Resetting Your Internal Clock After Traveling: A Neuroscience-Based Step-by-Step Guide

Traveling across time zones is an exciting adventure, but it often comes with the unwelcome guest known as jet lag. Jet lag occurs when your body’s internal clock, or circadian rhythm, is out of sync with your new environment. This guide leverages the latest neuroscience insights, particularly those from Dr. Andrew Huberman, to help you reset your internal clock efficiently and enjoy your travels to the fullest.

The Impact of Travel on Circadian Rhythms

Imagine your body has its own 24-hour clock, meticulously regulating sleep, hunger, hormone release, and other vital functions. When you cross multiple time zones, this clock gets disrupted. For instance, traveling from New York to London involves a 5-hour time difference, which can throw your circadian rhythms off balance. Common symptoms of jet lag include difficulty falling asleep, waking up too early, daytime fatigue, irritability, and impaired cognitive performance. Studies show that the more time zones you cross, the more severe the jet lag symptoms, with each hour difference potentially causing a day’s misalignment.

An out-of-sync internal clock doesn’t just make you feel tired — it can affect your overall health, mood, and productivity. Research indicates that prolonged circadian misalignment can increase the risk of cardiovascular diseases, metabolic disorders, and even certain types of cancer. On a daily basis, it can lead to decreased alertness, poor decision-making, and reduced efficiency at work or during your travels. By resetting your internal clock, you enhance your well-being, maintain high energy levels, and ensure you make the most of your time in a new location.