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We measured east-facing windows at 1,000-5,000 lux and outdoor exposure at 10,000-100,000 lux. The 4-10× delta matters for phase-shifting; readers ask which is good enough.
Searches up 180% YoY but the human-trial body is sparse. We want a cited reading instead of a TikTok one.
Most retail melatonin is 5-10 mg. The trial literature centers on 0.3-0.5 mg. The gap matters and we want it on the page calmly.
Readers self-diagnose DSPD. The clinical criteria are stricter than the internet suggests. We want a calm, cited line.
The pillow-distance lux is 100-300, well below the phase-shifting threshold. The mechanism may be alertness, not entrainment.
Most readers have heard west-is-easier. Few have read why. The free-running period of 24.2 hours sets the answer.
Validation studies exist for some trackers and not others. The honest table is the one we want to publish.
Top reader question. The sleep-architecture answer is more interesting than the wellness-influencer answer.
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