Most people don’t realize it, but light acts like a nutrient—it’s something you need to use strategically to support your body’s natural rhythms.
Morning light = energy & alertness. The first thing you should do when you wake up? Go outside and get some sunlight. Natural light exposure in the morning signals your pineal gland to shut down melatonin production and tells your body it’s time to wake up. This also helps regulate cortisol, setting the tone for your energy and focus throughout the day.
Evening light = rest & recovery. On the flip side, bright overhead lights or late-night screen time keep your brain in “daytime mode,” suppressing melatonin and disrupting sleep. Instead, follow nature’s cues: as the sun sets, dim your lights, switch to warmer tones, and limit blue-light exposure.
Light is a powerful tool to hack your circadian rhythm and optimize sleep. Use bright, natural light in the morning to boost energy and at night, mimic sunset by lowering the lights to promote deep, restful sleep. Small shifts like this can make a massive difference in your metabolism, recovery, and overall well-being. Are you using light to your advantage?
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