Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

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

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

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.

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

In the evening, avoid bright artificial lights of any color, especially between 10:00 p.m. and 4:00 a.m., to optimize your sleep quality.

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

To support your circadian clock, get sunlight in your eyes early in the day and whenever you want to feel awake, as getting two hours a day of outdoor time without sunglasses significantly reduces the probability of developing myopia, or nearsightedness.