Every cell in our bodies has a 24 hour molecular clock. Those clocks are all aligned with one another by when we view sunlight, and early day (low solar angel) sun IG kit in particular. (Morning sunlight sets a biological timer for us to get sleepy somewhere between 14 and 16 hours later.)
The key is to view morning sunlight for 5-10 minutes on clear days, 10-20 minutes on overcast days, and 30 min on dense Ive car days. Those are minimums. More is better if you have time/access. Especially in winter!
If you miss a day, get twice as much sunlight exposure the morning of the next day. You don’t need to stare directly at the sun and blinking to remain comfortable is key. Never look at any light so bright that it’s painful to look at! Also, don’t try and view it through a window or windshield. It simply does not work because the relevant wavelengths are filtered out.
Bright artificial lights are fine in the morning and day but not a replacement for sunlight!
Dim the lights way, way down at night; it doesn’t take much light viewing to disrupt your circadian clock.
If you live someplace with minimal sunlight, consider an artificial daytime simulator source. Don’t wear sunglasses for this morning light or sun viewing practice , but contact lenses and eyeglasses are fine, even if they have UV protection.
*Do read the Disclaimer