Dr. Michael Grandner

That's, that's probably fine to adjust to, but like, you know, if your flight is going to be landing, say like in the afternoon, but you're going to be taking off like the day before or whatever on the clock, think of it as you're going to be landing the next day.

have some crappy sleep on the plane.

The other thing that will help is planes are slightly hypoxic of an environment and oxygen rhythms.

Actually, there's some great data.

There's a lab in Israel that's been working on this, especially showing oxygen itself

is a circadian signal because oxygen dips during the night when you're asleep.

So being in a slightly hypoxic environment for an extended period of time, it's easier to trick your body into thinking it's nighttime than it's daytime.

And then as soon as you leave the plane and they open the door and now it's normoxic again, that can be an alerting signal.

So timing it that way is also helpful.

What about exercise?

Exercise too.

Exercise is an awakening signal.

So there's not much exercise you can do on the plane without annoying everybody, at least, I guess.

But as soon as you get off the plane, that's a great time to be moving.

because you want to send that daytime daytime daytime signal even though you're in your biological night say no no it's daytime daytime daytime and get light suppress whatever natural melatonin you have take the melatonin at night to to because because you might still be producing some of the melatonin during your biological night which is the environmental day and not producing that melatonin at night when you want to be so that's that's when you might supplement

Yeah, that's the thing with jet lag.

Send yourself a daytime signal when you want your body to think it's daytime.

Send yourself a nighttime signal when you want it to think that it's night.

And, you know, so you can block light as a daytime signal or give light as a daytime signal.

Right.