Simplified Peter Attia-Inspired Jet Lag Protocol

Goal: Minimize jet lag by aligning your circadian rhythm to the destination time zone using light, supplements, and timing.

Before Travel

1. Shift Sleep Gradually (if possible):
   • Starting 2-3 days before departure, adjust your bedtime and wake-up time by 1-2 hours toward your destination’s time zone (earlier for eastward travel, later for westward).
   • Use your 10,000 lux sunlight lamp for 20-30 minutes upon waking to signal daytime to your brain, especially if shifting earlier.
2. Prep with Phosphatidylserine:
   • Take 200-400 mg of Phosphatidylserine (PS) in the evening (about 1-2 hours before bed) starting 2 days before travel. PS may help reduce cortisol (stress hormone) levels, supporting better sleep regulation.

During Travel (Flight Day)

1. Light Exposure on the Plane:
   • If arriving in the morning (destination time), use your 10,000 lux sunlight lamp for 20-30 minutes during the flight when it’s “morning” at your destination. (Check airline rules for portable device use.)
   • If arriving in the evening, avoid bright light (including the lamp) 2-3 hours before your destination’s bedtime—wear sunglasses or dim screens.
2. Stay Hydrated:
   • Drink water consistently (aim for 8 oz per hour of flight) to combat dehydration, which worsens jet lag.
3. Timing Phosphatidylserine:
   • Take 200 mg of PS about 1-2 hours before you plan to sleep (aligned with destination bedtime), especially if napping on the plane or upon arrival.

After Arrival

1. Morning Light Reset:
   • On the first day, use your 10,000 lux sunlight lamp for 20-30 minutes within 1 hour of waking up (destination time). If natural sunlight is available, even better—combine it with a short outdoor walk.
   • This reinforces the circadian shift by signaling “daytime.”
2. Evening Wind-Down:
   • Take 200-400 mg of Phosphatidylserine 1-2 hours before bed for the first 2 nights to support sleep quality and reduce any residual travel stress.
   • Avoid bright lights (including the 10,000 lux lamp) 2-3 hours before bedtime—use dim, warm lighting instead.
3. Stick to Local Schedule:
   • Eat meals and sleep according to the destination’s time zone immediately. Avoid naps longer than 20-30 minutes during the day to prevent disrupting nighttime sleep.

Notes

• 10,000 Lux Lamp: Use it strategically—mornings to stay awake and shift forward, but avoid it late in the day to protect melatonin production.
• Phosphatidylserine Dosage: Start with 200 mg and adjust up to 400 mg if needed, but consult a healthcare provider if unsure, especially for prolonged use.