so he'll be more capable and alert in the morning with the highest for bastiaan that means 1st thing in the morning it's out into the fresh air and natural g. light not exactly a grueling task skipping one stop on the subway into work is all it takes. we also install a standard daylight lamp on his desk for him to use during the morning that way he's getting 2000 lux even in the office. and in the evening a book is always better than a screen. measurements show just how even a smartphone can influence our sleep patterns normal displayed light is dominated by the blue spectrum that suppresses melatonin the hormone that steers our weak sleep rhythm however many smartphones now feature a filter called night shift it cuts down the blue spectrum component sharply damage come on all it lets you use your smartphone it without feeling guilty about disrupting your sleep it's the stuff they start out. but others do this is the time the system will stop with the daylight lamp and walking in broad daylight i've got a feeling that i get tired very much earlier at night and want to go to sleep. on