Travel sleep protocol (jet lag)
Jet lag disrupts the circadian rhythm by desynchronizing the body's internal clock from environmental cues (light, temperature, meals). This protocol is designed to minimize desynchronization and accelerate adaptation to the new time zone.
Before departure (day before and day of travel)
Morning light: expose yourself to natural light within the first 30 minutes of waking, this is the most powerful signal for your circadian clock.
Light dinner the night before: a light, easy-to-digest dinner supports quality sleep before a long journey.
Magnesium glycinate: 200-300mg at bedtime, the day before and day of departure. Promotes relaxation without sedation.
On the plane
Hydration: at least 500ml of water per hour of flight. Recirculated air dehydrates quickly and amplifies the effects of jet lag.
No alcohol: alcohol disrupts sleep cycles and worsens dehydration.
Light: if traveling east (advancing the clock), avoid bright light at the end of the flight. Traveling west (pushing it back), seek it out.
On arrival
Light according to the time difference: general rule, expose yourself to light when it's daytime at the destination, avoid it when it's nighttime there.
First meal at local hours: nutrition is a powerful zeitgeber (circadian synchronizer).
Melatonin: 0.5mg (low dose) 1-2 hours before local sleep time, for the first 2-3 days. Low-dose melatonin is more effective than high doses for resynchronization.
Avoid caffeine after 2pm local time for the first 3 days.
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