The three layers of light every room needs
Overhead only is why your rooms feel harsh at night.
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The single biggest quality-of-light upgrade in any room is layered lighting — and it's cheaper than the rug you were going to buy first. Two warm lamps in a $60 total budget can outperform a $600 light fixture.
Layer 1: ambient (the overhead)
The room's baseline. Whatever ceiling fixture came with the room, dim it if you can, and put a warm bulb in it (2700K). If it doesn't dim, replace it with something that does — $25 at any hardware store.
Layer 2: task (the reading light)
A lamp aimed at what you're doing. In a living room that's a floor lamp behind the sofa or a table lamp on the side table. In a bedroom it's a bedside lamp. In an office it's a desk lamp. Warm bulb, always.
Layer 3: atmosphere (the mood)
The lamp on the shelf you never turn on until 8pm. Small, low, warm. Its job is to make the room look like an oil painting when the overheads go off.
If you can only do one layer, do task. Add ambient dimming next. The atmosphere layer is what makes rooms feel expensive — save for it, but the first two matter more.