Dr. Michael Grandner

But if you're 20, early to bed, early to rise, you might have a circadian rhythm problem.

Yeah, you can give people melatonin.

You can give melatonin, that low dose, half milligram melatonin as a phase-shifting dose, and light as a phase-shifting dose of bright light.

You can do that.

If you get a 20-year-old up early, flood them with bright light and movement.

Physical activity, exercise, movement is extremely powerful also as a phase shifter.

Early.

Yeah, early exercise.

Get them up, get them moving early.

They will get tired a little earlier.

Their circadian rhythm might still be a little bit off, but they'll be able to sleep.

And over time, especially if you have the dim lights in the evening...

Those dim lights in the evening can help pave the way for, you know, even if their natural melatonin isn't going to rise, give a little bit of melatonin in the evening, force that rise a little early.

I mean, you can essentially jet lag yourself on purpose without traveling by doing that, by giving light and melatonin at the time you want.

I mean, that's good to know, right?

Yeah.

Yeah.

Some people are more resilient to it than others.

Some people are more sensitive to it than others, but you can do it.

Um, and actually, um, it peaks this, this delay seems to peak in the early twenties, like 22.