How to use light for improved mental and physical health.
Light directly impacts our mood, sleep, ability to wake up and focus, hormone levels, immune system, and ability to cope with stress. Given that light has tremendous positive effects, this 2MT aims to outline tools to harness the power of light to improve mental and physical health.
Morning Sunlight to Set Your Mind and Body Correctly
We consider viewing morning sunlight in the top five of all actions that support mental health, physical health and performance.
These are:
Sleep
Movement
Nutrients (Macro and Micro)
(Sun)Light
Relationships
Viewing sunlight within the first hours of waking (as soon as possible, even through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.
Morning sunlight helps regulate your “circadian clock” — the body’s mechanism for anticipating when to wake up and sleep — and manages other biological processes like hunger and body temperature.
On a sunny morning, get outside for 5-10 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast or journal in the sunlight. Even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes. If it’s dark when you wake up or if the weather prevents you from going outside, flip on as many bright indoor artificial lights as possible — then get outside as soon as the sun is out.
*Obviously, never look directly at the sun or view the sun (or any light) in a way that causes pain; just close your eyes and blink as needed to protect your eyes. Note: trying to do all this through a windshield or window won’t work; too many of the relevant wavelengths are filtered out.
Afternoon Sunlight to Reinforce Your Sleep
Later in the day, try to get outside in the afternoon. The wavelengths of the sun, when it is low in the sky (yellows and oranges, in contrast with blue), come through even if it’s overcast. Sunlight viewed in the late afternoon/evening communicates to the brain’s circadian clock that it is evening and time to begin transitioning to sleep that night.
Also, on the occasional day you miss getting outside early in the morning, the afternoon sunlight serves as a second “anchor point” for your brain and body to know the time to maintain the consistency of your circadian clock.
Note: Afternoon sunlight is known to reduce some (not all!) of the ill effects of late-night brightness from artificial sources.
Using Light to Improve Daytime Energy & Focus
In the morning and until the midafternoon, use bright overhead lights to facilitate the release of dopamine, norepinephrine, epinephrine (molecules associated with motivation, attention and drive) and optimal amounts of cortisol to maximize your alertness and focus for work or other activities. Increase the ambient light of your workspace rather than increasing the brightness of the computer screen. Ideally, also place your desk near a window, as the natural sunlight signals the brain to stay alert and focused.
In the late afternoon, follow the natural rhythm of the sun and start to dim the work environment. Try to reduce blue light exposure to aid the transition to sleep later. Turn off overhead lights; use lamps or softer lighting and dim the computer screen.
Remember, small changes in how you embrace light can lead to significant improvements in your mental and physical health!
