To manage jet lag, use daytime signals for wakefulness and nighttime signals for sleep, utilizing light and melatonin.

“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. So, and or give light as a daytime signal >> or and and use melatonin as the nighttime signal.”