Jet Lag Protocol
Adjust your circadian rhythm
The Jet Lag Protocol is based on the idea that our circadian rhythm can be adjusted by exposing ourselves to bright light at specific times. By adjusting our exposure to light, we can shift our circadian rhythm and improve our sleep.
- Our circadian rhythm can be adjusted by exposing ourselves to bright light at specific times.
- The timing of light exposure is critical to shifting our circadian rhythm.
- Eating on the local schedule can help adjust our circadian rhythm.
- Determine Your Temperature MinimumCalculate your temperature minimum by subtracting 4 hours from your typical wake-up time.Pro tipUse a thermometer to measure your temperature minimum if possible.WarningBe aware of how your temperature minimum can affect your circadian rhythm.
- Expose Yourself to Bright LightExpose yourself to bright light at specific times to shift your circadian rhythm. If you want to advance your clock, expose yourself to light 2-3 hours after your temperature minimum. If you want to delay your clock, expose yourself to light 2-3 hours before your temperature minimum.Pro tipUse sunglasses and a brimmed hat to avoid shifting your circadian rhythm if necessary.WarningBe mindful of how light exposure can affect your circadian rhythm and overall sleep.
Using the Jet Lag Protocol for Travel
Dr. Andrew Huberman uses the Jet Lag Protocol when traveling to adjust to new time zones. He exposes himself to bright light at specific times to shift his circadian rhythm and improve his sleep.
OutcomeImproved sleep and adjustment to new time zones.
Not Adjusting to Local Schedule
Not adjusting to the local schedule can lead to difficulty sleeping and adjusting to the new time zone.
Dr. Andrew Huberman discusses how he uses the Jet Lag Protocol to adjust to new time zones when traveling. He explains how exposing himself to bright light at specific times helps him shift his circadian rhythm.
Source · PODCAST
LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House