I am not an authority in anything--but I can share what I know. Take what you will from it.
Recently, I upgraded my bench to overhead LED lighting. The difference to me is night and day. The light fixture floods my bench with light, and it does not seem to strain my eyes in the least. The fixture that I purchased is relatively lite. So, you could hang it from a drywall ceiling. It comes with drywall anchors as well. This was the best $50 that I spent in a long time. For me, poor lighting is a thing of the past.