Blue Light & Circadian Shifting for Travel

Jet lag doesn’t have to ruin your trip! Instead of just dealing with groggy mornings and sleepless nights, you can train your body to adjust faster before you even land. The secret? Strategic blue light exposure. Before my trip from Amsterdam to São Paulo, I used blue light at night to delay my sleep phase and avoided morning light to prevent my body from staying stuck in Amsterdam time. This helped me sync my body clock to my destination before I even stepped on the plane. Here’s what I did: Evening Blue Light Exposure – Bright light at night suppressed melatonin, delaying my body’s natural sleep time (Wahl S. et al., 2019). Morning Light Avoidance – I wore sunglasses and kept lighting dim to prevent my body from anchoring to the wrong time zone Time Zone (West K. et al., 2011). Meal Timing & Exercise – Eating and working out later in the day reinforced my body’s shift (Silvani MI. et al., 2022). Low-Dose Melatonin – A small dose (0.5 mg) helped signal my body when to sleep (Wahl S. et al., 2019). By using this method, I landed feeling awake and adjusted instead of exhausted. If you travel often or struggle with sleep, this trick can help you reset your internal clock faster!