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Sleep & recoveryCognitive performance

Travel & Jet Lag Recovery

AAdequate EvidenceLow commitment5 steps · 3 supplements · 2 habits

What this protocol does

Rapid circadian reset protocol for minimizing jet lag and maintaining performance during travel.

Who it's for

Frequent travelers crossing 3+ time zones.

Expected timeline

Reduces jet lag adaptation from days to 1-2 days.

Monthly cost estimate

€10-€20/month for supplements

Protocol steps

1
MelatoninsupplementAAdequate Evidence
At destination bedtime · 0.5mg

Directly shifts circadian phase — low dose is more effective

2
Morning sunlight exposurehabitAAdequate Evidence
At destination morning · 30 min

Most powerful circadian zeitgeber — resets master clock

3
Magnesium GlycinatesupplementAAdequate Evidence
Destination bedtime · 300mg

Supports sleep onset in unfamiliar environment

4
L-TheaninesupplementAAdequate Evidence
Destination bedtime · 200mg

Reduces travel anxiety and promotes relaxation

5
Meal timing alignmenthabitAAdequate Evidence
Align to destination

Food timing is a secondary circadian zeitgeber

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Questions about Travel & Jet Lag Recovery

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.