I covered my bedroom window with a blanket and that keeps most of the light out at night. Closing my laptop shell helps keep down the light in my room.
I have a US to EU jet lag routine. Basically I try to catch a late flight east from as far west as possible and get precisely 6 hours of sleep. It’s enough that I can make it through the next day without a nap until 22:00 or so and be tired then. Normal sleep thereupon and it’s pretty much sorted.
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[ 5.0 ms ] story [ 47.6 ms ] threadI have a US to EU jet lag routine. Basically I try to catch a late flight east from as far west as possible and get precisely 6 hours of sleep. It’s enough that I can make it through the next day without a nap until 22:00 or so and be tired then. Normal sleep thereupon and it’s pretty much sorted.
You would likely find these two episodes applicable and interesting if you're willing to make that time investment.
https://hubermanlab.com/master-your-sleep-and-be-more-alert-...
https://hubermanlab.com/find-your-temperature-minimum-to-def...