Happy Sunday everyone!

This is my favorite time of year because the weather gets warmer, nature blooms, and we have more reasons to get outside. I’ve said it before, and I’ll say it 1,000 more times: getting outside (in nature and in direct sunlight if possible) can do wonders for your mental health.

Last month, Ari (my wife) and I went to Southern California. Because my wife is a pro-traveler, she booked super early flights out of Miami so that we could get ahead of the 3 hour time change and impending jet lag. Which brings me to today’s topic – JET LAG – a way to turn our exciting travels into a groggy nightmare.

But don’t worry, I’ve got you covered. Using neuroscience tools, I am going to arm you with the tools you need to crush jet lag. So save this email for a future trip, you’ll be happy you did.

First, what exactly is jet lag?

Well, our bodies run on internal clocks called circadian rhythms.

These rhythms help regulate when we feel AWAKE and when we feel TIRED. They’re heavily influenced by cues like sunlight & darkness. When our brains recognize darkness, a hormone called melatonin is released—which as many of you know, is the hormone that makes us feel sleepy.

When we travel across different time zones, our internal clocks get super confused. Suddenly, our body thinks it’s time for lunch when it’s really time for dinner, and chaos ensues. This mismatch between our internal clocks and the external world is what we call “jet lag”.

Now, why does this happen? Well, our circadian rhythms are deeply rooted in our biology. Back in cave-people times, our circadian rhythms evolved to sync up with the rising and setting of the sun, helping our bodies function optimally. During the day, we hunted for food, picked berries, and hit each-other over the head with wooden clubs. During the night, we slept.

But cavemen were not flying in 10,000 pound metal jets across time zones. SO our circadian rhythms did NOT evolve to transition in the way that we need them to today.

Okay, so how do we beat jet lag and reclaim our travel adventures:

1. Prepare in Advance: (easier said than done, I know). A few days leading up to your trip, you should gradually adjust your sleep schedule. In short, go to bed 30 min to an hour LATER each night if you’re traveling WEST, or 30 min to an hour EARLIER if you’re traveling EAST. This can help ease the transition.

2. On the Flight: Don’t nap if it’s day time in your new destination. If it’s nighttime there, you can and should try to sleep on the plane. Try to eat during the normal meal times of your destination and drink plenty of water on the plane!

3. First Day Strategy: If you land with some daylight, this is key → GET OUTSIDE and get SUN exposure! This allows your brain to help reset your body clock. If you can, exercise that first day when the sun is out.

4. First Night Strategy: As the sun sets, try to watch this happen or be outside as it’s getting dark, as the darkness will stimulate your body to produce melatonin naturally. Try to AVOID any caffeine or alcohol in the evening or night. Create a cozy sleep environment and aim for an early bedtime.

5. Subsequent Days: Keep up the routine of sunlight exposure, regular meals, and exercise during the day. Avoid napping, excess alcohol, and late caffeine consumption until your body fully adjusts.

6. Final Tip: Remember that it’s totally normal to feel tired, irritable, or just not yourself when you’re jet lagged. Give yourself some grace as you acclimate to the new time zone. This can help minimize stress and mental health risks associated with disrupted sleep patterns.

Final, Final Tip: Enjoy yourself on vacation. I’m out here preaching the benefits of the Mediterranean Diet for mental health, but you better believe I’m having gelato nightly on vacation 😁

Closing Thoughts

Save this email for your next trip and beat jet lag like a pro 😃 Good luck finding your new circadian rhythm and have a blast on your vacation.

Jake

This Week’s Media Highlights

This month on socials: Can pets boost our mental health? Check it out here.

What to watch: You Are What You Eat: A Twin Experiment on Netflix. A group of identical twins change their diets and lifestyles for eight weeks in a scientific experiment designed to explore how foods impact the body in more ways than physical. Not the best scientific guidelines, but still a very interesting concept!

Mental Health IRL (in real life):  Star Athletes Share Their Mental Health “Rituals,” Encouraging Fans to Prioritize Their Mental Health. Read more about “The Rituals We Share” series here. Or if you prefer a video, you can learn more about it here.

BONUS! I have an exciting announcement to make! Laura Joseph will be joining our newsletter once a month to share a little about her own personal mental health journey.  She has written a little about herself below, and stay tuned for more!

Hi! My name is Laura Joseph and I am thrilled to be a part of the United Brain Association, participating in the conversation around health, mental health, and wellbeing. I am 33 years old, hold a masters degree in Nutritional Sciences and Life Coach Certification, and was diagnosed with OCD at the age of 26, ten years after symptoms began. I have struggled with mental health for many years, and continue to find ways of healing that offer insight, comfort, and support. It has shown up in many ways for me-emotionally, spiritually, and physically-  and I continue to take each day as a chance to rewrite my story and gain a deeper understanding for a deeper healing. I am honored to partner with UBA and will be sharing more about my story in hopes of inspiring, educating, and empowering others, and I hope to include you in that impact.

This Week’s Sources:

• https://wwwnc.cdc.gov/travel/page/jet-lag
• Post inspired by Dr. Devika Bhushan’s work on Jet Lag

Disclaimer: These emails do not assume a doctor-patient relationship, and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment.