Seek bright light exposure, ideally from sunlight, to maximize alertness, and do the opposite to promote sleepiness.

“And then in the evening, which is this critical period three that we're referring to, really try and dim those lights or have them off or just rely on candlelight or moonlight from the hours of about 10:00 p.m. until 4:00 a.m.”

“Ideally, the lights that you do use you would place low in that physical environment. So you would try and not use overhead lights, but rather rely on desk lamps or lights even placed low to the floor, even on the floor. If you are going to use light at night, and most people do, I would encourage you to use as little artificial light as is required to carry out the activities you need to require safely.”