Maximizing bright light exposure throughout the day and minimizing it in the evening is crucial for circadian entrainment.

“Basically, you want as much bright light ideally from sunlight in coming in through your eyes throughout the day. And then in the evening, you want as little bright light coming in through your eyes.”

“Get sunlight when you wake up (UV is low)”

“there are four things SE sunrise or sunrising you don't need to see it cross the Horizon Sunset bright light during the day minimize light exposure at night and you don't need Pitch Black”