Light researcher Karin Smolders from TU Eindhoven emphasizes the crucial role of light in waking up effectively and regulating the body's biological clock. She advises immediately turning on all lights upon waking, aiming for at least 250 lux on the eyes, and opening curtains to maximize natural daylight, which is more powerful than artificial lighting. Smolders suggests cycling to work or taking breaks outdoors to absorb more light, noting that morning light is particularly important for resetting the biological clock, which naturally runs slightly longer than 24 hours. In the evening, she recommends using dimmable lamps to avoid suppressing melatonin production, which signals sleepiness.