On Youtube there is a really interesting video from Med Cram called Sunlight: Optimize Health and Immunity (Light Therapy and Melatonin) with Dr Roger Seheult. He is a great educator and one of the very best I have seen and heard.
After seeing that I'll try to change my internal clock and goi for a walk in the sunlight every morning in order to make my body produce melatonin.
This is a picture from the video where one can see the spectrum of the sunlight. The blue ones are the ultraviolet lights with among others UVB which helps the skin produce vitamin D. The light to the left has the shortest wavelengths and that means also that they do no penetrate very easy. The infrared light to the right have the longest wavelengths and they penetrate more easy. One cannot see the infrared light but the portion of it nearest to the light you can see is very important. It is marked NIR (near infrared range) and it helps our mitocondrias to produce melatonin.
The mitocondrias are inside the human cell and the function is to produce energi. While producing energy there are residual products which can harm the mitocondria, the cell and the organ, something which is called oxidative stress. The function of melatonin is to disarm the oxidative stress. Melatonin is an antioxidant which the body produces it self.
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