The only real effects that I know of are light related. If you’re trying to sleep, making it as dark as possible is best. So using an eye cover or blackout curtains can help. But when you want to wake up, sunlight helps us wake up easier. This can be tricky in the winter when the sun rises later and doesn’t peek into your window until after you’ve already had to wake up. I think there are some phone alarms that will slowly add a warm light to the room to help with this, but I couldn’t say if they actually work or not. Hope this helps.