any tips to improve day-night schedule?

To improve your day-night schedule, one science-supported tip endorsed by Andrew Huberman is to view morning sunlight. This practice can enhance mood, focus, alertness, and nighttime sleep. It also has positive effects on metabolism, either directly or indirectly by improving sleep quality. Exposure to sunlight ideally should happen early in the day and again in the late afternoon or evening before sunset. This protocol is beneficial for mental and physical health, as well as overall performance. However, it's essential to be outside since sunlight viewed through windows or screens doesn't provide the same benefits and will not set your circadian rhythm effectively.

If you cannot get sunlight exposure in the morning consistently due to seasonal changes, geographical location, or work schedules, you might consider using a so-called SAD lamp for about 5 to 10 minutes during your morning routine. While not as effective as actual sunlight, these lamps can still improve mood and assist in setting your circadian rhythm 1.