How to Beat Jet Lag in the Land of the Midnight Sun Artwork

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🎙️ Sleep advice without a pill. 💊 If you’ve ever tossed and turned and wondered, “Why is something everyone does so hard for me?” — you’re not alone. Join Dr. Daniel Baughn, clinical psychologist and sleep expert @danielbaughnphd, and Dr. Michelle Zetoony, sleep and pulmonary medicine specialist @drzetoony, as we dive into the science, psychology, and mystery of sleep. From myths and misconceptions to real-life struggles and solutions, we’ll explore what it really takes to rest well—without quick fixes or pills. Come for the insight, stay for the laughs, and leave feeling a little more human (and hopefully a lot more rested). 🌙💤

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How to Beat Jet Lag in the Land of the Midnight Sun

June 16, 2026 • Sleep Takeout • Season 6 • Episode 135

0:00 | 34:06

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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.

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