Thank you so much! If you email me (see my profile--also anyone is invited to do this), I may be able to help you get a copy of "Energy Thieves" in English! :-)

Unfortunately melatonin gives me skull-crushing headaches! :-(

I am so glad that melatonin works for you!

Interestingly, there is a calculation that is used with lighting called melantopic ratio. This is the best writeup on circadian lighting, by far [1]. Here is the best website [2]. Here is the best overview [3]. This has the best pictures for sunrise/mid-day/evening/night lighting (flip through the pages) [4].

The Dreem 2 [5] headband is probably a better option in terms of comfort, rather than the OpenBCI EEG, for most people. It unfortunately does not meet the requirements for it to be a "home sleep lab", though. Know that the company is required to follow the GDPR, which is useful, and good to keep in mind for the end-user.

Anyways, I initially found out about chronotypes from reading a Financial Times article, with my subscription (see the gifted article link I provided below) [6]. Apparently it is a huge deal in Switzerland and Germany, which I found out by doing more research into it online, and it is studied there extensively. I also gifted a Financial Times article by a sleep expert mentioning chronotypes and how to get a good night's rest [7], if you want to read that.

[1] Circadian lighting for designers and manufacturers: https://www.lrc.rpi.edu/healthyliving/img/background/additio...

[2] Lighting Research Center: https://www.lrc.rpi.edu/

[3] Creating the circadian lighting toolbox — Bringing the language into practice (MAGAZINE): https://www.ledsmagazine.com/lighting-health-wellbeing/artic...

[4] The Design Implications of Circadian Lighting: https://leducation.org/wp-content/uploads/2019/04/Design-Imp...

[5] Dreem 2 Headband: https://dreem.com/

[6] How to hack your circadian rhythm: https://on.ft.com/3lSLZSW

[7] Sleep expert Matthew Walker on the secret to a good night’s rest: https://on.ft.com/2Whr8O5

Re your melatonin comment: just to check that you tried a dose of around 0.3mg/day rather than the enormous overdoses it's much easier to obtain?

Huh, what are the effects of the “overdose”. Is there any adverse effects on sleep or just unnecessary? On some nights (mostly before I have to go in office) I’ll take 10mg melatonin and 25-50mg doxylamine to put me out ASAP.

I was about to suggest the same thing - personally larger doses than 0.7mg seem to give me restless sleep. But it's a very personal thing. Experiment if you can afford to.

I will try melatonin again, for sure. Thank you for the thoughtful suggestion! :-)

I will definitely try that again, with the dose you suggested. :-)