This is a great topic. I think shading excess light from getting across the room is a great idea. Ultimately I think what will be the most important is the schedule of your lights. If you have your lights turn off a few hours before you go to bed it will help balance your circadian rhythm. Also shortens the window of time you have to stare into the tank. All while keeping your tank inhabitants happy. I know some night owls will run their tank lights well past midnight. I personally believe in 8-9 hours of sleep during the night, not into the hours of day. So my tank lights go out by 8pm and it's also an indicator that I'm done eating/snacking for the day. By 9:30 I'm usually ready to snooze. With all that said I've always had a hard time falling asleep, so I'm hyper aware of how my body responds to extra stimuli. The biggest downside is that if I have a long day I sometimes get home when the lights are already ramping down. Luckily my fish have gotten used to evening feedings.