Viewing sunlight in the late afternoon and evening can protect your nervous system from the negative effects of bright artificial light at night.

Getting sunlight throughout the day, especially in the late afternoon and evening, can help improve mood and brain function.

Melatonin, which is inhibited by light, is essential for falling asleep easily, so getting outside in the afternoon can help boost its natural production.

Dimming lights in the evening is crucial as bright light inhibits melatonin production, which is essential for sleep.

Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.

If you don't view light early in the day, the cortisol pulse can shift later, leading to mood issues and sleep problems.

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.

Dimming indoor lights after sunset and using low-level lighting can help signal to your body that it's time to wind down for sleep.

During the second phase of the day, 9 to 14 hours after waking, dopamine and norepinephrine levels decrease, while serotonin rises, leading to a more relaxed state that is beneficial for certain types of habit formation.