"Get sunlight when you land" is the advice you'll find everywhere—and it's often wrong. After digging into Stanford neuroscience research, here's the protocol that can shift your circadian clock by 1-3 hours per day. (For Huberman's complete sleep optimization system, see how to fall asleep faster tonight.)
The Quick Answer: 5 Steps to Beat Jet Lag
If you're short on time, here's the protocol:
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Find your temperature minimum. It's roughly 90 minutes to 2 hours before your usual wake time. If you wake at 7am, your temperature minimum is around 5:00-5:30am.
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Traveling east? Get bright light AFTER your temperature minimum. Light exposure in the 4 hours after this point advances your clock, helping you fall asleep earlier.
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Traveling west? Get bright light BEFORE your temperature minimum. Light exposure 4-6 hours before this point delays your clock, helping you stay up later.
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Eat on destination time. Your digestive system is part of your circadian rhythm. Align meals with local schedules.
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Use melatonin strategically. 0.5-3mg, taken 30 minutes before your destination bedtime, can help shift your sleep window.
The rest of this guide explains why this works and how to apply it.
Why "Get Sunlight When You Land" Often Backfires
Here's what most jet lag advice misses: light doesn't just "wake you up." It shifts your internal clock in a specific direction depending on WHEN you see it.
Dr. Andrew Huberman, a Stanford neuroscientist, explains the problem:
“"Some people say, get sunlight in your eyes when you land, but that's not going to work, because one of two things is likely to happen... either I'm going to view sunlight at a time that corresponds to the circadian dead zone... or I'm going to end up viewing sunlight at a time that corresponds to the four to six hour window before my temperature minimum." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 13:30
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Two things can go wrong:
1. The circadian dead zone. There's a period in every 24-hour cycle when light has almost no effect on your clock. If you land during this window, sunlight won't help.
2. Wrong-direction shifts. If you see bright light at the wrong time, you'll actually shift your clock in the opposite direction. Trying to adjust to Paris time? You might accidentally make it harder to fall asleep early.
This is why generic advice fails. You need to know YOUR temperature minimum relative to destination time.
The Temperature Minimum Protocol Explained
Your temperature minimum is the anchor point for all jet lag strategies. Get this right and everything else falls into place.
What is it? The point in every 24-hour cycle when your body temperature is lowest.
“"Your temperature minimum is the point in every 24-hour cycle when your temperature is lowest... It tends to fall 90 minutes to 2 hours before your average waking time." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 9:40
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How to find yours:
| Your usual wake time | Your temperature minimum |
|---|---|
| 6:00 AM | ~4:00-4:30 AM |
| 7:00 AM | ~5:00-5:30 AM |
| 8:00 AM | ~6:00-6:30 AM |
You don't need a thermometer. Just know when you typically wake up, subtract 90 minutes to 2 hours, and you have your reference point.
Why it matters: Temperature is the signal that synchronizes every cell in your body. Your circadian clock uses temperature changes to coordinate metabolism, immune function, and sleep-wake cycles across different organs.
Eastward Travel: How to Advance Your Clock
Flying from LA to London? New York to Paris? You're traveling east, which means you need to fall asleep earlier than usual.
Here's the challenge: falling asleep earlier is hard. Huberman explains why:
“"Human beings and probably, most species, are better able to activate and stay alert than they are to shut down their nervous system and go to sleep on demand... falling asleep earlier is harder." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 7:02
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This is why eastward travel causes worse jet lag for 75% of travelers, according to the Sleep Foundation.
The protocol:
2-3 days before travel:
- Wake up 30-60 minutes earlier than normal
- Get bright light immediately upon waking
- This starts shifting your temperature minimum earlier
The science: Light exposure in the 4 hours AFTER your temperature minimum advances your clock.
“"If you expose your eyes to bright light in the four hours after your temperature minimum, your circadian clock will shift so that you will tend to get up earlier and go to sleep earlier in the subsequent days." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 10:40
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Upon arrival:
- Calculate what time your temperature minimum falls in the NEW timezone
- Get bright light in the 4 hours after that time
- Avoid bright light before that time (or you'll shift the wrong direction)
Potential shift: 1-3 hours per day, meaning a 9-hour timezone change can be adjusted in 3-4 days with proper preparation.
Westward Travel: How to Delay Your Clock
Flying from New York to Hawaii? London to LA? You're traveling west, which means you need to stay up later than usual.
Good news: this is easier. Your nervous system is wired to stay alert when needed. Staying up late is more natural than forcing early sleep.
The protocol:
2-3 days before travel:
- Stay up 30-60 minutes later than normal
- Get bright light in the evening (but not after 10pm)
- Avoid morning light if possible (sunglasses help)
The science: Light exposure in the 4-6 hours BEFORE your temperature minimum delays your clock.
“"If you view bright light in the four to six hours before your temperature minimum, you will tend to phase delay your clock. You will tend to wake up later and go to sleep later." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 11:07
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Upon arrival:
- Calculate your temperature minimum in the new timezone
- Get light exposure 4-6 hours before that time
- Use caffeine strategically to stay awake during destination daytime
Light Exposure: Your Most Powerful Tool
Light is the primary driver of circadian rhythm. Everything else (food, exercise, supplements) plays a supporting role.
Target: 100,000 lux cumulative before 9am in your destination timezone.
“"Try and get exposure to at least 100,000 lux before 9:00 AM... Going outside, even on a cloudy day, could be 7,000, 10,000 lux." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 2:58
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Light source comparison:
| Source | Approximate Lux |
|---|---|
| Bright sunny day | 50,000-100,000 |
| Overcast day outdoors | 7,000-10,000 |
| Near a window indoors | 1,000-2,000 |
| Typical office lighting | 300-500 |
| Light therapy box | 10,000 |
Key insight: Indoor light is almost never enough. Even on a cloudy day, being outside delivers 10-20x more light than sitting by a window.
The critical avoidance window:
“"It takes very little photon energy to reset and shift our clock after 8:00 PM." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 4:46
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Avoid bright light between 10pm and 4am in your destination timezone. This is when even small amounts of light can shift your clock the wrong direction.
Food and Exercise Timing
These aren't as powerful as light, but they reinforce your circadian signals.
Food timing:
- Eat on destination meal schedule, even if you're not hungry
- Your gut has its own circadian clock
- Eating at local times helps synchronize all your systems
Exercise timing:
- Follow the same windows as light exposure
- Exercise in the 4 hours AFTER your temperature minimum to advance your clock
- Exercise in the 4-6 hours BEFORE your temperature minimum to delay your clock
“"Viewing light, exercise, and eating in the four to six hours before your temperature minimum will delay your clock." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 14:14
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You don't need all three. Light is primary. Food and exercise are amplifiers.
Melatonin and Sleep Aids: What Actually Works
Melatonin:
- Recommended dose: 0.5-3mg (lower is often better)
- Timing: 30 minutes before destination bedtime
- It helps shift your sleep window, not just knock you out
- For a complete supplement protocol, see Andrew Huberman's Sleep Cocktail
According to the Sleep Foundation, low-dose melatonin (1-3mg) helps realign your internal clock when taken at the right time. Higher doses don't work better and may cause grogginess.
What to avoid: Traditional sleep medications (like Ambien) don't fix circadian misalignment. They sedate you without shifting your internal clock. You'll still feel jet lagged when you wake up.
Newer sleep medications called DORAs (Belsomra, Dayvigo, Quviviq) work differently. They block wakefulness receptors rather than forcing sedation. If you're considering prescription options, discuss these with your doctor.
Best approach for most people: Start with the light protocol. Add low-dose melatonin if needed. Skip sleep medications unless prescribed for a specific reason.
The Health Stakes: Why This Matters Beyond Tired Days
Jet lag isn't just inconvenient. Chronic circadian disruption has real health consequences.
“"There are quality, peer-reviewed papers, showing that jet lag will shorten your life... traveling East takes more years off your life than traveling West." — Dr. Andrew Huberman, Huberman Lab Essentials, youtube.com/watch?v=In9Bq4EJMZw, 5:54
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This doesn't mean one trip to Europe is dangerous. But frequent travelers and shift workers face cumulative effects on metabolism, immune function, and cardiovascular health.
The good news: properly managing your circadian rhythm during travel reduces these risks. The protocols above aren't just about feeling better. They protect your long-term health. To accelerate recovery, consider adding NSDR sessions at optimal times during your adjustment period.
Common Mistakes to Avoid
1. Viewing bright light at the wrong time This is the biggest mistake. Light at the wrong time either does nothing (circadian dead zone) or shifts you the wrong direction.
2. Relying only on melatonin Melatonin is a helper, not a solution. Without the light protocol, it won't fully shift your clock.
3. Taking long naps Naps over 20-30 minutes deepen jet lag by reducing sleep pressure at night. If you must nap, keep it short and before 3pm local time.
4. Screen exposure during 10pm-4am Your phone or laptop during this window can shift your clock the wrong direction. Use night mode or avoid screens entirely.
5. Ignoring pre-trip preparation for big jumps For timezone shifts over 6 hours, you can't fix everything after you land. Start adjusting 2-3 days before travel.
Frequently Asked Questions
How long does jet lag last?
The general rule is about 1 day per timezone crossed. A 6-hour shift might take nearly a week to fully adjust.
With proper protocol (pre-trip preparation + light timing), you can reduce this to 24-36 hours for most trips.
Is jet lag worse traveling east or west?
East is harder for most people. About 75% of travelers report worse jet lag going east, according to the Sleep Foundation.
The reason is biological. As Huberman notes, "falling asleep earlier is harder" than staying up late. Your nervous system is better at staying alert than shutting down on demand.
What's the best melatonin dose for jet lag?
0.5-3mg, taken 30 minutes before your destination bedtime. Start with the lower end. More isn't better with melatonin, and higher doses often cause morning grogginess.
Can you prevent jet lag completely?
For small shifts (2-3 timezones), yes. With proper light timing, you can arrive adjusted.
For large shifts (6+ timezones), you can minimize but not eliminate jet lag. The key is reducing recovery time from a week to a day or two.
Do jet lag apps work?
Apps like Timeshifter and StopJetLag create personalized schedules based on your flight times and sleep patterns. They're built on the same circadian science described here.
If you travel frequently, they can save you the mental math of calculating your temperature minimum in each new timezone.