Optimal Light Timing in Eyes
TLDR - It is critical to get natural sunlight in your eyes at specific times of the day to support a strong circadian rhythm, neurotransmitter production, hormone production, and more.
Expanded
I've already discussed the importance of circadian rhythm, but this concept is so crucial that I wanted to dive deeper into the specific timing for getting light in our eyes. In a perfect world, we would be exposed to natural sunlight throughout the entire day. This isn't always possible in our modern world, so I hope this will help map out the key times to prioritize light exposure.
Morning Sunlight
One of the most effective ways to support a strong circadian rhythm is by exposing your eyes to natural sunlight as the first form of light you see each morning. This practice helps signal to your brain that the day has begun, kickstarting various physiological processes. Morning sunlight exposure has several benefits:
Regulates Sleep Wake Cycle: Natural light in the morning helps reset your internal clock, making it easier to fall asleep at night and wake up feeling refreshed.
Enhances Alertness: Morning light exposure helps increase alertness and cognitive function, setting a positive tone for the rest of the day.
UVA Rise
Another critical window for light exposure is during UVA rise, which occurs when the sun is about 10 degrees above the horizon. Spending at least 20 minutes outside during this time can have significant effects on your health:
Neurotransmitter Production: UVA light stimulates the production of serotonin, which later converts to melatonin in the evening, aiding in sleep regulation.
Hormone Production: Exposure to UVA light supports the production of various hormones, including thyroid hormones, which are essential for metabolism and energy levels.
Enhanced Mood and Focus: UVA light exposure can increase dopamine levels, improving mood, focus, and motivation.
Pain and Inflammation Reduction: When UVA light enters the eyes, it influences the production of certain neuropeptides and neurotransmitters that have anti inflammatory effects, helping to modulate the body's response to pain and inflammation.
Melatonin
Melatonin is a hormone that plays a crucial role in regulating sleep. The production of melatonin is influenced by light exposure throughout the day. Morning sunlight and UVA rise exposure help set the stage for melatonin production later in the evening. As the day progresses and natural light diminishes, the brain begins to convert serotonin into melatonin, preparing the body for sleep.
Blocking Artificial Light at Night
To ensure your body can effectively release melatonin and promote restful sleep, it's essential to block artificial light, especially blue light, in the evening. Blue light from screens and artificial lighting signals to the brain that it is still daytime, triggering the release of cortisol, a hormone associated with alertness and stress. Elevated cortisol levels can inhibit the production of melatonin, making it harder to fall asleep and stay asleep. Suggestions to minimize blue light exposure at night:
Use Blue Light Filters: Install blue light filters on your devices or use apps that reduce blue light emission in the evening.
Wear Blue Light Blocking Glasses: These glasses can help filter out blue light, allowing your brain to recognize that it's nighttime. Orange or red tinted glasses are the best options after the sun goes down.
Use Incandescent Light Bulbs: Although these bulbs are banned in many places, you can still purchase them for “decorative use.” They are the best option for home use as they most closely replicate natural sunlight. Unlike LEDs, incandescent bulbs contain the infrared range and have less intense blue light.
Establish a Bedtime Routine: Creating a calming bedtime routine that includes activities like reading, meditation, or gentle stretching can help prevent cortisol release and promote the release of melatonin.