zone.

6. Monitor and Adjust: Keep track of the time back home and adjust your activities accordingly to handle the time difference effectively as your trip progresses.

Following this method can shift your circadian rhythm substantially, aiding in adjusting to new time zones during western travel 1.