Something Very Fundamental We've Lost

Our hormone regulation is closely tied to light exposure. In our tech-filled world, we're drowning in blue light from screens but starving for natural sunlight. Sync up with your natural rhythm using these 4 powerhouse habits - it will profoundly benefit your health!

"Give me the splendid silent sun with all his beams full-dazzling." Walt Whitman

As summer winds down and the weather shifts, we feel more like swapping the great outdoors for a cozy spot indoors. Often under the glow of artificial lights and surrounded by screens. While it's convenient, this shift comes with some hidden costs. By retreating inside with artificial lights we're drifting away from nature’s rhythms, and in the process, losing something truly fundamental to our well-being.

The Trouble with Artificial Blue Light

With blue light exposure at night, our biological systems get confused

Screens, energy-efficient bulbs—our modern life is full of things that shine bright, especially in the evening. The problem? These artificial night lights, especially the blue ones, aren't exactly playing nice with our bodies. Blue light is a daytime thing, signaling to our brains that it’s time to stay alert and active. But when we’re soaking it up after dark, our biological systems get all confused.

Think of it like this: you’re telling your brain it’s still daytime, even when the sun has long since set. This delays or suppresses the release of melatonin (our natural sleep potion) and throws off your sleep-wake cycle. Over time, this can mess with your sleep, metabolism, your mood, your immune system... basically everything! Melatonin doesn't only help you transition into sleep, but it is also the ultimate hormone, neurotransmitter, and antioxidant - Master Multitasker- that plays a crucial rol at preventing early aging, increasing longevity and reducing the risk of chronic diseases such as type 2 Diabetes, cancer or Alzheimers.

Sunlight: The Forgotten Superpower

My daughter watching sunset at Monemvasia, Greece

On the other hand, exposure to bright daylight is crucial for health. When I was preparing for the Hormone Essentials course, I came across a Swedish study following 29 518 Swedish women for 20 years, which found that those who soaked up more sun actually lived longer! Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.

Yup, the sun—often cast as something to avoid these days—was once revered as a health hero, worshipped by ancient cultures for good reason. They intuitively knew what we’re rediscovering now:

the sun is vital for our well-being!

Boosted moods, hormones and dopamine levels, a stronger immune system, stimulation of cellular melatonin production —the sun gives us all of that and more. (Near) infrared light has many health benefits. Higher UV light exposure is associated with lower mortality, and the benefits of UV exposure may outweigh the risks in low-sunlight countries, according to an analysis of data from the UK biobank cohort study.

You can't just outsupplement sun exposure

We need UVB light to produce vit D. But now research is showing that the benefits of sunlight go far beyond just vitamin D, Individuals with higher serum levels of vitamin D are healthier in many ways, yet multiple trials of oral vitamin D supplementation show little benefit.

Are vitamin D levels acting more as a marker of how much time you actually spend outside, rather than the main driver of the sun’s magic?

Scientists from 15 different prestigious universities across the globe gathered to alert the medical community and public health authorities about accumulating evidence on health benefits from sun exposure, suggesting that insufficient sun exposure is a significant public health problem. with increased incidence of breast cancer, colorectal cancer, hypertension, cardiovascular disease, metabolic syndrome, multiple sclerosis, Alzheimer’s disease, autism, asthma, type 1 diabetes and myopia.

Obviously, we're all about smart sun time—soak up those rays, but skip the sunburn! Be mindful of your skin tone, avoid overdoing it or cover up with clothes and hats during peak UV daytime and season. Science shows it is better to expose the skin for a shorter time (10-30 min depending on skin type) on multiple days per week (and on ample skin), rather than for a longer time on fewer days (and less skin). But the core message is, whatever the season, whatever the weather, go outside! We need outdoor light for our biological clock and bodily processes to function properly.

Rise and Shine with Morning Light

If there’s one simple habit that can totally reset your circadian rhythm, it’s getting some morning sunshine. Stepping outside during the first hour of the day tells your brain, “Hey, it’s time to wake up and get going!” This daily dose of morning light helps regulate your internal clock so that, by evening, your body knows it’s time to wind down.

Consistency is key. Just 10-20 minutes of morning light can set you up for a day full of energy, focus, and better mood. Plus, it helps your body stay in sync with nature’s cycles, leading to better sleep and health.

Time to Reclaim Our Natural Rhythms

Living in harmony with nature’s day-night cycles isn’t a luxury—it’s a necessity for good health. Our bodies are hardwired to respond to natural light transitions, and when we throw this off with artificial lighting and irregular schedules, the consequences aren’t pretty, as mentioned before.

Here are 4 powerful habits to hit the RESET button on your circadian rhythm:

1. Catch some morning rays: A daily dose of sunlight first thing in the morning works wonders for resetting your internal clock!

Go amber and red at night!

2. Cut back on blue light at night:

This might be the most challenging for some people, but try and I guarantee it will impact your sleep and overall health profoundly!

Swap evening screen time or bright blue lights for some dim, warm lighting to signal your body that bedtime is near.

We can't go back to live as cave(wo)men (imagine :)), but we can use party lights, candles, Himalayan salt lamps... Let's make it cosy at night, ban the bright light!

When you really need to be on your device at night, go for a pair of good- quality blue-blocking glasses.

3. Stick to a sleep routine: Going to bed and waking up at the same time every day (yes, even on weekends) keeps your body in balance.

4. Spend more time outdoors: Whether it's a stroll in the park with your dog or a walk to your office, meeting friends for a hike instead of a coffee indoors, making time for daylight reconnects you with nature's rhythm. Even with fall around the corner, make it a priority to get outside every day!

Finding Our Way Back to Balance

Technology, modern living, and artificial lighting have their advantages, but they’ve also nudged us further from nature. We spend far too much time with artificial light and missing out the natural bright daylight. And yes, we’ve forgotten that sunlight is not just pleasant, it’s essential for our health.

By making a few small tweaks—like soaking up some morning light and dialing down blue light at night—we can restore that lost balance. We can re-sync with nature’s cycles, reset our internal clocks, and enjoy healthier, more vibrant lives. After all, there’s something deeply essential about our CONNECTION to the natural world—and it’s time to rediscover.

Learn more: sign up for Hormone Essentials

Read more about hormone disruptors in my Ebook

Read more about the effect of light exposure on our health: https://thelightdoctor.com/books/