Bryan Johnson: tips for reducing jet lag

ByLongevity Notes Editorial
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Peer-Reviewed Research
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Bryan Johnson

Video Summary · June 23, 2026

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Key Takeaways

  • Adjust sleep schedule pre-trip: Gradually shift bedtime/wake time toward destination timezone 3-4 days before travel.
  • Use timed light exposure: Seek bright light in morning if traveling west, evening if traveling east.
  • Stay hydrated: Drink 1.5x normal water intake during flight and first 24 hours at destination.
  • Fast during flight: Stop eating 12-16 hours before destination breakfast time to reset circadian rhythm.
  • Take strategic naps: Limit to 20 minutes if needed, only during daylight hours at destination.

Bottom Line

Reset your circadian clock before and during travel by controlling light, food timing, and hydration – start adjustments 3-4 days pre-flight.

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Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.

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