The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
you would do especially well to avoid UVB exposure from artificial sources, not just from 10:00 pm to 4:00 am, but really be careful about getting too much exposure to UVB even in the late evening, so 8:00 pm perhaps to 4:00 am.
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avoid UVB light from artificial sources between the hours of 10:00 pm and 4:00 am.
So while UVB exposure in the morning and throughout the day is going to be very important for elevating and maintaining elevated mood
if you want to keep your mood elevated, get a lot of light, UVB light, throughout the day, and at night, really be cautious about getting UVB exposure from artificial sources.
Many of you, I'm guessing, are wondering whether or not you should seek out UVB exposure throughout the entire year or only in the summer months. And that's sort of going to depend on whether or not you experience depression in the winter months, so-called seasonal effective disorder.
So if you want to keep your mood elevated, get a lot of light, UVB light throughout the day. And at night, really be cautious about getting UVB exposure from artificial sources.