we're going to talk about jetlag for a few minutes, and then we'll see where we're left. Okay, so the two questions is I don't want to lose that I want to be able to continue sleeping. Well. What do we do when we fly through time zones? And then I know it's the return which causes more jetlag. That's not entirely true. It depends on which direction you're flying in. That causes the most jetlag. Okay. My brain appreciates. More asleep, yes, like all brains do. And is that a result of the glymphatic process that happens during the night? Thanks. And the short answer to that is, no, it's not necessarily a result of that. But that's one of the functions of or that happens during sleep. And maybe it's some, maybe to some extent, there is that process because that process is clearing the adenosine that builds up during the day that creates sleepiness. So to some extent, that's why you feel better when you sleep more because you're clearing that out. But there are also a lot of other like the toxins of the beta amyloid protein and tau protein. Those are cleared out as well. There are other reasons other things that the compact process, which essentially is washing the brain, washing all the junk that's accumulated during the day washing it out during sleep, because there's no time to clear it all during the day, in a brain that's functioning at top speed. Okay, so let's take a look at my favorite graphic. We remember these three major factors that we talked about stress and finding a way to do stress, right, if we can reduce stress, we're definitely going to be able to sleep better. But also we need to align our circadian rhythm, right, that's what's going to be affected by jetlag. And the reason that is, is because it's regulated by light exposure okay? So the cells in the retina, your visual cells, right, that respond to size, shape, color, movement, all the things that give us good vision, okay? But there are also a subset of cells that only respond to the presence or absence of light. And they carry that light information back to the master biological clock in the hypothalamus called the Super cosmetic nucleus. And it's the Yes, see, and for sure, okay. Now the Sen takes that information, and it's helping to regulate all kinds of rhythms, but the most important one for sleep is it shoots back to the pineal gland, which is the home of melatonin production. Okay, that's what's key about light exposure and sleep because it regulates melatonin. So everyone on the call right now, had our melatonin rhythm set this morning, when we got up and got exposed to light. And that's why light exposure first thing in the morning is so important, because that tells our brains number one, it's morning, turn off melatonin. Number two. When metals melatonin is turned off in the morning, a timer is set for it to come back on 16 hours later, so your brain prepares for sleep at night. And now in that 16 hour period, if we get exposed to light at night like we all are now looking at our devices, unless of course I saw that in one of the chats unless of course we are wearing our blue blocker sunglasses and looking like we're cool dudes from the 60s. Okay, the blue blocker sunglasses, they're amber colored see the amber color in here. Mind fit over my glasses. that I wear. You can buy them that fit directly even if you don't have glasses, but the idea is that they're orangey they're not. They're not clear. Okay, now these are blue blocker. Glasses. These are sun, daytime glasses, computer glasses that have a coating that knock out about 20% of the blue light. So when we're staring at screens all day, you know what I'm reading and all the things that I'm doing and I'm getting all that light in my eyes get tired these help reduce that eyestrain, but they will not block the light we get exposed to after hours. We really need those blue blocker sunglasses. Okay. So, that's all being said that how light interacts with our rhythm. Now, when we fly, East, that's the problem West is best. East is least. Okay. So when we're flying back even from California to New York, it's only three time zones. Right, Amanda? You've got another six time zones. To go. We'll get to that in a second. But when you're when you've been in California for at least a weekend, three days, four days, your brain has now adapted to their light. So in the morning in California now your circadian alerting system is turning on California morning. Okay. And now it's not turning off until California time. Okay, that's what's been shift to. So when you fly back to New York, it's not turning off until the middle of the night. And that's why we have trouble falling asleep when we fly east, from California to New York, or from California to the UK. Oh, it's much worse because it's nine time zones. But when you're flying West, okay, when you're flying West, your clock is is ready and willing to turn off well before you get to your new location. Okay, so I don't know if it's five hours from here to UK right now. Because you know, we're all shifting from Daylight Savings Time to Standard Time. So we just shifted this past weekend. We shifted in a good way this past weekend. Everybody gets an extra hour asleep. Okay. In the spring, hopefully by the way that may never happen again in the US. It may become permanent, standard time should become permanent. So in the spring, we will not shift to daylight savings time. That time. We're always forcing ourselves to lose an hour of sleep when we spring forward. And so instead of being able to sleep till seven, now that seven becomes becomes eight o'clock. And so we're actually getting up now an hour earlier. And that's really problematic. There are statistical increases in accidents and work accidents, car accidents, illnesses, you name it. So that's that's why it's going to become permanently the other way but nevertheless, so either you're flying nine or eight or maybe 10. I don't know if England shifts or what the scoop is there. If you want to come on and say something that'd be great. Yeah, yeah, I'm going to probably delay the rest of them. But this is really important. So what's going to happen is when you fly to California, your circadian clock is going to want to turn off pretty early, probably around lunchtime, maybe around two or three in the afternoon, because your circadian clock is much earlier in in the UK. Now you're flying west, so you can force yourself to stay up later. You might take a little nap on the plane. Force yourself to stay up later, which you can do you can force yourself to get sleepier, even though your clock is turning off earlier. You can force yourself to stay awake. And then when you get up the next day, you're going to get up on California time and get exposed to strong light California time. You're also going to get exposed to California light because your clock is going to be really ready to turn it off probably around. You know if you normally go to bed at 10 and you're flying nine timezones, your clock is ready to put you to sleep at 1pm When you get to California. So if you force yourself to stay awake or just get a short nap in and then get awake again, while it's still laid out, you're already helping your brain begin to shift and adapt to California time. And it'll be easier for you to go when you fly to California. So in your case, yeah, with the return trip will be more difficult and the only way you can start dealing with that is if you if you start