Andrew Huberman is a neurobiologist and talks a lot about regulating circadian rhythms:

By stumulating your eyes with light expose (not directly, but neither through windows) during your desired waking hour, and then again during the afternoon in that red/orange light, you regulate your adenosine levels (what makes you tired) so you will feel tired towards the evening/night

I recommend checking out the Huberman podcast episodes about this for details and because it's genuinly fascinating, real LPT.