any tips to improve day-night schedule?

To improve your day–night schedule, get outdoor light early in the day to help set your circadian rhythm.

• Morning and late-day sunlight: Go outside for morning light soon after waking, and get outdoor light again in the late afternoon or around sunset. These two signals help your body distinguish daytime from nighttime and can support easier sleep and steadier wake times. 1 2
• Choose outdoor light: Morning sunlight can support mood, focus, alertness, metabolism, and nighttime sleep. Window, windshield, or screen light is not an equivalent way to set your circadian rhythm. 3
• If morning sun isn’t available: Consider a SAD lamp during your morning routine for about 5–10 minutes. It may help set your rhythm, but sunlight is more effective. 4