S6 E135 - How to Beat Jet Lag in the Land of the Midnight Sun
Dan and Michelle discuss how traveling across time zones to northern destinations with very long summer daylight (e.g., Alaska, Canada, Iceland, Scandinavia) can disrupt circadian rhythm cues and worsen jet lag. They explain that the brain relies heavily on light, not clocks, to set alertness and sleepiness, and offer practical tips: immediately shift to destination time for meals, caffeine, naps, and sleep; consider travel direction (east vs. west) and use daylight/darkness strategically; “create your own sunset” by reducing light 1–2 hours before bed; pack darkness tools like an eye mask and curtain clips; keep naps short (about 20–30 minutes); stop caffeine at least 6 hours before bedtime and avoid using alcohol for sleep; build sleep pressure with daytime activity; use melatonin thoughtfully as a timing cue with medical guidance; and don’t catastrophize one imperfect night—aim for progress, not perfection.
00:00 Midnight Sun Jet Lag 02:27 Circadian Clock Basics 06:05 Tip 1 Destination Time 09:58 Tip 2 Travel Direction 12:52 Tip 3 Create Sunset 17:49 Tip 4 Pack Darkness 19:43 Tip 5 Nap Smart 22:27 Tip 6 Caffeine Alcohol 24:10 Tip 7 Build Sleep Pressure 26:22 Tip 8 Melatonin Timing 28:08 Tip 9 No Catastrophizing 30:06 Simple Travel Sleep Plan 31:37 Wrap Up And Resources
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
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Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
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