Hacking Your Internal Clock
Jet lag is not just about being tired—it is a physiological desynchronization where your digestion, body temperature, and cortisol spikes are all happening at the wrong times.
East vs. West: The Direction Matters
"West is Best, East is Beast." Traveling west (e.g., London to New York) extends your day, which is easier for your body to handle. Traveling east (e.g., NY to London) shortens it, forcing you to fall asleep when your body is wide awake.
The #1 Tool: Light Exposure
Light is the primary "Zeitgeber" (time-giver) for your brain. To shift your rhythm:
- Traveling East (Advance Phase): Seek morning light and avoid evening light. Wear sunglasses in the afternoon.
- Traveling West (Delay Phase): Seek evening light to push your sleep drive later.
A business traveler flew NY to Tokyo (13-hour difference) and immediately went to sleep upon
arrival at 2 PM. She woke up at 10 PM wide awake and spent the next 3 days exhausted during
meetings.
The Fix: On her next trip, she forced herself to stay awake until 10 PM
Tokyo time using sunlight and coffee (stopping at 2 PM). She took 3mg of Melatonin at 9:30
PM.
The Result: She slept through the night and adjusted to the new time zone
in 24 hours instead of 72 hours.
Jet Lag FAQ
Yes. Your first meal of the day signals "morning" to your body. Fasting on the plane and eating a large protein-rich breakfast at your destination's breakfast time can fast-track adaptation.
Avoid it. Alcohol dehydrates you (worsening fatigue) and destroys REM sleep, effectively doubling the impact of jet lag.