The Power of Light: How Sunlight and Screens Impact Your Sleep and Energy

Have you ever wondered why you tend to fall asleep and wake up at the same time every day, regardless of alarms? This is because every one of us has a master clock inside our bodies called the circadian rhythm. This internal clock tells us when to sleep, when we’re tired, and when to wake up. It functions by releasing different hormones and chemicals throughout the day, but what makes this master clock tick?

Just like all life on Earth, our circadian rhythm is controlled by the sun. This rhythm keeps our bodily functions regulated, but in today’s world, we spend more time indoors and away from sunlight than ever before. With modern technology and lifestyles that keep us glued to screens, our natural rhythms are being disrupted, affecting our sleep quality, energy levels, and overall health.

Why Light Exposure Matters

Humans evolved with two primary sources of light: the sun and fire. It wasn’t until a few hundred years ago, with the invention of the lightbulb, that we began exposing ourselves to artificial light. While revolutionary, this shift allowed us to spend more time inside and drastically reduced our time spent in the sun.

Modern life has worsened this imbalance. Screens, LED lights, and fluorescent indoor lighting bombard us with artificial light all day, throwing off our circadian rhythms.

Understanding the Differences Between Natural and Artificial Light

The light from the sun is full-spectrum, meaning it contains all the colors of the light spectrum, from ultraviolet to infrared. Firelight, such as from candles, gives off orange and yellow light, which is ideal for evening use. In contrast, indoor lighting and LED screens emit blue, white, and green light, which can interfere with our body’s natural signals.

Our bodies crave different types of light at different times of the day. Historically, we woke up with the bright light of the sun and relied on firelight in the evenings. This natural light cycle helped optimize our circadian rhythms.

However, now we wake up and immediately reach for our phones or laptops, flooding our bodies with artificial light that confuses our body. To see bright screenlight in the morning signals to our body “Hey, it's already midday!” By nighttime, when we should be surrounded by softer orange light, we’re still exposing ourselves to the bright blue and white light from screens. This constant exposure tricks our brain into thinking it's still daytime, leading to poor sleep and exhaustion.

Poor Light Diets Lead to Poor Sleep

Our exposure to different types of light is just like a diet. A poor light diet—too much artificial light and not enough natural sunlight—leads to poor sleep quality. Sleep is vital for our overall health: it restores tissues, strengthens the immune system, allows the body to heal, and balances anti-aging hormones.

A disrupted light diet can also have more serious consequences. Lack of sunlight can cause a vitamin D deficiency, which is linked to anxiety, depression, and other health problems. Decreased sun exposure has also been shown to lead to memory issues, weight gain, and a weakened immune system. Additionally, too much exposure to artificial light at night can decrease total sleep, lower academic scores, and affect cognitive function.

Resetting Your Circadian Rhythm

Here are a few strategies to get your circadian rhythm back on track:

1. Sunlight Before Screenlight

When you wake up, avoid immediately reaching for your phone or turning on indoor lights. Instead, get outside and let the natural light kickstart your body’s wake-up signals. This helps your brain and body wake up naturally and aligns your rhythm with the rising sun. Even just 30 seconds of your eyes outside in the sun can help reset your brain and body.

2. Follow the 1-Hour Rule Before Bed

One hour before bed, try to avoid screens and bright lights. Use this time to relax, read, or unwind in low lighting. By limiting your exposure to artificial light in the evening, you’re allowing your body to prepare for sleep.

3. Wear Blue Blocker Glasses

Blue light, which is prevalent in screen devices, is particularly stimulating and can interfere with your body’s ability to wind down. Wearing blue blocker glasses filters out this disruptive light and supports your body’s circadian rhythms, particularly in the evening.

Light Diet and Your Energy Levels

Remember, it’s all about energy. Just like poor nutrition leads to fatigue, a poor light diet results in exhaustion. By aligning our light exposure with our natural circadian rhythms, we can restore the body’s energy levels and allow it to function optimally. When your circadian rhythm is in sync, your body knows when to release energy during the day and when to down-regulate at night. This balance promotes healing, vitality, and overall health.

Conclusion: Embrace Natural Light for Optimal Health

The light you’re exposed to throughout the day plays a critical role in your health, sleep, and energy. By optimizing your light exposure and avoiding artificial light in the evenings, you can improve your sleep quality, restore your circadian rhythm, and boost your overall energy. So, get outside, enjoy the sunshine, and take steps to minimize screen time to improve your health and longevity.