Amy light can be too harsh. Downlights I use are perfect in terms of how much light they give off - but if you really want control, you can buy dimmable downlights and install a dimmer.

Newer LED downlights are dimmable and do not cause too much eye strain, so long as they are installed in a spot that does not shine directly into the viewer's eyes. This is particularly important for bedrooms.

I would recommend gimbles - you can direct the downlights exactly where you want them thereby avoiding harsh light and glare.

For the home make sure you use warm white downlights (approx 3000K). It is the cool white and particularly daylight white downlights that cause problems.

Note also that LED lights (including downlights) do not have UV which causes cataracts.