Dr. Michael Grandner

So I'm going to have crappy sleep.

I'll sleep, sleep on the plane when I can.

I got my

earplugs got my eye mask got my melatonin got like you know whatever um i will do what and and i'll do whatever i can to catch a little bit of sleep on the plane i'll have a crappy fragmented night of sleep on the plane land in the morning local time wake up i'll make it through my day just fine i'll power through the day

cause my sleep's generally good beforehand.

So I'll be pretty resilient, make it through the day.

I will be exhausted by nighttime local time.

And I'm essentially brute forcing my sleep wake homeostasis, even though I'm essentially my circadian rhythm is way off, but I'm tired when I want to be asleep and I am awake when I want to go around during the day and I'm getting the light exposure during the day.

And I, so I spent a lot of time outdoors when I travel and,

And so I'm sort of brute forcing a little bit.

It's like, I'm not going to be fully adjusted.

And, you know, maybe if I'm there for a week, I will be, but, but those first few days, I mostly make myself sleepy when I want to be unconscious at night when it's dark, even though my body thinks it's daytime and be awake when the sun is out and be moving and don't nap.

I do not nap for that reason because I,

I'm, I would be, it's sort of like, if you're taking a snack, don't, if you're going to have a light snack, don't have it be at dinnertime because that snack is going to be miserable because then you're going to wake up and you will have dropped into deep sleep.

And so.

Yeah.

I would, I would, especially as you're still in the adjusting period, don't give yourself mixed signals, but try and, and if the, and if traveling to Asia is more complicated because the fight's so much longer, but.

Think of it as local time.

Think of when you're going to land.

When do you want to wake up before you, it could be a few hours off.