Regarding morning sunlight - I generally get up between 6 and 6.30am. There are times of the year when there is no daylight (I assume it doesn't have to be actual sunshine for the circadian rhythms to be fired up) until I've been awake for an hour. Is it still worth going out once the night does turn into day?

And another one - the power down hour. No screens. I like to read on an iPad - are blue light blocking glasses actually doing anything or is that a fallacy? If they are actually doing something, can I read from an iPad for the power down hour or does it need to be a physical book? (I'd ask in the Q&A call, but sadly have a meeting myself at that time)

1. https://sleepdoctor.com/sleep-profile-quiz/

done

Yes - do this with notifications, now to put phone on 'Do Not Disturb' mode

Yes