As frequently as possible you should try to get at least 5-10 minutes of sunlight into your eyes. Please do not directly stare at the sun. By getting sunlight in your eyes it helps set your circadian rhythm. On the opposite end, try to avoid super bright overhead lights at night. I also find even 5-10 minutes of exercise in the morning makes me feel way better. FWIW I am someone who also needs to wake up very early for work.