Morning sunlight and red light therapy can improve your energy, mood, and sleep by syncing your body’s internal clock. Here's how:
- Morning sunlight: Boosts cortisol for energy and resets your circadian rhythm. Aim for 10–20 minutes of outdoor light exposure within the first hour of waking.
- Evening red light therapy: Prepares your body for rest by aiding relaxation and cell repair. Use a red light device for 10–20 minutes, 1–3 hours before bed.
Key steps:
- Get outside early in the morning without sunglasses to absorb natural light.
- Use a red light device at night to promote restful sleep.
- Track your progress with apps like Timebloc or Reflectly.
This simple routine can help you feel more awake during the day and sleep better at night.
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68
Morning Sunlight: Start Your Day Right
Morning sunlight plays a crucial role in resetting your internal clock, boosting energy, and improving sleep patterns. By understanding the right timing, safety measures, and tools to track your routine, you can make the most of this daily ritual.
"I consider viewing morning sunlight in the top five of all actions that support mental health, physical health and performance." - Andrew Huberman, PhD, Stanford neuroscientist
Your eyes contain intrinsically photosensitive retinal ganglion cells - specialized cells that detect light and send signals to your circadian clock. This process regulates essential functions like sleep, mood, and alertness.
"A distinct class of eye cells called intrinsically photosensitive retinal ganglion cells (ipRGCs) convey light information from the eye to the circadian clock, which uses the information to set timing in our body. Sleep, mood and alertness are some of the functions regulated by light. Thus daylight is critical for maintaining circadian rhythmicity and thereby the proper functioning of physiology and behaviour." - Dr. Nayantara Santhi, Northumbria University
Let’s dive into when and how to best soak in that morning sunlight.
Best Time and Duration for Morning Sun
Timing is key. Aim to get outside within the first 30 to 60 minutes after waking up, ideally as close to sunrise as possible. This early exposure sends a strong signal to your brain, helping to jumpstart your day.
How long should you stay outside? It depends on the weather:
- Bright, sunny days: 5 to 10 minutes is usually enough.
- Cloudy or overcast days: 15 to 20 minutes, or even up to 30 minutes, may be needed for the same effect.
These durations ensure your photoreceptors receive the light intensity needed to activate your circadian clock.
How to Get Morning Sunlight Safely
For effective exposure, step outside and let natural light reach your eyes directly. Avoid sunglasses or blue light blocking glasses during this time, as they filter out the wavelengths your body relies on. However, never look directly at the sun - simply face the direction of sunrise and let ambient light do the work. Keep in mind that sunlight through windows or car windshields won’t provide the same benefits, as too many of the necessary wavelengths are filtered out.
You can also pair your sunlight exposure with other morning activities. Sip your coffee on the patio, stretch in your backyard, or even take a quick outdoor walk while catching up on a podcast. If stepping outside isn’t immediately possible, opening blinds or curtains right after waking can help brighten your space with natural light.
Apps to Track Your Morning Light Routine
Sticking to a morning sunlight habit is easier with the right tools. Here are two apps to consider:
- Timebloc: Perfect for scheduling your sunlight sessions. Set daily reminders and allocate time for your routine, just like you would for any important task.
- Reflectly: This journaling app helps you track how sunlight exposure impacts your mood and energy. By recording your experiences, you can identify patterns and stay motivated to maintain your habit.
With the right approach, morning sunlight can become a simple yet powerful addition to your daily routine.
Evening Red Light Therapy: Wind Down and Recover
Morning sunlight gets you moving, but evening red light therapy works to slow things down, guiding your body into recovery mode. With specific wavelengths, it supports healing, eases inflammation, and boosts circulation, all of which prepare you for a restful night’s sleep.
This therapy works by stimulating mitochondria - the powerhouse of your cells - to produce ATP, which aids in cell repair and rejuvenation. Evening sessions are especially effective because they align with your body’s natural rhythm, helping it recover and recharge.
When to Use Red Light Therapy
The timing of your red light therapy sessions plays a big role in its effectiveness. Evening sessions are perfect for relaxing, soothing sore muscles, and improving sleep quality. Try to make this a consistent part of your nightly routine by scheduling it at the same time each evening, right as your body begins to wind down.
How to Use Red Light Devices Properly
To get the most out of red light therapy, focus on three key factors: distance, duration, and safety. Therapeutic wavelengths typically range between 630–850 nanometers (nm). For effective results, place your device about 6–24 inches from the area you’re treating. Start with 10–20-minute sessions per body area.
For intensity, aim for levels that mimic sunlight at around 24 mW/cm². If you’re targeting deeper tissues, higher intensities of 100 mW/cm² or more are recommended. Always follow the guidelines provided with your device and use proper eye protection when needed. Sticking to these steps can help you make the most of your therapy sessions.
Track Your Red Light Therapy Progress
Keeping track of your red light therapy sessions can help you stay consistent and see how well it’s working for you. Research suggests that with regular use, you may start noticing results in as little as three weeks. Use tools like The Do App to set reminders or Reflectly to log changes in sleep quality and recovery. Tracking your progress not only keeps you motivated but also helps you identify patterns and fine-tune your routine for the best results.
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Your Complete Daily Light Schedule
Syncing your light exposure with your body’s natural rhythms can have a profound impact on your energy and sleep. Morning sunlight helps you feel alert and awake, while evening red light promotes relaxation and prepares you for sleep. By sticking to a consistent light schedule, you can balance your circadian rhythm in just a few weeks. Here’s a simple guide to make the most of light throughout your day.
Morning Light Steps
Start your day by stepping outside within the first hour of waking, preferably around sunrise. Face the general direction of the rising sun (east), but avoid looking directly at it. This exposure helps signal your body to wake up and boosts cortisol levels naturally.
If you can, take a short 10-minute walk during this time. This not only enhances the benefits of light exposure but also adds gentle movement to your morning routine. If you have a dog, it’s the perfect opportunity for their morning walk too.
Can’t make it outside? Sitting by an east-facing window is a decent alternative. While it’s not as effective as direct sunlight, it’s still better than relying on artificial indoor lighting. To keep track of your morning light habits, consider using The Do App from Growth Bundle, which can help you stay consistent.
Once your morning is off to an energized start, shift your focus in the evening to help your body unwind and prepare for rest.
Evening Red Light Steps
Plan your red light therapy session for 1-3 hours before your bedtime. This timing supports your body’s natural wind-down process and helps you relax without disrupting your sleep cycle. For example, if you aim to sleep at 10:00 PM, starting your session around 8:00 PM works well for most people.
After your session, dim all lights in your home and switch to warm, amber-colored lighting. Avoid bright overhead lights and blue light from screens for at least an hour before bed. Journaling with Reflectly can also help you evaluate how your evening habits affect your sleep quality and energy levels the next day.
Establish a consistent evening routine: red light therapy, followed by dimmed lighting, and then your usual bedtime rituals. This predictable sequence signals your body to start producing melatonin, setting the stage for deep, restorative sleep.
Midday Sun Options
While not as critical as morning and evening light, brief midday sun exposure can provide an added boost by naturally increasing vitamin D levels. The sun is strongest between 10:00 AM and 2:00 PM, so you’ll only need 5-15 minutes depending on your skin type and the season.
If you have fair skin, start with just 5 minutes of exposure on areas like your arms and legs. Those with darker skin can tolerate longer times. Be mindful to avoid sunburn, as it cancels out the benefits.
During winter months or in northern states with limited daylight, you may need to make a more deliberate effort to get midday sun. If you work indoors, take a short lunch break outside or sit by a sunny window while you eat.
Apps like HealthView can help you monitor changes in your vitamin D levels and energy as you adjust your midday sun habits. Over time, you’ll find the right balance that works for your skin type and daily routine.
Apps and Tools to Support Your Light Routine
Using digital tools can make managing your 24-hour light routine much simpler. Apps like those in the Growth Bundle help you plan your sunlight and red light sessions while keeping track of their effects on your health. These tools fit neatly into your morning and evening habits, making it easier to stay consistent and gain useful insights.
Schedule and Track Your Habits
Timebloc is a great app for scheduling your daily light routine. It allows you to block out specific times for activities like morning sunlight exposure and evening red light therapy. For example, you might schedule a 6:30 AM to 7:00 AM slot for sunlight and an 8:00 PM to 8:30 PM session for red light therapy. The app's recurring block feature ensures your routine stays consistent, even as sunrise and sunset times change with the seasons.
To keep you motivated, The Do App adds a visual streak tracker. It shows your progress over weeks and months, making it easier to stick to your new habits. You can also use it to track related activities, like avoiding screens before bed or switching to amber lighting in the evening. The app’s color-coded system highlights your patterns and helps you spot any missed goals.
Once your schedule is set, the next step is monitoring your health data to see the impact.
Monitor Your Health Data
After scheduling your light sessions, tracking wellness metrics can help you understand their benefits. HealthView connects directly to your Apple Health data, providing insights into how your light routine affects overall health. The app displays metrics like sleep duration, heart rate variability, and resting heart rate on a customizable dashboard, helping you fine-tune your circadian rhythm. You can also monitor sleep efficiency and deep sleep duration to measure improvements.
HealthView allows you to set personal goals for sleep quality and duration. Its tracking features let you see how sticking to your light exposure routine aligns with better wellness outcomes.
Record Mood and Energy Changes
Data is important, but so is understanding how your light routine makes you feel. Reflectly acts as a digital wellness journal, giving you a space to document changes in your mood and energy levels. You can record how you feel after your morning sunlight sessions, track afternoon focus, or note evening relaxation. The app’s AI even prompts you with tailored questions, like asking about your morning light exposure on days when you report feeling particularly energized.
Reflectly is especially helpful during winter months when natural light is limited. It lets you track seasonal shifts in mood and energy while offering motivational quotes and prompts to keep you mindful. This adds a reflective and calming element to your routine, encouraging you to fully enjoy your morning walks and evening wind-down moments.
Conclusion: Build Your Daily Light Routine
Creating a 24-hour light routine doesn’t have to be overwhelming. The key is to keep it simple: start your day with 15–20 minutes of morning sunlight within the first hour of waking, and wind down in the evening with 20–30 minutes of red light therapy a few hours before bed. These small, consistent habits can help strengthen your circadian rhythm and support cellular health over time.
The beauty of this routine is that it doesn’t require expensive gadgets or complicated schedules. A morning walk outdoors and a basic red light session in the evening can lead to noticeable benefits in just a few weeks. Many people report better sleep and improved mood when they stick to these practices regularly.
To make it even easier, consider using apps like Timebloc, The Do App, Reflectly, and HealthView. These tools can help you schedule your sessions, track your progress, log your mood, and monitor your sleep patterns. With these resources, you can stay organized and motivated as you build your routine.
Your light routine might need slight adjustments as the seasons change. For instance, summer mornings may start earlier, around 6:30 AM, while winter mornings might require you to adjust your timing or sit near a bright window. However, your evening red light session can remain a consistent part of your wind-down routine all year long, offering stability and balance.
Start small - try just 10 minutes of morning sunlight and gradually increase to your goal. After a week of consistency, add your evening red light session. Over time, this simple routine can enhance your sleep, boost your energy, and support your overall well-being.
FAQs
How does exposure to morning sunlight improve mental health and physical performance?
Morning sunlight has a powerful impact on both your mental and physical health. Getting natural light early in the day helps keep your circadian rhythm in check. This can lead to better sleep at night and more energy during the day. Plus, it triggers the release of serotonin - a hormone that lifts your mood and eases anxiety.
On the physical side, morning sunlight helps synchronize your internal clock, boosting alertness, stamina, and recovery. Just 10–15 minutes outside in the morning can noticeably improve your health and productivity.
What precautions should I take when using red light therapy in the evening?
When incorporating red light therapy into your evening routine, a few precautions can help ensure both safety and effectiveness. First, consider wearing protective eyewear to shield your eyes from potential strain. Even though red light is gentle, it can sometimes cause discomfort, especially for those with sensitive eyes. Additionally, stick to the recommended usage guidelines for your device - this includes session duration and frequency - to avoid overexposure, which might result in temporary redness or irritation.
When used correctly, red light therapy is safe for nightly use. To achieve optimal results without any risks, stay within the suggested exposure times and make it a habit to follow a consistent routine. For the best guidance, always refer to your device’s manual, as it contains instructions specific to your equipment.
How can I fit the 24-hour light routine into a busy schedule?
Incorporating a 24-hour light routine into your busy life doesn't have to be complicated. A few small tweaks can make all the difference. Start your morning with 10–15 minutes of sunlight exposure - whether it's a brisk walk outside or sitting by a sunny window. This simple step helps align your body's internal clock and gives you an energy boost to kick off the day.
In the evening, consider using a red light therapy device for 10–15 minutes. It’s a great way to support cellular repair and promote better sleep. You can easily integrate this into your downtime, like while reading a book, watching TV, or just unwinding.
To keep these habits on track, set reminders or alarms so they become a natural part of your routine. These quick, purposeful actions can fit into even the busiest schedules, helping you feel more balanced and refreshed.