How to Offset Jetlag in Less Than 24 Hours

Protocol by Dr. Elena Seranova

I am a frequent traveller and used to suffer from jetlag that would last 3-4 days. As a biohacker, I dived into the biology of the issue to improve and optimise my own travelling experience. To my surprise, the jetlag remedy below is cheap, cost efficient and offsets my jetlag literally on the first day of landing to a distant timezone. When traveling across time zones, the body adjusts to new schedules, but this process can take time and varies in severity.

The body's internal clock, or circadian rhythm, dictates when we feel awake or sleepy. When traveling across multiple time zones, this internal clock can remain aligned with the original time zone, leading to the symptoms commonly associated with jet lag. Enjoy!

Understanding Jet Lag

Jet lag, also known as desynchronosis, is a temporary condition that occurs when our body’s internal clock, or circadian rhythm, is disrupted due to traveling across multiple time zones. This disruption can affect our sleep-wake cycle, leading to feelings of fatigue, disorientation, and other symptoms. Jet lag is a common problem for people who travel frequently, especially those who cross multiple time zones in a short period.

When you travel across different time zones, your body’s internal clock struggles to adjust to the new schedule. This misalignment between your internal clock and the local time can make it difficult to fall asleep and wake up at appropriate times. The more time zones you cross, the more severe the jet lag can become. Understanding how jet lag affects your circadian rhythm is the first step in managing its symptoms effectively.

Identifying Jet Lag Symptoms

Jet lag symptoms can vary from person to person, but common symptoms include:

• Fatigue and lethargy

• Difficulty sleeping or insomnia

• Digestive problems, such as constipation or diarrhea

• Headaches and migraines

• Difficulty concentrating and paying attention

• Mood swings and irritability

• Increased risk of illness and infection

These symptoms can be mild or severe and can last for several days after traveling. In some cases, jet lag can also affect our cognitive function, leading to problems with memory, attention, and decision-making.

It’s essential to identify jet lag symptoms early on, as they can impact our daily activities, work, and overall well-being. By recognizing the signs of jet lag, we can take steps to manage our symptoms and adjust to our new environment more quickly.

In the next section, we’ll discuss the causes of jet lag and how it affects our body’s internal clock.

1 Day Before the Flight

50,000 Units of Vitamin D3 + K2 

Magnesium Citrate 80mg

This mega dose of Vitamin D is needed to support immunity and ensure you don’t catch any nasty bugs through the airports or on a plane. Vitamin D is stored in our fat tissue, so this quantity will support your immune cells as needed for your trip. 

Day of the Flight

Before Going to the Airport

At least 30 min cardio first thing in the morning. My body will be on a plane for 16 hrs, so I'm in a pretty sedative state for a while. Need to ensure I got some movement in. This spikes cortisol and epinephrine, ensuring that my body can relax better in 10-15 hours after the workout. 

On the Plane

I now start to adjust my actions to the new timezone. Flight is 16 hours. I previously measured my sleep on a plane, and even on a fully reclined, horizontal bed/seat, I get 0 deep and 0 REM sleep. My iWatch only registers light sleep. Looks like the turbulence doesn’t let me fully relax. So this time I won’t even try. I will do some work and readings instead, and when I am tired, I’ll lay down, try to sleep and put the 40Hz frequency on in my headphones. I know that this will trick my brain into thinking that I am in deep sleep, and this is the best “sleep” I’m gonna get on a plane. I’ll initiate this before sunrise time of the new time zone. You can listen to 40Hz for 2-2.5hrs. I downloaded the video on my device, then put it on loop to go to “sleep”.

My preferred 40Hz frequency is HERE. 

The RESET phase

While the morning time of the new timezone approaches (after “sleeping” for about 2.5 hours), I initiate the reset phase. Everyone is still sleeping and the blinds of most windows are closed. But I have to simulate morning time for my body to “wake up”. Resetting circadian rhythms is crucial for overcoming jet lag and aligning your body's internal clock with the new timezone.

Surprisingly, my brain does not feel tired after the 40 Hz frequency, but quite refreshed. It’s now 8am in my new timezone, although I still have a few hours before landing. So I start with my morning supplements:

2g of NMN. NMN is a precursor to NAD+ and will indirectly regulate your biorhythms. Usually I take 500mg-1g, but part of the RESET protocol is to take an increased amount. This will create a big spike of NAD+ in your blood. 15 hours later, melatonin will naturally start being produced.

6g of TMG. I usually take a 1:3 ratio of NMN:TMG, so I will maintain this here as well. Both NMN and TMG are harmless to your body on such doses.

2 caps of NAD+ Brain. Each capsule contains 25mg of caffeine. I also am ordering a cappuccino with a double espresso shot at the same time, while I turn my light on and start doing some work/reading. Remember we are going for a hard Circadian rhythm reset, so we’re hitting your biorhythms with everything you’ve got.

6 capsules of desiccated beef liver: This is my favorite multivitamin to take for years now. I prefer the brand Ancestral supplements that may or may not be available in your country.

This would be the core supplement intervention to reset your biorhythms before you land. You can pack the amount of capsules needed beforehand in a pill box, so you don’t have to carry all the bottles with you.

Extended supplementation

As my usual morning supplement routine, I also am taking Creatine and BCAAs from Life Extension, but this is up to you. My body is used to getting those nutrients in the morning, and this might enhance the reset effect.

After landing (day 0 in the new timezone)

There are a couple of things to consider when you land. Remember you have to “show” your body the timezone has changed now. So if you’re usually having dinner at 5pm as an example, keep the same dinner time here. No need to have a heavy meal at 9pm of the new timezone, even if you’re hungry; opt in for fasting or just a light meal. Jet lag can disrupt your body temperature, which is crucial for regulating sleep patterns and overall well-being. Maintaining a consistent routine helps in stabilizing your body temperature and adjusting to the new timezone.

Pre-Sleep Routine

You have now landed, and should be feeling at 80-90% physical and cognitive capacity already. Before going to sleep in the new timezone (in the right time, aka your usual time that you are going to sleep, 10pm for example), you want to reinforce the reset once again. So take 2mg-5mg of melatonin (depending on whether you’re used to it or not. If you’re never taking melatonin, take 2mg). 

Depending on whether you are a fan of carrying supplements with you or not, you can extend the nighttime supplementation to 145mg of elemental magnesium and 3-5g of glycine. This will nourish your brain and body, but melatonin is doing all the heavy lifting for you here. 

Day 1 in the new timezone

I put an alarm (which I usually dont do) to wake up in the morning of the new timezone, between 7-9am, my usual wake up time. Feeling jet lagged is common after traveling across multiple time zones, so it's important to follow the reset protocol to adjust quickly. I repeat the hard reset supplementation:

2g of NMN

6g of TMG

2 caps of NAD+ Brain

6 caps of dessicated beef liver

1g of Creatine

4 caps of BCAAs

Getting myself a double espresso and hitting the gym straight away. Exercise is also a biological signal to your body that it needs to be active now 20-30 mins on a treadmill will do the job, but you can obviously exercise for longer. My physical and cognitive capacity is at 95%, while before the reset protocol I would probably be at 40% on day 1. This is a huge difference!

Will still take 3mg of melatonin that evening.

Day 2 in the new timezone

I now don’t feel any lag at all and my physical and cognitive capacity is at 100%. I will now wind down the NMN and TMG, and will return to my usual morning supplement routine:

1g of NMN

3g of TMG

2 caps of NAD+ Brain

6 caps of dessicated beef liver

1g of Creatine

4 caps of BCAAs

Hitting the gym is a standard for me first thing in the morning, and it keeps your mitochondria at a nice schedule. No melatonin is required. 

I thought the protocol would be easier to implement when travelling from East to West, but I was able to implement successfully and reset myself within 24 hours in both directions. 

FAQ on Jet Lag

How long does jet lag usually last?

Jet lag can last anywhere from a few days to over a week, depending on the number of time zones crossed and individual factors like age and sleep habits. Rapid travel across multiple time zones can make jet lag worse due to the body's inability to adjust quickly. Typically, it takes about one day to recover for each time zone crossed.

What does jet lag feel like?

Jet lag often feels like extreme fatigue, difficulty sleeping, and general feelings of disorientation. The symptoms of jet lag can include sleep disturbances, cognitive impairments, and digestive issues. You may experience mood changes, daytime sleepiness, and problems sleeping at night.

What is the best remedy for jet lag?

The best remedy for jet lag involves gradually adjusting your sleep wake cycle to the new time zone, using light exposure to reset your circadian clock, and possibly using supplements like NAD+ boosters and melatonin to promote sleep. Managing circadian rhythm disorders can also help treat jet lag by resetting the body's internal clock through lifestyle changes, melatonin supplements, and light therapy.

Is jet lag a 3-hour time difference?

While jet lag is more severe when crossing multiple time zones, even a 3-hour time difference can disrupt your body's internal clock, leading to mild jet lag symptoms.

How do you cure jet lag fast?

To cure jet lag fast, try to adjust to the local time zone immediately, get plenty of daylight hours, avoid caffeine close to bedtime, and consider using light therapy or melatonin supplements. See the article above for full protocol.

How long does it take to recover from jet lag?

Recovery from jet lag varies, but it generally takes about one day per time zone crossed for your body to adjust fully.

What is the best medicine for jet lag?

Melatonin is commonly used to help regulate sleep and is considered one of the best medicines for treating jet lag. Consulting a healthcare provider for personalized advice is recommended.

How to adjust to a new time zone quickly?

To adjust quickly, try to sync your sleep wake schedule with the new time zone before you travel, stay awake during daylight hours, and expose yourself to bright light in the morning.

What is circadian rhythms reset?

Circadian reset refers to the process of realigning your body's internal clock with the local time zone, often using light exposure and sleep schedule adjustments.

How long does it take to heal circadian rhythm?

Healing your circadian rhythm can take several days to a couple of weeks, depending on the extent of the disruption and your adherence to a consistent sleep schedule and light exposure.

How does melatonin help with jet lag?

Melatonin helps with jet lag by signaling to your body that it is time to sleep, thus aiding in adjusting your sleep wake cycle to the new time zone. It can be especially effective when taken at the appropriate time in the evening.

When should you take melatonin for jet lag?

For best results, take melatonin about 30 minutes to an hour before you plan to fall asleep in the new time zone. This helps to align your body's internal clock with local time. See extended protocol above.

Researched and reviewed by Dr Elena Seranova, Ph.D.

Dr Seranova holds a master's degree in Translational Neuroscience from the University of Sheffield, UK, and a Ph.D in Stem Cell Biology and Autophagy from the University of Birmingham, UK. She is a published author in multiple peer-reviewed journals, including Cell Reports and Developmental Cell.