I agree with Colin, but there is more to this that you need to be aware of as you clearly have a problem here for your fish. I will cite relevant potions of an article I wrote a few years ago elsewhere that should explain things, but feel free to question.
Fish are affected by light in many ways. The health of fish is closely connected to the intensity of the overhead light, various types of light, and sudden changes from dark to light or light to dark. To understand this, we must know something about the fish’s physiology. The primary receptor of light is the eye, but other body cells are also sensitive to light.
Fish eyes are not much different from those of other vertebrates including humans. Our eyes share a cornea, an iris, a lens, a pupil, and a retina. The latter contains rods which allow us to see in dim light and cones which perceive colours; while mammals (like us) have two types of cones, fish have three—one for each of the colours red, green and blue. These connect to nerve cells which transmit images to the brain, and the optic lobe is the largest part of the fish’s brain.
These cells are very delicate; humans have pupils that expand or contract to alter the amount of light entering the eye and eyelids, both of which help to prevent damage occurring due to bright light. Fish (with very few exceptions such as some shark species) do not have eyelids, and in most species their pupils are fixed and cannot alter. In bright light, the rods retract into the retina and the cones approach the surface; in dim light the opposite occurs. But unlike our pupils that change very quickly, this process in fish takes time. Scientific studies on salmon have shown that it takes half an hour for the eye to adjust to bright light, and an hour to adjust to dim light. This is why the aquarist should wait at least 30 minutes after the tank lights come on before feeding or performing a water change or other tank maintenance; this allows the fish to adjust to the light difference.
Turning the Tank Light On/Off
When the tank light suddenly turns on in a dark room, fish will dive to the substrate, dash about frantically often hitting the glass sides of the aquarium, or even jump out of the water. The same reactions occur when the tank lights are suddenly turned out. Aside from any possible physical injury the fish may sustain, these sudden changes in the light cause significant stress to the fish.
The solution with tank lights is obvious: the room should always be reasonably well lit when the tank light comes on and when it goes off. Given the evidence mentioned previously of the time it takes for fish to adjust, the room should be lit for at least an hour before and after the tank light is turned on or off respectively.
The Day/Night Cycle
Most animals have an internal body clock, called a circadian rhythm, which is modified by the light/dark cycle every 24 hours. In fish this light sensitivity in their cells is very high. Previously I mentioned that the rods and cones in the eye shift according to the changes in light. This process is also anticipated according to the time of day; the fish “expects” dawn and dusk, and the eyes will automatically begin to adjust accordingly. This is due to the circadian rhythm.
This is one reason why during each 24 hours a regular period of light/dark—ensuring there are several hours of complete darkness—is essential for the fish. In the tropics, day and night is equal for all 365 days a year, with approximately ten to twelve hours each of daylight and complete darkness, separated by fairly brief periods of dawn or dusk. The period of daylight produced by direct tank lighting can be shorter; and the period of total darkness can be somewhat shorter or longer—but there must be several hours of complete darkness in the aquarium. The dusk and dawn periods will appear to be stretched out, but that causes no problems for the fish. It is the bright overhead light that is the concern, along with having a suitable period of total darkness. And the "day" period when the tank lights are on should be one continuous period, not sporadic, and it should be the same every 24 hours or it will impact the circadian rhythm causing more stress.
Using a timer for the tank light is very important so this day/night cycle is consistent every 24 hours. Have the room lit when the tank light comes on and goes off, whether by natural daylight or artificial room lighting. Make sure there is a period of several hours of total black darkness with no room lighting of any kind.
