I am not exaggerating when I say that the light changed my life. This often overlooked health tool seems simple, but it can have some really impressive benefits. I’ve talked a lot about sunlight, blue light, red light therapy, and much more over the years. Today, I’m putting everything in one easy place so you can learn all about the benefits of light and how it can positively impact your health as well.
There is some overlap in the following sections, but I have tried to separate the details into several separate sections. Most of these articles and podcast episodes are about light health only, but some of them include other techniques related to light exposure.
Healthy lighting is just one tool in the toolbox. And although it can have very positive results, other healthy habits such as stress reduction, sleep, hydration, etc. it is still important. Although I would argue that healthy lighting enhances the effects of all of these.
Benefits of Sunlight
Sunlight in general is a powerful healing tool. When it hits our skin (and our eyes!) it causes our body to produce the hormone vitamin D. It helps strengthen the immune system, bone health, boost mood, balance hormones, and much more.
Yet many of us are cooped up indoors most of the time, under flickering artificial light. Experts estimate that children spend an average of 4-7 minutes outside. A recent survey showed that preschoolers only go out to play once a week, or less on average.
Older people don’t fare much better. Most adults report spending less than an hour outside per day. And for over 18% of us it’s less than 15 minutes a day! Prioritizing getting out into the light at different times of the day can make a big difference in health. Here are some compelling reasons to get outside and into the light!
Morning Light Benefits
Morning light has its own health benefits and deserves its own section in this article. When I was recovering from Hashimoto’s I would set my alarm, go out in the sun, and sleep in natural light. I hope you have more energy than I did then, but even if you don’t, some morning sunshine can help! Morning light is unique because it is the best source of red light and naturally helps balance circadian rhythms, cortisol levels, and more. It has become a non-negotiable part of my morning routine!
Cortisol and Circadian Alignment
Exposure to the sun, especially watching the sunrise and sunset, is key to circadian alignment. According to the Cleveland Clinic, the circadian rhythm is our body’s natural 24-hour clock. It is the system that controls our sleep cycle, hormones, metabolism, stress levels, and more.
Light also plays a role in cortisol levels, our stress hormone. We actually want cortisol, we want the right amounts at the right time. If we are exposed to blue light at the wrong time of day and other stressors, it can throw off our cortisol rhythm. Here’s how to use light to improve both cortisol and circadian rhythm.
Sunscreen and the Role of Sunlight
I’m not a big fan of sunscreen most of the time. Contrary to many dermatologists and general practitioners, I think we need more sun, not less! That being said, heat and skin damage is never a good thing.
Here’s a balanced approach that covers when sunscreens can be useful and healthy types to use. As well as other ways to protect the skin when outdoors and the benefits of sunburn.
Red Light Therapy
Sunlight in the morning and evening (at sunrise and sunset) provides free red light. Then there are the more targeted red light therapy devices. You’ll find red light masks, red light blankets and panels, and red light toothbrushes for gum health!
Here are my thoughts on red light therapy, its benefits, and how to get it from the best sources.
Healthy Home Lighting
Most of us don’t think about indoor lighting when it comes to the benefits of lighting. However, the wrong indoor lighting at the wrong time of day can harm our health efforts. LED lights flicker and cause stress on our nervous system, usually too fast for our eyes to see, but our brain does.
Blue light at night from screens and overhead lighting tells our brain it’s daytime and prevents us from waking up to sleep. Here are some healthy changes and solutions and what I do when it comes to indoor lighting.
More Podcast Episodes on The Benefits of Light
I’ve had the opportunity to interview some amazing experts over the years on the Wellness Mama podcast. Some of my favorite episodes were about the benefits of sunlight and how to use different types of light in life. I love talking about it so much that I’ve done a few solo podcast episodes on the topic.
You’ll find chapters on how to improve sunlight, its effect on mitochondria and energy, balancing hormones, and more.
- 429: Andy Mant on How Light Can Heal (or Hurt) Your Health and Hormones
- 609: Dr. Jack Kruse on Junk Light, 5G, Improving Solar Energy and Longevity
- 949: The Light Masterclass: How to Transform Light from the Destruction of Health to Your Greatest Power by Roudy Nassif
- 822: Light, Mitochondria, DNA: Sunshine is the only way Dr. Courtney Hunt
- Episode 1000: What I’ve Learned, Changed, and Still Believe
- 627: Jim Stephenson On Vitamin D Deficiency: Defeat the Illusion & Stop Fearing the Sun
- 1009: Masterclass: Mitochondria, Light, Phospholipids and Cellular Health with Justine Stenger
- 999: Light and Leptin: Understanding These Hormones, Fertility, and Health with Sarah Kleiner
- 691: 80/20 Health: Light, Protein, Nutrition and Hormones With Dr. Leland Stillman
- 301: How to Use Light to Maximize Life by Matt Maruca
- 245: Ari Whitten on Fighting Fatigue with Sauna, Sun, and Sweat
Do you prioritize getting sunlight or avoiding certain types of light? Did you notice any difference? Leave a comment and share below!
