Get as much light as is safely possible early and through the day, as little as possible after about 8 p.m., and no bright light to the eyes between 11 p.m. and 4 a.m.

you want as much light as as safely possible early in the day morning and throughout the day including blue light and you want as little light coming into your eyes artificial or sunlight after say 8:00 p.m. and certainly you do not want to get bright light exposure to your eyes between 11:00 p.m. and 4:00 a.m.