WEBVTT

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Nine o'clock in the evening. Across the Leventina valley, house by house, the lights come on.

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Melatonin tells the body it's time to sleep. And light delays that message.

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You don't need bright light to affect your body clock. Any ordinary room light already produces half the effect.

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It doesn't take a floodlight. Even an ordinary lamp can have an effect if it's on at the wrong time.

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Push the sleep signal back, and sleep follows. The alarm clock doesn't.

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Less light in the evening means sleep comes earlier. It's one of the simplest things we can do.