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Early Morning Light and Exercise Before Eastward Travel
Use bright light about 45–60 minutes before your usual wake time, ideally for a few days in a row, to nudge your circadian clock earlier. This can be done with a lamp or by opening blinds so morning light reaches you before you get up; the goal is to phase-advance sleepiness and make it easier to fall asleep earlier, often increasing total sleep time.
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“What it means is in the day or two before you leave you can force yourself to exercise drink caffeine maybe even to eat a meal early in the morning, or maybe you still fast early in the morning, and that's really up to you, but you force yourself to do the activities that are going to phase advance your clock.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 32:57 · open ↗
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