To adapt to a new time zone, avoid blue light exposure an hour before sunset and throughout the evening.

“So you just want to avoid blue light at all costs. So blue light blue light blocking glasses, red light on your phone, don't watch the screens, things that you've talked about before, these all make total sense. But then you have to sort of keep that up once you get to location. So like once you're in Europe, you have to make sure that you're not giving your eyes any blue light in that time that you're trying to wind down. So as soon as sunlight as as soon as the sun is setting or really like an hour before the sun starts setting, you really want to avoid blue light so you can start telling your your brain, hey, it's time almost time to go to bed because your brain is not expecting to produce melatonin at that time.”