Amico 4 Pack 5/6 inch 5CCT LED Recessed Lighting, Dimmable, 12.5W=100W, 950LM, 2700K/3000K/4000K/5000K/6000K Selectable, Retrofit Can Lights with Baffle Trim, IC Rated - ETL & FCC, White

While a standard bulb will work, an led BR30 style (flood light) will be more efficient in the recessed fixture. The best solution would be an LED retrofit kit that snaps in over the top of the fixture. It gives a nice finished appearance and also helps air seal the fixture. They can be pricey but there are affordable options. https://a.co/d/00puLF7C Anything you put in there is better than a CFL

Use something like these with a gasket: https://a.co/d/0a5jDRnW