Nothing can replace full spectrum natural light, so face a window or go outside,...

Nothing can replace full spectrum natural light, so face a window or go outside, when possible, https://endmyopia.org/why-vision-is-worse-at-night-and-on-cl...

Indoor, try Sylvania TruWave LED (2700K, high CRI, low flicker, high lumens), https://gembared.com/blogs/musings/the-best-daytime-white-li...