Lights Out is an entertaining, sometimes nutty/crunchy read; it teaches the importance of syncing daily rhythms with those of planet. If the gravity of the moon pulls the oceans that cover 70% of the surface area of this giant space rock rushing and spinning through space, we're foolish to think that we little creatures are somehow unaffected by the relative movements of this planet and the sun.
Turn off the lights soon after the sun goes down and go to sleep. Sure, we can stay up past sunset, but remember that until the electrification of lighting, there was evening and there was morning, the next day. Do not fool yourself thinking that this light/ dark cycle is not impressed on your genes from generations past. Don't fight against your body and the movement of the celestial bodies.
Wind down your day at 9. Do no more task-based work. Go to bed at 10PM. Wake up when the sun wakes you. The value of 8 hrs of sleep from 10PM- 6AM is greater than the value of 9 hours from 11:30-8:30. The more synced you are with a natural light/ dark rhythm, the more you're in harmony with the rhythms of the universe. Now who sounds crunchy?