View some sunlight in the afternoon before the sun goes down. It adjusts your retinal sensitivity in a way that allows you to get, to view a little bit more artificial light at night without disrupting your melatonin. Bright lights from screens aren't going to really mess you up quite as much. However, dim the lights in the evening, especially overhead lights,. These neurons in the eye that set the circadian rhythm and generate states of alertness. They're more or less in the lower half of your eye and they view the upper visual field.