Light up your life! Spend time in natural light..
As a physiotherapist I have spent years working in consulting rooms, hospitals and offices with all kinds of artificial light. Often for hours on end without exposure to natural light..
Sound familiar?
Ensuring we get enough of this vital resource is key to our physical and psychological wellbeing. But according to research, we now spend close to 90% of our lives indoors – making it difficult to experience the benefits of natural light, as we simply aren’t getting enough of it. With so much time in artificial lighting, we no longer experience the day and night cycles our bodies are designed to work around.
For many centuries civilisation revolved around daylight, and many religions worshipped the sun as the source of all life. It wasn’t until the 19th century that electric lighting started to become popular. But our modern reality means we’ve become immensely reliant on artificial light – to the detriment of our physical and psychological health, and our overall focus, happiness and productivity.
Scientific research tells us that exposure to natural light is paramount for health and wellbeing. But have you ever pondered ” why do I feel so good outdoors or in the sunlight?”
Exposure to natural light helps our bodies produce Vitamin D, improves our circadian rhythms and sleep patterns, helps us to focus, enables us to get more done, and even makes us happier. !
The right light at the right time can boost our energy and our health, and improve our sleep at night. Unfortunately, many electric lights deliver too little circadian blue during the day, and far too much blue at night. This disrupts our circadian clocks. As a result, today’s LED and fluorescent lights greatly increase the risk chronic disease including cancer, depression, obesity, diabetes and heart disease.
Let’s have a look at some of the science behind why natural light exposure is so good for us
HYPOTHALAMUS REGULATION
The Hypothalamus Is a brain region that plays a critical role in regulating various bodily functions, including sleep-wake cycles, body temperature, and hormone release. There is a direct connection between the retina in our eyes and the hypothalamus. Retinohypothalamic Tract (RHT): A direct pathway from the retina to the hypothalamus, where visual information, including light/dark cycles, is sent.
Natural light profoundly influences the hypothalamus, particularly its suprachiasmatic nucleus (SCN), which acts as the body’s internal clock, regulating circadian rhythms and influencing sleep, mood, and other physiological functions.
SERATONIN
Research found a link between daily exposure to sunlight and how serotonin binds to receptors in the brain. Exposure to light, especially sunlight, is linked to increased serotonin production, a neurotransmitter that plays a crucial role in mood regulation and overall well-being, and can help alleviate symptoms of seasonal affective disorder .
VITAMIN D
Sunlight doesn’t give us vitamin D directly, but it helps our body to produce its own. It’s true that daylight is our fundamental source of vitamin D, but what many people might not know is exactly what we need it for. Vitamin D is the key ingredient in strong bone development – our body needs it to absorb calcium, and it helps us to develop in infancy and as we grow. A lack of vitamin D has also been linked to depression, obesity, and possibly even multiple sclerosis. Vitamin D regulates calcium and phosphate in the body.
Natural light improves our productivity and focus.
OUR BODY CLOCK
Our circadian rhythms are pretty important. They’re essentially the rhythms that our body uses to coordinate all of its functions – from digestion to cell regeneration – and they’re close to, but not exactly, 24 hours in length. In our modern lives, we’re constantly exposed to light from all kinds of unnatural sources, without any regularity at all. Phone screens, computers, TV, and even simple artificial lighting throw our bodies out of kilter, and after the sun sets we essentially trick our biology into thinking it’s still daytime. Even simply getting some sunlight throughout the day can reattune our bodies to the natural rhythms of daylight, distinctly improving our sleep, and with it our effectiveness the next day.
THE RECOMMENDATION IS NATURAL LIGHT EXPOSURE AT LEAST 5-30 mins 2/ week
To maximize natural light exposure, open blinds and curtains, consider morning exercise or walks, have your morning coffee outside, practice yoga in a park, and incorporate reflective surfaces or mirrors into your home decor. Even simply getting some sunlight throughout the day can reattune our bodies to the natural rhythms of daylight, distinctly improving our sleep, and with it our effectiveness the next day.
enjoy the sunshine,
Lisa x
