<transcript><audio_42>are good for us to minimize the effects of jet lag are get late afternoon and early evening bright light preferably outdoors avoid dim light exposure until one hour before new ideal sleep time</transcript><transcript><audio_43>eat a hearty breakfast within 30 to 45 minutes after new ideal wake up time eat a complex carbohydrate rich dinner two to three hours before new ideal sleep time</transcript><caption><image_44>The image is a list of five bullet points that explain how to get late afternoon and early evening bright light, preferably outdoors. The bullet points are:

- Avoid dim light exposure until 1 hour before new ideal sleep time
- Eat a hearty breakfast within 30-45 minutes after new ideal wake up time

The first bullet point is titled "Eat a complex carbohydrate rich dinner 2-3 hours before new ideas sleep time." It is written in black text on a white background. The text is in a simple, sans-serif font and is centered on the image.</caption><caption><image_45>The image is a visual representation of the concept of East ward flight. It shows a horizontal bar with the words "East ward flight" and "Night" written on it. Below the bar, there is a purple rectangle with the word "Day" written in white. On the left side of the image, there are two lines, one representing the night and the other representing the day. 

On the right side of this image, on the bottom right corner, is a small icon of a person holding a sign that reads "Feeding schedules". The icon is a stick figure with a round head and a long body. The background is white.</caption><transcript><audio_46>and if you want to take melatonin tablet one sublingually one hour before new sleep time now let's talk about eastward flight east for in eastward flight uh our</transcript><transcript><audio_47>day become shortened so when we reach there it is night and our internal clock is set at day so</transcript><transcript><audio_48>we should uh our night will be shortened so to mitigate the effects of uh eastward jet lag we should get exposure</transcript> are good for us to minimize the effects of jet lag are get late afternoon and early evening bright light preferably outdoors avoid dim light exposure until one hour before new ideal sleep time eat a hearty breakfast within 30 to 45 minutes after new ideal wake up time eat a complex carbohydrate rich dinner two to three hours before new ideal sleep time and if you want to take melatonin tablet one sublingually one hour before new sleep time now let's talk about eastward flight east for in eastward flight uh our day become shortened so when we reach there it is night and our internal clock is set at day so we should uh our night will be shortened so to mitigate the effects of uh eastward jet lag we should get exposure
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