For Travelers
- Prepare in advance by shifting your clock 1-2 hours/day for a few days before travel in the direction you will be traveling. Continue shifting at your destination.
- Avoid the “circadian dead zone” by not viewing bright light during midday, when it won’t affect your clock.
- Eat meals on the local schedule to help reset your liver clock.
- Use temperature by taking hot showers to delay your clock, or cold showers to advance it.
- Supplements like magnesium or theanine may help, but get medical advice. Melatonin is not recommended for long-term use.
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The podcast discusses supplements and strategies for optimizing sleep. Dr. Huberman emphasize understanding biological mechanisms and circadian rhythms to develop flexible and customized approaches for individuals. Research on circadian clocks, ultradian rhythms, temperature minimums, and light exposure provides a scientific basis for recommendations on managing jet lag, parenting, aging, and health.
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Similar ideas to For Travelers
The Circadian Rhythm
It is impacted by three main factors:
- Light: probably the most significant pace setter of the circadian rhythm. Staring into a bright light for 30 minutes or so can often reset your circadian rhythm regardless of what time of day it is.
- The time of day
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