The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
light resets our clock so in that way every time we stay up for two or more hours even for one night then for the next two nights our clock is kind of trying to catch up so in that way for three days the day of the disruption and then two days following the disruption um a clock is trying to catch up with the outside time so clock our body is not on time without clock
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Because if we delay our sleep by two to three hours at night, or we wake up two to three hours before our usual wakeup time, then when we're awake in the morning, we're usually exposed to light or we try to stay awake by eating or drinking some coffee and all of these events actually try to reset our clock. And it takes almost two days to adjust to a two hours change in wake-up time or two hours change in sleep time.
So that means by disrupting our sleep-wake cycle just for one day, we perturb our circadian rhythm for the next two to three days.