"Also view evening light near sunset daily A study Huberman cites found that viewing sunlight around the time of sunset — within roughly an hour — "prevents some of the bad effects of light in preventing melatonin release later that same night." Giving the brain two anchoring signals, one at morning and one at evening, tells every cell in your body when day ends and night begins. Adding even a brief 2-to-10-minute outdoor walk in the late afternoon or evening can protect your melatonin rhythm against the disrupting effects of screens and indoor lighting later on. Source: Andrew Huberman, Huberman Lab, Master Your Sleep & Be More Alert When Awake"