Viewing afternoon and evening sunlight can partially offset the negative effects of artificial light exposure at night, reducing melatonin suppression by half.

“in the evening when you view low solar angle sunlight so in the a the afternoon Setting Sun or evening Setting Sun you do the exact opposite you're phas delaying the clock it's the equivalent of your kid being at the very top of the of the arc and so it's gone you know maybe 12 and a half hour uh 12 let's say 12 and a half hours is the duration of that swing and you run up and you push them from behind and give them a little more push that's the equivalent of making yourself stay up a little later and and wake up a little later”

“if you do see afternoon and evening sunlight there's a beautiful study published in science science reports yes science reports two years ago showing that that can partially offset the negative effects of artificial light exposure at night I think of this as your Netflix inoculation and the amount of melatonin suppression from Nighttime light exposure is haved by viewing evening Setting Sun”

“in the evening when you view low solar angle sunlight so in the a the afternoon Setting Sun or evening Setting Sun you do the exact opposite your phase delaying the clock... making yourself stay up a little a little later and wake up a little later”

“viewing evening light can partially offset the negative effects of bright light later at night and this was shown in a really nice paper where they looked at the degree of melatonin suppression to bright light at night depending on whether or not people had seen some bright light in that study designed to mimic St sunlight in the evening for I I believe it was you know somewhere between 10 and 30 minutes in the evening”