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.
The other thing I would say and and this has been this has been looked at as well is um using sunlight in the morning at your location for um telling your brain that hey it's it's it's morning time. And this means like getting outside or getting like you know 10,000 lux light exposure at what is morning time in the new location, right?
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So, if you're traveling to Europe, one way you could do this is, you know, you land typically early in the morning, get outside as quickly as possible, get sunlight in your face. Also, a great time to exercise.
And then two is when I when we landed I tried to immediately get on that uh time zone. So, I woke up in the morning around actually I think around 4:00 or 5:00 in the morning, but in Sweden it's light uh I think like 18 hours a day or 19 hours a day at this point. So, I get up and immediately get sunlight in my eyes for a few minutes.
Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production.