How can we solve the cognitive consequences of jet lag? Our brains sit in a dark cavity, with our eyes their only window to the outside world. The light we see is therefore a major modulator of many of these effects. When I arrive at a destination, if the sun is still out, I step outside and look at the sky without sunglasses—not directly at the sun, but towards the sky, which even on a cloudy day is brighter than any indoor lighting could ever be. The following day, I step outside as soon as I wake up and do the same thing. The bright light helps to anchor the body’s entire 24-hour cycle.
Taking melatonin (three to five milligrams) 30 minutes before sleep has also been shown to significantly improve jet lag. (R) Melatonin is the hormone secreted by your pineal gland that tells your brain when it’s time to wind down. This naturally produced hormone is easily suppressed by bright light, however, so I try to minimize my exposure to glaring screens for at least an hour before bed (or don a pair of blue-blocking glasses which can help minimize light-induced melatonin suppression). Ensure your hotel is as dark as possible—even dim light while sleeping has been found to negatively affect cognitive function. (R) You may also consider traveling with a sleep mask to use at night, such as the Alaska Bear Sleep Mask or Sleep Master Sleep Mask.
