It is no exaggeration to say that light changed my life. This often overlooked wellness tool may seem so simple, but it can have some truly impressive benefits. I’ve talked a lot over the years about sunlight, blue light, red light therapy, etc. Today I’ve put it all in one place so you can learn all about the benefits of light and how it can positively impact your life.
There is some overlap in the following sections, but I’ve tried to separate the information into a few different categories. Many of these articles and podcast episodes are purely about light for health, but some also include other strategies along with light exposure.
Healthy lighting is just one tool in your toolbox. Although it can have a pretty dramatic effect, other healthy habits like stress reduction, sleep, hydration, etc. are still important. I would argue that healthy light exposure enhances the effects of all of this.
benefits of sunlight
Overall, sunlight is a powerful healing tool. When it touches our skin and eyes, it triggers our body to produce the hormone vitamin D. It helps strengthen your immune system, improve bone health, improve your mood, balance your hormones, and more.
But many of us are stuck indoors most of the time, under flickering artificial lights. Experts estimate that children spend an average of four to seven minutes outside. A recent poll found that preschoolers only go out to play once a week, and on average less than that.
Adults aren’t much better. Most adults report spending less than one hour outdoors per day. And more than 18% of us spend less than 15 minutes a day! Making it a priority to get outdoors at different times of the day can make a big difference to your health. Here are some more compelling reasons to get out there and into the light!
Morning light benefits
Morning sunlight has its own health benefits and deserves a separate section in this article. When I was recovering from Hashimoto’s, I would set an alarm and go outside when the sun rose and fall back asleep in the natural light. I hope you have more energy than you did then. Even if not, morning sunlight can help! Morning sunlight is unique because it is a great source of red light and helps naturally balance our circadian rhythms, cortisol levels, and more. It has become a non-negotiable part of my morning routine!
Cortisol and circadian alignment
Exposure to sunlight, especially seeing sunrises and sunsets, is key to circadian alignment. According to the Cleveland Clinic, the circadian rhythm is our body’s natural 24-hour clock. This is the system that regulates your sleep-wake cycle, hormones, digestion, stress levels, and more.
Light also plays an important role in cortisol levels, also called the stress hormone. We actually want cortisol. You just want the right amount at the right time. However, exposure to blue light at the wrong time of day and other stressors can disrupt your cortisol rhythm. Here’s how to use light to improve both cortisol and circadian rhythms.
The role of sunscreen and sunlight
I’m not the biggest fan of sunscreen most of the time. Contrary to most conventional dermatologists and doctors, I believe we need more sunlight, not less! That said, burns and skin damage are never a good thing.
Here’s a balanced approach that addresses when sunscreen can be helpful and beneficial to your health. There are also other ways to protect your skin outdoors and the benefits of sunbathing.
red light therapy
Morning and evening sunlight (at sunrise and sunset) provides free red light. Then there are red light therapy devices for a more targeted approach. You can find red light face masks, red light blankets and panels, and even red light toothbrushes for gum health!
Here are my thoughts on red light therapy, its benefits, and how to get it from the best source.
healthy home lighting
Many of us don’t think about indoor lighting when it comes to the benefits of light. But the wrong indoor lighting at the wrong time can actually hinder our health efforts. Flashing LED lights puts stress on our nervous system, often too fast for our eyes to notice, but our brains do.
At night, blue light from screens and overhead lights tells our brain that it’s daytime and prevents us from relaxing and sleeping. Here are some healthier replacements and solutions and what I do when it comes to indoor lighting.
More podcast episodes about the benefits of Light
I’ve had the opportunity to talk to some amazing experts over the years on the Wellness Mama podcast. Some of my favorite episodes have been about the benefits of sunlight and how to use different types of light for your health. I love talking about this topic so much that I’ve even done several solo podcast episodes about it.
You’ll find episodes on how to optimize your sunlight exposure, how sunlight affects mitochondria and energy, hormonal balance, and more.
- 429: Andy Mant on how light can heal (or damage) your health and hormones.
- 609: Dr. Jack Kruse, Junk Light, 5G, Sunlight Optimization and Life Extension
- 949: Light Masterclass: How to Transform Light from Health Destruction to Your Ultimate Superpower with Roudy Nassif
- 822: Light, Mitochondria, and DNA: Sunlight is the Only Way by Dr. Courtney Hunt
- Episode 1000: What I Learned, Changed, and Still Believe
- 627: Jim Stevenson on Vitamin D Deficiency: Dismantle the Hoax and Stop Fearing the Sun
- 1009: Masterclass: Mitochondria, Light, Phospholipids and Cellular Health with Justine Stenger
- 999: Light and Leptin: Understanding Hormones, Fertility, and Health with Sarah Kleiner
- 691: 80/20 in Health: Light, Protein, Nutrition, and Hormones with Dr. Leland Stillman.
- 301: How to Use Light to Dramatically Improve Your Health with Matt Maruca
- 245: Ari Whitten on saunas, sun, sweating and fighting fatigue
Do you prioritize getting sunlight, or do you avoid certain types of light? Have you noticed any positive changes? Leave a comment below and share!
