I’m not exaggerating when I say this light It changed my life. This often overlooked health tool seems so simple, but it can have really amazing benefits. I’ve talked a lot about sunlight, blue light, red light therapy, and more over the years. Today, I’m going to put everything in one easy place for you to learn all about the benefits of light and how it can positively impact your life too.
There is some overlap in the following sections, but I have tried to separate the information into several different categories. Many of these articles and podcast episodes are just about light for health, but some include other strategies besides light exposure.
Healthy lighting is just one tool in your toolbox. Although it can have some drastic effects, other healthy habits such as stress reduction, sleep, hydration, etc. are still important. Although I would argue that healthy exposure to light enhances the effects of all of these things.
Benefits of sunlight
Overall, sunlight is a powerful healing tool. When it hits our skin (and eyes!) it stimulates the body to produce the hormone vitamin D. It helps strengthen the immune system, bone health, improve mood, balance hormones, and much more.
However, many of us are isolated in our homes most of the time, under dim artificial lighting. Experts estimate that children spend an average of 4 to 7 minutes outside. A recent poll showed that preschoolers go out to play only once a week, or less on average.
Adults are not much better off. Most adults report spending less than an hour outside per day. And for over 18% of us, it takes 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 of the most compelling reasons to come out into the light!
Benefits of morning light
Morning light has its own health benefits and deserves its own section in this article. When I was recovering from Hashimoto’s disease, I would set an alarm, head outside at sunrise, and go back to sleep in natural light. I hope you have more energy than I did at the time, but even if you don’t, morning sunlight can help! Morning light is unique because it is a wonderful 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 sunlight, 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 a system that regulates your sleep-wake cycle, hormones, digestion, stress levels, and more.
Light also plays a role in cortisol levels, also known as our stress hormone. We actually want cortisol, we just want the right amounts at the right time. When we’re exposed to blue light at the wrong time of day and other stressors, it can throw off our cortisol rhythms. Here’s how to use light to improve cortisol and circadian rhythms.
Sunscreen and the role of sunlight
I’m not the biggest fan of sunscreen most of the time. Unlike most dermatologists and conventional doctors, I believe we need more sunshine, not less! However, burns and skin damage are never a good thing.
Here’s a balanced approach covering when sunscreen can be helpful and which types are healthy to use. In addition to other ways to protect the skin when going out and the benefits of sunbathing.
Red light therapy
The 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’ll find red light face masks, red light blankets and plates, 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 sources.
Healthy home lighting
Many of us don’t think about indoor lighting when it comes to the benefits of light. However, the wrong indoor lighting at the wrong time of day can sabotage our health efforts. LED lights flash and cause stress to our nervous system, often too fast for our eyes to notice, but our brain does.
Blue light at night from screens and overhead lighting tells our brains that it’s daytime and prevents us from getting ready for sleep. Here are some healthy trade-offs, 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 chat with some amazing experts over the years on Wellness Mama. Some of my favorite episodes were about the benefits of sunlight and how to use different types of light for health. I love talking about this topic so much that I’ve also done several individual podcast episodes on the topic.
You’ll find episodes on how to optimize sun exposure, its impact on mitochondria and energy, balancing hormones, and more.
- 429: Andy Mant on how light can heal (or destroy) your health and hormones
- 609: Dr. Jack Cross talks unwanted light, 5G, improved sunlight and longevity
- 949: Light Masterclass: How to Transform Light from a Health-Saboteur to Your Greatest Superpower with Rudy Nassif
- 822: Light, Mitochondria, DNA: Sunlight is the Only Way with Dr. Courtney Hunt
- Episode 1000: What I’ve Learned, Changed, and Still Believe
- 627: Jim Stevenson on Vitamin D Deficiency: Deconstruct the Deception and Stop Being Afraid of the Sun
- 1009: Masterclass: Mitochondria, Light, Phospholipids, and Cellular Health with Justin Stenger
- 999: Light and Leptin: Understanding 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 Radically Improve Health with Matt Maruca
- 245: Ari Whitten talks about fighting fatigue with saunas, sun, and sweating
Do you prioritize getting sunlight or avoid certain types of light? Have you noticed any positive difference? Leave a comment and share below!
