A Healthy Routine for Absorbing the Right Kind of Light

Exposing your body to natural light offers a wide range of health benefits. When your skin absorbs sunlight, it has higher levels of vitamin D. It is an essential nutrient that reduces the risk of cardiovascular conditions, obesity, bone loss, and cancer.

Natural light absorption can improve your mental health and optimize your sleep patterns. Numerous research studies show that people who receive more natural light experience better sleep patterns. Here are a few tips to absorb the right kind of light.

Remove Heavy Curtains

Although curtains look attractive, their elegance can reduce the health benefits offered by natural sunlight. When you remove heavy curtains from your room, you have taken one step forward toward improved health.

In addition, receiving enough sunlight in the morning and early afternoon can balance your circadian rhythm and restore your sleep-wake cycle. Many people worry about the effects of sunlight on their health.

If this is the case, you can install curtains that you can quickly raise during the day and shut at night to promote good sleep patterns and relax your body. Make sure you choose curtains that allow sunlight in the daytime and maintain darkness at night.

Spend Time Outdoors

Spending time outdoors is an integral part of a healthy routine for absorbing the right kind of light. We recommend breaking free from your indoor space and take a break outside. Take a morning walk for at least 30 minutes. You can also get out in the evening.

Exercising outdoors is the best way to improve your health. It enhances your biological clock function by increasing blood flow to your brain, causing it to release higher levels of melatonin and serotonin. The former promotes sleep, and the latter relaxes your brain.

Undergo Light Therapy

Some researchers and health professionals recommend undergoing light therapy. It is an excellent way to reduce symptoms of seasonal affective disorder. Studies show that light therapy is as effective as antidepressant medications to alleviate stress, depression, and anxiety symptoms.

Install Mirrors

It is crucial to allow more natural light to come into the indoor space in the daytime. Sunlight from the window can reflect against mirrors, leading to increased brightness in the indoor space. The size of the mirror depends on how much light you want to penetrate your room.

Make sure you place mirrors in the path of the sun’s rays. You can hire an interior designer to help you choose the right-sized mirror and location to increase sunlight penetration in the indoor space. Not only does natural light kill microbes, but it is also a direct source of vitamin D.

Limit Blue Light Exposure in the Evening

Although getting natural light in the morning and afternoon is beneficial to balance your biological clock and increase vitamin D levels in your body, you must avoid artificial light in the evening. Research shows that all visible light spectrums, including blue light, pass through the cornea.

Research shows that blue light from artificial sources has wavelengths between 400nm and 500nm. It can induce oxidative damage to your eye’s epithelial cells. Blue light from your smartphone, computer screen, and tablet can cause inflammation and oxidative stress in the ocular surface, leading to dry eye disease.

Blue light can also disrupt your brain functions, such as inadequate production or releasing hormones like dopamine, serotonin, melatonin, and endorphins. As a result, you will experience headaches due to a lack of endorphins, anxiety due to inadequate serotonin levels, and poor sleep patterns due to suppressed melatonin.

Blue light glasses have specialized yellow or orange-tinted lenses that block the shorter wavelengths of visible light, reducing the penetration of high-energy light in your eyes. These glasses offer many health benefits, particularly for your eyes and brain, including:

Prevents Retinal Damage

Because blue light can penetrate all the way to the back of your eye, the biggest ocular hazard from blue light is retinal damage, particularly the macula. Research shows that macular pigment plays a crucial role in reducing oxidative stress caused by blue light.

However, too much screen time in the evening can disrupt carotenoids or yellow pigments in your macula. Wearing blue light glasses maintain adequate levels of lutein, zeaxanthin, and Meso-Zeaxanthin, preventing your macula from absorbing wavelengths between 400nm and 500nm.

Wearing blue light glasses also increases the production of reactive oxygen species by preventing blue light rays. As a result, the macular pigment neutralizes the reactive oxygen species and decreases the risk of oxidative injury to your macula.

Blue light glasses can also preserve visual function in different ways. The adequate filtration of blue light decreases chromatic aberration and enhances contrast sensitivity and visual acuity. Thus, you can reduce the risk of developing age-related macular degeneration.

Moreover, blue light glasses can reduce discomfort glare by preventing photophobia experience when intense blue light enters your eyes. These glasses can help improve photo stress recovery time, allowing your eyes to regenerate retinal photopigments.

Improves Circadian Rhythm

Circadian rhythm or biological clock refers to the 24-hour cycle that your body and physiological process undergo every day, including your sleep-wake cycle. The suprachiasmatic nucleus in your hypothalamus controls your biological clock and promotes a healthy sleep-wake cycle.

The structure contains nerve cells that trigger the pineal gland to release melatonin, which leads to a restful sleep at night. Therefore, you must reduce screen time in the evening or before bedtime or at least wear blue light glasses to mitigate the adverse effects. That way, you can remain restful throughout the night and stay alert in the daytime.

Final Words

Developing a healthy routine for absorbing the right kind of light can improve your overall health. It is a straightforward concept that requires you to absorb natural light in the daytime and limit blue light exposure in the evening. Blue light glasses are an excellent way to balance your light absorption levels.