Front-Load Light, Back-Load Darkness
The first half of your day should look different from the second half. Morning sunlight raises cortisol about 50 percent above baseline, which is what you want early for energy and focus. Late-shifted cortisol is linked to depression, so you want bright light early and dim light at night.
Get sunlight, or bright artificial light if there is no sun, in the first part of your day. In the evening, cut bright overhead lights. Early light, late dark, most days.
