How To Avoid Jetlag | MOONSHOTS
AI Summary
Summary of Video: Tips for Adjusting to New Time Zones
Two-Step Approach
- During the Flight:
- Set all clock faces to the new time zone as soon as boarding starts.
- Align sleep schedule with the new time zone:
- Stay awake if it’s daytime at the destination.
- Sleep if it’s nighttime.
- Avoid alcohol and caffeine to facilitate adjustment.
- Aim for 10-12 hours of sustained wakefulness upon arrival.
- After Arrival:
- Upon landing (e.g., SF to London):
- If arriving at the equivalent of 4:00 a.m. local time, try to sleep.
- Nap briefly (15 minutes max) if necessary, but avoid naps after 1:00 p.m.
- Use caffeine strategically; consume in the morning.
- Get 20 minutes of daylight within the first two hours after arrival.
- Exercise before midday.
- Eat meals in sync with the new time zone.
- Prepare for sleep:
- Take a hot bath or shower one hour before sleep.
- Take 3 mg of melatonin 45 minutes prior to sleep.
- Use sleep mask to enhance sleep quality.