5 Ways to Improve Your Light Hygiene

Everyone has heard of personal hygiene and oral hygiene, and it is safe to say that most people take all the needed actions to ensure theirs is in tip-top shape. However, the term light hygiene may not be something most people are familiar with.

To put it simply, humans evolved thanks to the light from a certain ball of hydrogen and helium known as the sun. For ages, this was the only light source humans used, and the only one they ever needed. It woke people up and told them when to hit the hay while also helping them to synthesize vitamin D and many different hormones.

Today, most people rely on artificial light sources before the sun rises and again after it sets. After dark, it is all too simple to turn on the lights in the home after the sun goes down. Though this seems like a good thing, artificial light can easily throw the circadian rhythm out of balance which affects hormone balance, blood sugar management, sleep, and can cause eye strain and lead to headaches.

It may seem as if this is just one more health issue to think about, improving light hygiene is something anyone can accomplish easily and in my opinion everyone, especially those with chronic illness, needs to give more attention to. In my practice I have seen significant positive changes in clients who make some of the simplest changes to their light environments that directly affect their light hygiene in a positive way.  In some instances, it’s been downright incredible.

Here are five ways to improve your light hygiene:

1.       Turn all screens to red: Avoiding a computer or phone screen may not be an option since most people require these items to do their jobs. Instead of avoiding them altogether, either use the device’s settings to turn them red to help prevent the possible hormonal imbalance and sleep disruption caused by artificial light or download a blue light filter app to the device such as Twilight.

2.       Take time to watch the sun rise: Get outside when the sun rises to take advantage of setting the body’s internal clock.  Getting sunrise light exposure by viewing the brightest part of the eastern sky (avoid looking at the sun) through naked eyes (no glasses or contacts) triggers your brain to tell your body what time of day it is.  The trigger sets in motion how and when the systems of your body are to do what for you to thrive and function best at what time of day. 

If your brain gets mixed signals based on the type of light it receives through your eyes, it will give the wrong messaging to your body’s systems as to what they should be doing and when in the 24-hour cycle of a day.  This mixed messaging leads to all sorts of dysfunction and disease in the body.  This strategy will help regulate the feel-good hormones dopamine and serotonin which will be converted to melatonin and tryptophan to help encourage restful nights of sleep.  This one strategy has helped many clients that I have worked with that struggled with sleep in just a few days’ time.

3.       Take time to watch the sun set: Getting outside at sunset with naked eyes signals to the brain that it is time to wind down the body for the evening and prepare for sleep and recovery.  When you view blue light from a device at this time of the day, it sends improper signals to your brain keeping you awake and encourages your brain and body to stay awake and vigilant as if it was 1:00 PM in the afternoon on a bright sunny day.  The brain is in constant communication with the body so giving your body the signal of sun set will naturally settle the brain and body and create a better foundation to a restful night’s sleep.

4.       Wear blue blockers before sunrise and after sunset: Find a pair of blue blocker glasses that block 100% of blue light so that the body will get the message that it is time to stop producing cortisol and start producing melatonin.  This is critical if sleep is an issue for you.  It is so important to be sure to wear them after the sun sets if you are exposed to artificial light and when sitting in front of a computer screen or television. I love these blue blocker and computer glasses for both adults and kids. Use the code WHELEMENTS for a 15% storewide discount.

5.       Break for sunlight: Instead of taking a coffee or snack break by moving from one screen to another, get outside and get some sunlight instead.  Doing so will ensure that the body’s clock remains on time and hormone levels remain in balance. It also has the added benefit of giving a nice mood boost. This is a fantastic time to go for a short morning or afternoon walk to absorb some rays and burn some calories in the process.

For an extra bonus, get outside daily for 10-20 minutes during UVA sunrise time which you can identify when that time is based on where you live using this app. UVA rise time is a very powerful healing time of the day especially for those that have chronic illness and autoimmune conditions.

Anyone who thinks they need to become an expert in light hygiene can rest assured that the above simple changes are all easy to implement. Changing screen settings, adding blue blockers, and making sure to get morning sunrise exposure are all simple, affordable ways to improve light hygiene and, in turn, overall health.