Rods are responsible for night vision, while cones are mainly for daytime vision, and they rely on chemical reactions involving vitamin A to convert light into electrical signals.

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

The eyes collect light information and send it to the brain in a form it can understand, using specialized cells called photoreceptors, which include rods and cones.

To support your circadian clock, get sunlight in your eyes early in the day and whenever you want to feel awake, as getting two hours a day of outdoor time without sunglasses significantly reduces the probability of developing myopia, or nearsightedness.

Light and darkness are powerful tools for regulating sleep; exposure to light signals your body to be awake, while darkness encourages sleep.

Dimming lights in the evening is crucial as bright light inhibits melatonin production, which is essential for sleep.

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

Melatonin, which is inhibited by light, is essential for falling asleep easily, so getting outside in the afternoon can help boost its natural production.