The Sunlight Protocol: Get Natural Light

In our last post we shared how critical it is for our health to get out in the sunlight. Unfortunately we don't live outdoors like our ancestors, so we need to be strategic about getting natural light throughout the day. 

When time is limited these are a few key moments you can focus on:  

• Sunrise. This is probably the most important light signal. It tells your body that it's morning and starts a slow trickle of cortisol. Aim for 5-10 minutes of sunrise, facing east if you can.

• Solar noon. Solar noon is another important time for orienting your circadian rhythms. Additionally, during times of the year when UVB is present, the intense UVB exposure (when done safely!) makes your body become more resilient, boosts the immune system, and produces lots of dopamine and vitamin D.

• Sunset. The gentle red light of sunset releases the correct hormones and tells your body to prepare for sleep. When you can, spend 5-10 minutes outside facing west to signal to your body that the day is done.

Which wavelengths are for YOU?

Because different times of day signal different processes in our bodies, some health issues may develop when you consistently miss specific wavelengths of light. 

Here are a few from a mind-blowing podcast with circadian rhythm expert, Nathan Siles…

• Chronic thyroid issues? Try to prioritize getting light during the first three hours after sunrise.

• Musculoskeletal problems? Focus on the last three hours before sunset as well as the first hour after sunrise.

• Seasonal depression or mental health issues? Go outside in the early morning, sometime between when UVA light begins until about an hour after. The wavelengths at this time stimulate serotonin, dopamine, and other hormones that promote happiness and focus. One of our favorite circadian rhythm gurus, Carrie Bennett, has found that 20 minutes outside during this early morning timeframe eliminates SAD for her and her clients.

• Trouble sleeping? Focus on getting out in the early morning, between one hour after sunrise to three hours after. These wavelengths start the production of melatonin for the upcoming evening.

One of our favorite tools for developing healthy sunlight rhythms is the free My Circadian app . It will let you know where the sun is in the sky, when UVA and UVA rise, best times for vitamin D production and more!

Got questions? Check out our FAQs + Resources blog post!

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