Your body’s internal clock, or circadian rhythm, affects nearly every aspect of your health - sleep, energy, metabolism, and even your lifespan. Disruptions caused by aging, artificial light, or irregular schedules can lead to serious issues like sleep disorders, heart problems, and chronic diseases. But there’s a way to reset and optimize this clock: light therapy.
Here’s what you need to know:
- How It Works: Light therapy uses specific wavelengths to regulate your body clock. Morning light exposure aligns your rhythm with the day, while reducing blue light at night improves sleep.
- Health Benefits: Boosts sleep quality, mood, and cognitive function while lowering risks of chronic illnesses.
- Types of Light Therapy: Bright light (for sleep cycles), red light (skin health), blue light (acne, sleep), and infrared light (pain relief).
- Aging and Circadian Rhythm: As you age, your body clock weakens, but consistent light exposure can help maintain its function.
- Practical Tips: Use a light therapy device in the morning for 20–30 minutes, reduce screen use at night, and track progress with apps like HealthView.
Light therapy is a simple, science-backed way to improve your sleep, mood, and overall health. Start by getting morning sunlight or using a light therapy device, and protect yourself from blue light at night.
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68
Light Therapy Basics and How It Works
Light therapy uses specific wavelengths of light to help reset your internal body clock in a non-invasive way. This method can improve sleep, boost mood, and enhance overall well-being.
How Light Influences Your Circadian Rhythm
At the heart of your circadian rhythm is the suprachiasmatic nucleus (SCN), a part of your brain that relies on light as its main cue. The timing of light exposure plays a crucial role: morning light helps shift your internal clock earlier - making it easier to wake up - while light in the evening or at night pushes it later. Studies show that spending an extra hour outdoors can advance your sleep schedule by about 30 minutes. Modern tools, like the iPhone's "night shift" mode, demonstrate how adjusting light exposure impacts melanopsin, a photoreceptor protein that helps regulate your body clock.
This understanding of light's effects has led to various forms of light therapy, each tailored to address specific health issues.
Main Types of Light Therapy
Different types of light therapy use specific wavelengths and depths of penetration to target various health concerns.
- Bright Light Therapy: This is the go-to option for circadian rhythm disorders. Devices typically emit 7,000–10,000 lux of light at a distance of 8–14 inches (20–35 cm) and are equipped with UV-filtering screens.
- Red Light Therapy: Operating at wavelengths of 630–700 nanometers, this therapy penetrates 2–3 millimeters into the skin. It’s popular for skin rejuvenation, reducing inflammation, and boosting collagen production. Among visible wavelengths, red light penetrates the deepest.
- Blue Light Therapy: With wavelengths between 400–470 nanometers, this light penetrates less than 1 millimeter. It’s commonly used to treat acne by targeting bacteria and can also influence circadian rhythms.
- Infrared Light Therapy: Using wavelengths of 800–1,200 nanometers, this type reaches 5–10 millimeters into the body. It’s effective for pain relief, reducing inflammation, and aiding in nerve repair.
| Light Type | Wavelength (nm) | Penetration Depth | Primary Uses |
|---|---|---|---|
| Blue | 400–470 | < 1 mm | Acne treatment, circadian rhythm support |
| Red | 630–700 | 2–3 mm | Skin care, anti-aging |
| Infrared | 800–1,200 | 5–10 mm | Pain relief, deep tissue healing |
Each type serves unique purposes, making it important to choose the right one for your needs.
Health Benefits and Safety Tips
Proper light exposure can do more than just improve your sleep and mood - it also supports long-term health. Light therapy has shown particular promise in treating seasonal affective disorder (SAD) and regulating mood, especially when used early in the morning. For the best results, aim for 30–60 minutes of light exposure each day.
However, safety precautions are key. Protect your eyes, especially if you have conditions like glaucoma or cataracts. If you’re taking photosensitizing medications - such as certain antidepressants, lithium, or even supplements like St. John’s Wort - be extra cautious . Avoid light therapy altogether if you have a history of skin cancer, inherited eye diseases, or are on medications like isotretinoin that increase sun sensitivity. Additionally, people with thyroid issues should steer clear of directing light therapy devices toward their neck.
Before starting light therapy, consult a healthcare provider, especially if you have underlying medical conditions. They may recommend tests like dim light melatonin onset (DLMO) to determine the best timing for your treatment. After therapy, avoid direct sunlight for several days and apply sunscreen, as your skin may be more sensitive. If you notice any inflammation, rash, or discomfort, seek medical advice promptly.
How to Reset Your Body Clock with Light Therapy
You can reset your circadian rhythm by carefully managing your light exposure during the day and minimizing disruptive light at night.
Choosing the Best Light Therapy Device
Finding the right light therapy device depends on your personal needs and lifestyle. Look for lamps with adjustable brightness and built-in safety features. If you're frequently on the move or share your living space, wearable or app-connected devices might be a better fit. Once you’ve picked the right device, the next step is to incorporate consistent light exposure into your daily routine.
Creating a Daily Light Therapy Schedule
Proper timing is essential for maintaining a healthy circadian rhythm. Start your morning with 5–10 minutes of natural sunlight - or 15–20 minutes if it’s cloudy - or use your light therapy device during activities like breakfast to help set your internal clock.
Keep indoor lighting bright until mid-afternoon to promote alertness and create a clear contrast with the dimmer lighting of evening hours . Spending time outside in the late afternoon can also support your sleep cycle and help your body transition smoothly into nighttime.
Consistency is key. Exposing yourself to light at the same times each day can stabilize your body clock. Morning light is particularly effective for shifting your internal clock earlier, advancing your sleep schedule by about an hour each day. On the other hand, evening light tends to delay your sleep schedule by roughly two hours. This makes morning exposure especially valuable for those looking to wake up earlier.
Reducing Blue Light at Night
Protecting yourself from disruptive light in the evening is just as important as getting morning exposure. Darkness signals your body to produce melatonin, which helps prepare you for sleep. As the day winds down, dim your lights and enable blue light filters on your devices (like the Night Shift feature on iPhones).
Avoid exposure to bright light between 10 p.m. and 4 a.m., as even light through closed eyelids can interfere with your sleep . If you need some light at night, red light is a better option since it has minimal impact on melatonin production. Consider using red-tinted bulbs for bedside lamps or installing red night lights in hallways to maintain a sleep-friendly environment.
Additionally, setting a consistent cutoff time for screen use in the evening can help prevent bright light from delaying your sleep schedule.
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Apps for Tracking and Improving Circadian Health
Digital tools are making it easier than ever to monitor and improve circadian rhythms. With 1 in 3 adults struggling to get enough sleep each night and 77% of American adults owning a smartphone, sleep and wellness apps have become go-to resources for better health. According to the Centers for Disease Control and Prevention, "Sleep apps could be a valuable tool to help people achieve better sleep".
Many sleep tracking apps use your smartphone’s accelerometer to gather data on your movements and sounds during sleep. This information helps paint a clearer picture of your sleep patterns, offering insights that can motivate lifestyle changes. When paired with light therapy, these apps can support better sleep quality and overall well-being. Below, we’ll explore how specific Growth Bundle apps can enhance your light therapy routine.
Using Growth Bundle Apps in Your Routine
Growth Bundle provides a suite of apps designed to complement your light therapy regimen, boasting an impressive average rating of 4.6 stars from over 190,000 reviews.
- The Mindfulness App: This app includes guided meditations, sleep stories, and podcasts to help you unwind and ease into restful sleep.
- HealthView: Acting as a central hub, HealthView tracks health data related to your circadian rhythm. It syncs with Apple Health and Apple Watch, making it easy to monitor sleep patterns, heart rate variability, and other metrics that show how your light therapy routine is working.
- Reflectly: An AI-powered journal, Reflectly allows you to track your mood, energy levels, and sleep quality. This app provides personalized insights based on your entries, helping you adjust your light exposure schedule for better results.
- Timebloc: Perfect for structuring your day, Timebloc helps you plan morning light therapy sessions, outdoor breaks, and evening routines to reduce blue light exposure. Consistency is key to resetting your circadian rhythm, and this app helps you stay on track.
Tracking Light Therapy Progress with Apps
These apps not only integrate into your routine but also help you measure your progress. For instance, you can use HealthView to establish baseline metrics like sleep duration, efficiency, and morning heart rate variability. Reflectly allows you to log your light exposure, energy levels, and mood, giving you a way to objectively track improvements.
If you notice that using sleep stories in The Mindfulness App helps you fall asleep faster, it could be a sign that your light therapy is boosting natural melatonin production. Over time, comparing data across these apps might uncover trends - like morning light therapy improving sleep scores or a consistent schedule leading to better mood entries.
Growth Bundle’s 14-day free trial and multi-device compatibility make it easy to explore this all-in-one approach without any long-term commitment. With everything under one subscription, you’ll have the tools you need to optimize your circadian health.
Light Therapy Devices vs Growth Bundle App Features
Choosing between traditional light therapy devices and Growth Bundle apps means weighing their distinct approaches. Light therapy devices focus on delivering direct light exposure to help regulate your body clock, while Growth Bundle apps use a data-driven strategy, tailoring recommendations based on your personal patterns and wearable device data. These differences highlight how each method uniquely influences your circadian rhythm.
Recent studies underscore the effectiveness of app-based lighting interventions. For instance, research revealed that using a mobile app to provide lighting recommendations tailored to a person's circadian status significantly reduced daily and weekly fatigue.
Traditional light therapy devices rely on straightforward methods, offering concentrated light exposure at fixed intensities - usually around 10,000 lux for optimal results. These devices are available in various forms, such as full-spectrum white light lamps for seasonal affective disorder, blue-enriched lights for sleep schedule adjustments, and red/near-infrared devices for skin health. However, they require manual operation and lack the ability to adapt to changes in your routine or seasonal variations.
On the other hand, Growth Bundle apps leverage data from wearable devices, such as movement patterns, heart rate variability, skin temperature, and ambient light exposure, to analyze your circadian rhythm. As highlighted in earlier app analyses, this enables the app to offer highly customized recommendations on when and how long to expose yourself to different types of light.
The standout difference lies in customization. Light therapy devices are limited to basic settings like brightness and timers, while Growth Bundle apps dynamically adjust recommendations based on factors like your previous night's sleep quality, work schedule, travel plans, and seasonal shifts. For example, research showed that users completed an average of 171.30 lighting tasks per individual, with completion rates varying between 0% and 64.93% depending on the recommendation.
Device and App Feature Comparison Table
| Feature | Light Therapy Devices | Growth Bundle Apps |
|---|---|---|
| Primary Function | Provides specific light exposure at fixed intensities | Personalizes light therapy recommendations using wearable data and circadian models |
| Customization | Limited to basic settings (brightness, timer, angle) | Adapts to individual circadian rhythms and integrates personal data |
| Data Integration | Functions independently | Syncs with wearable devices to track sleep, heart rate, activity, and light exposure |
| Portability | Varies by device type (desktop vs. portable units) | Highly portable, accessible via smartphone |
| Ease of Use | Simple manual operation | Requires initial setup but automates personalized recommendations |
| Cost Approach | One-time purchase ($50–$300 or more) | Subscription model with a 14-day free trial |
| Health Tracking | No tracking capabilities | Tracks sleep quality, fatigue, mood, and cardiovascular patterns |
Cost is another factor to consider. Light therapy devices involve a one-time purchase, while Growth Bundle apps follow a subscription model, allowing you to explore their personalized features before committing.
Safety profiles also differ. Misusing light therapy devices can lead to side effects like eye strain, headaches, nausea, and agitation. In contrast, Growth Bundle apps don’t emit light directly; instead, they provide recommendations based on your data, avoiding the physical side effects linked to intense light exposure.
While light therapy devices offer fixed, concentrated light exposure, Growth Bundle apps stand out by tailoring their guidance to your real-time data. Understanding these differences can help you decide which option better fits your lifestyle and needs.
Conclusion: Improve Longevity with Better Circadian Health
Your circadian rhythm functions as your body’s internal clock, orchestrating countless biological processes. When this rhythm falls out of sync, it can lead to increased risks of obesity, diabetes, hypertension, cognitive decline, and even a shorter lifespan .
One proven way to realign your internal clock is bright light therapy. By exposing yourself to 7,000–10,000 lux of light for 20–30 minutes, you can improve sleep quality, boost cognitive performance, and strengthen your circadian health. Research involving older adults (ages 70–93) showed that just 90 minutes of morning bright light therapy led to noticeable improvements within days. This highlights how scientific findings can translate directly into practical, everyday habits.
Morning light exposure - whether through natural sunlight or light therapy devices - is your most effective tool for syncing your internal clock with the world around you.
A consistent morning routine that includes 10,000-lux light therapy can make a big difference. Spend 20–30 minutes each morning, ideally within the first hour of waking, using a light therapy device. Pair this with regular sleep and wake times - even on weekends - and limit blue light exposure in the evening. Together, these strategies can enhance your sleep, mood, and cognitive health, while supporting healthy aging .
For a more tailored approach, Growth Bundle apps offer personalized light exposure schedules, sleep tracking, and integration with wearable devices. Unlike traditional light therapy tools, these apps adapt to your unique patterns, taking into account factors like sleep quality, work hours, and seasonal changes. This personalized guidance helps you stay consistent and fine-tune your habits to optimize circadian health over time.
Investing in your circadian health isn’t just about better sleep - it’s about improving your quality of life and longevity. By managing your light exposure and sleep patterns, you’re laying the groundwork for a healthier, more vibrant future.
Start small. Whether it’s stepping outside for a dose of morning sunlight or beginning a light therapy routine, these simple actions can help your body’s natural rhythms lead you toward better health and well-being.
FAQs
How does light therapy help reset your circadian rhythm to improve sleep and mood?
Light therapy involves exposure to bright light at specific times during the day to help sync your circadian rhythm - the internal clock that dictates your sleep-wake cycle. By aligning this rhythm, light therapy can make it easier to fall asleep, stay asleep through the night, and wake up feeling more energized.
This approach also plays a role in balancing key hormones like melatonin, which supports sleep, and serotonin, known for enhancing mood and boosting energy. It’s particularly effective for managing circadian rhythm disorders, improving overall sleep quality, and promoting emotional well-being.
What safety precautions should I take before starting light therapy, especially if I have health conditions or take medications?
Before diving into light therapy, it’s crucial to think about any health conditions or medications that could make it risky. For instance, people dealing with photosensitivity, certain skin issues, or active cancer should steer clear of this treatment. Similarly, some medications - like particular antibiotics, antifungals, or chemotherapy drugs - can heighten light sensitivity, potentially leading to unwanted side effects.
To stay safe, always check in with a healthcare provider before starting light therapy. They can evaluate whether it’s a good fit for your health situation and offer guidance on using it properly.
How do Growth Bundle apps improve light therapy and help regulate your circadian rhythm?
Growth Bundle apps elevate light therapy and circadian rhythm management by delivering personalized advice based on your specific sleep habits and daily routine. These tools are designed to help you fine-tune your light exposure - choosing the right times and intensities to align with your body’s natural rhythm.
Equipped with features like sleep tracking, tailored light schedules, and compatibility with wearable devices, these apps offer real-time adjustments to enhance your sleep quality, increase energy levels, and promote overall wellness. By leveraging data, they make it easier to stay in sync with your internal clock and incorporate these benefits seamlessly into your daily life.