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Ok, so you believe that sunlight is important, and you've learned how to use it to protect your health. But now you're probably left with SO MANY QUESTIONS!"
We get it! And this blog post is our best shot at answering as many of those questions as we can.
Here it goes...
How much light exposure do I need?
One of our favorite light experts, Nathan Siles, gives the following formula to help support your circadian rhythm:
15 minutes of light exposure every 4 hours OR
10 minutes every 2 hours OR
5 minutes every hour
But remember, even 10 seconds is better than no seconds! Anything makes a difference. Don't give up on getting in the sunlight just because you can't follow the perfect formula.
What if it's cloud, rainy, or foggy?
Surprisingly, it doesn't matter. Your body is still getting all the light signaling it needs, whether rain or shine.
What if buildings block my view of sunrise or sunset?
Once again, it doesn't matter. Light bounces off of everything, so it will make it to your eyes and skin just fine.
Is it ok to wear glasses/contacts while getting my light exposure?
Yes and no. Your eyes will still get light signaling with contacts or glasses, but much of the wavelengths will be filtered out (especially if you have UV blocking glasses or contacts). When possible, take off your glasses and contacts so that all the wave lengths can make it to your eyes. (Perhaps prioritize this at sunrise and sunset!) However, if you can't have your glasses or contacts off, don't use that as an excuse not to go outside. It is still extremely beneficial for you and your circadian rhythms!
Can I get my light exposure through a window?
This one is a no. Many wavelengths are blocked by the glass in windows. If you have to be inside, try cracking a window open to let all wavelengths through. This works great in a car too!
Should I look directly at the sun to get my light exposure?
Absolutely not! The sun is very powerful and can easily harm our eyes. Just being outside is enough to give us the light signals we need.
Will sunlight exposure give me skin cancer?
There are opinions on both sides. Many of the studies showing that UV exposure leads to skin cancer has been done in an indoor environment, leaving out the healing red light that is always present outdoors. Because of this, it's hard to know if these studies are applicable when it comes to real-life outdoor sun exposure.
A few things we do know are...
You can make your own "sunscreen." When you are exposed regularly to sunrise for 15 minutes, your skin produces more melanin, which gives you the equivalent of SPF 15 for the rest of the day.
It's best to take it slow. Going into intense sun when you haven't been in sun regularly will probably make you burn. It's best to start slowly and let your body build up protection. One great way to do this getting in the sun for regular intervals starting in early spring, and letting your body adjust naturally as the sun slowly intensifies into the summer.
Wearing sunglasses makes you more likely to burn and have skin damage. When you are in the sun, your eyes receive signals that your body needs to make more melanin to protect your skin...but sunglasses mess up that signaling! No sunglasses = safer sun exposure.
Lack of sunlight could cause cancer too! There are also studies showing that lack of sun exposure - particularly the intense UVB rays - can increase your risk of getting cancer.
Sunrise and sunset are 100% safe. During sunrise and sunset there are no UV rays present, so if you are really concerned, these times have zero risk.
Check out this podcast to learn more about safe sun exposure from circadian expert, Sarah Kleiner. ! You can also download an accompanying safe sun exposure guide .
More Resources
We hope that helps answer some of your questions! If you want to dig more deeply into the topic of sunlight, health, and circadian rhythms, here are some of our favorite resources to get you started:
Our blog posts!
Sarah Kleiner's Free Guides
Carrie Bennett's Free Circadian Starter Kit or her Quantum Reset Course (pay what you can)
Epi-Paleo RX by Dr. Jack Kruse
The Circadian Code by Satchin Panda, PHD
These podcasts from Andrew Huberman
Have fun geeking out! :)
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