Free · 95 pages

Everything I know about light and your body clock — measured, not guessed.

Most light advice is copied from other articles. This is written from my own spectrometer: every target, every product, every number in it came off my bench.

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200+

Products Tested

70+

SAD Lamps

100+

Blue Blockers

Lab Data

Not Opinions

What’s actually in it

No filler chapters. Five parts, each one thing you can act on.

📐

The numbers that matter

Melanopic EDI, the 250 / 10 / 1 targets, and why the lux and color-temperature figures on the box mislead you — with the measurements that show it.

🕗

A protocol for the whole day

Morning, daytime, evening, night. What to do, when, and the timing detail that decides whether any of it works.

🔬

Gear with the data attached

What I’d actually buy in every category, and the spectra behind each pick — including where two products with identical spec sheets aren’t remotely alike.

Who it’s for

You’ll get a lot out of this if…

  • You wake up tired no matter how long you slept
  • Winter reliably flattens you
  • You can’t fall asleep before 2am and can’t fix it
  • You bought a SAD lamp or blue blockers and can’t tell whether they’re doing anything
  • You work nights, or you’re about to fly somewhere far

It won’t help much if…

  • You want a supplement stack — there isn’t one in here
  • You have chronic insomnia. Light helps at the margins; the book says plainly what actually works and points you there
  • You want quick tips. It’s 95 pages and it expects you to read them

Send me the book

95 pages, free, no upsell inside. You’ll get one email now with the download, and a monthly note on what came off the bench.

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