Travel wrecks circadian timing because light is the primary zeitgeber; without a precise spectral strategy you get melatonin suppression, fragmented slow-wave sleep, and afternoon cognitive crashes. In 9 minutes Aria breaks down a surgical, data-driven light protocol you can run from a carry-on: pre-arrival morning anchoring, arrival-time spectral microdoses with a pocket light, evening spectral suppression with calibrated blue-blocking, and iterative tuning using wearable metrics (sleep staging, HRV, skin temperature and ambient melanopic lux). You’ll leave with a replicable 24–48 hour plan, exact dosage timings, and the minimal hardware kit that fits on any business trip. This is practical bio-hacking — no vague bright-light advice, just spectral math, timing windows, and the metrics to prove it.

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