To optimize circadian rhythm, use 10,000 lux artificial light in the morning and red/amber light in the afternoon.

“I think you know it's nice to extend the day. I don't think that's wrong if you somehow can block that light from affecting your circadium clock. >> You do keep your home quite dim to dark at night. >> I am an extreme, but I measured it for myself and I asked Reie, my wife, if she's okay with it. She also liked the dimness. Both of us can see well in in dim conditions. But I think you have to measure it for yourself. You really have to do it's a very simple experiment. Just try to dim the light as much as you can. I I call it the minimum amount of light you require to see comfortably. You know, use red light that is very dim if you want to keep the room for sleeping. Red light that is very dim has very small effect on on on circadium clock. and below 10 locks of red light literally doesn't affect sleep at all.”

“Um hopefully they're dimming their lighting a bit in the evening, not relying so much on overhead lighting, trying to get their circadian rhythm correct. And in the daytime getting outside is get their sunlight in the morning, etc. And they want to get some more balanced or long wavelength light.”

“as far as the sun goes try to mimic your lighting with the Sun so if the Sun is out full middle of the day have your bright lights on no big deal but once that Sun starts to go down and you start to see the red and the oranges in the sky that's going to be your cue to start turning your lights down inside of your house and transition over to more of the amber colored lights and then at night if you got to get up to go to the bathroom or whatever highly recommend just using red lights so you're not really messing up your shadian Rhythm too much”

“And even a bright red light can interfere with your circadian rhythm. It's the brightness of the light and how much blue is in it. But a dim red light close to the floor is the easiest way to still move around and do things in your house at night without negatively affecting your circadian rhythm, negatively affecting your sleep quality.”