I avoid light at night but analyze: am I getting ENOUGH light during day? Map the circadian rhythm: bright light in morning advances sleep phase, lack of daytime light weakens circadian signal. Calculate: if I got 30 minutes bright light within 1 hour of waking, would that fix my sleep more than avoiding evening light? Show me the light timing protocol: morning light priority, then evening dimming. Give me the implementation: this is when and how long to get bright light. Include: why morning light matters more than evening darkness, how much light I actually need, and whether I'm focusing on wrong end of the day.