Light. 

We’re going to focus on something that is actually pretty easy to do and makes a HUGE difference in:

  • how well you sleep

  • your energy levels

  • and keeping your hormones happy

What is it? 

In the morning get more light. 

In the evening get less light.


So what might this look like:

Morning

(1) Get out in the morning sunshine

(for the approximately 7.5-8 days that’s possible in Canada)

Good news: even on overcast days there is more light registered outside than inside so a 10-minute walk is always a great idea.

Here’s a general guideline for how long to view sunlight in the morning:

  • Sunny days - 10 minutes

  • Cloudy days - 20 minutes

  • Very overcast days - 30 minutes

(2) Or you can get a Sun lamp.

Put it on for 15-20 minutes when you wake up.

I use it while I meditate and ugly journal. It works equally well if you use it while:

  • sipping warm coffee

  • eating breakfast

  • watching this week’s incredible workshop

In the evening you want to minimize light.

This is tough sweet one but if you can, turn off those screens. Mine automatically shut down at 7 pm.

Confession: sometimes I override this wise choice because I’m human. And when I do I wear my ultra-slick Bono-looking blue blocking glasses.

These are great but you can also just pay attention and dim some lights in the evening setting your body up for sleep.

I will sometimes wash my face and brush my teeth using a candle instead of the overhead light (aside - everyone looks so good in candlelight, we need lightbulbs that mimic that, feel free to take this million-dollar idea and invent it). I discovered this ultra-relaxing candle-bedtime ritual during a power outage and stuck with it.

But truly, anything you can do to decrease your light exposure at night will benefit your health. It all has to do with your natural circadian rhythm, or biological clock (which is controlled by … you guessed it, your Nervous System. And the more you can support these natural cycles the happier your Nervous System is which makes your adjustments all that much more effective. Full circle cycle.)

“Maximize light in the morning.
Minimize light at night.
How easy is that?!”

Little things done consistently over time make the biggest impact. 

This week is a great example of that truth.

Leveraging Light

Your biological clock, or circadian rhythm, is your body’s natural internal mechanism that governs how the body operates at different times of the day (and as discussed controlled by your amazing Nervous System).


Your energy levels are supposed to fluctuate throughout the day so, ideally, when all is well, you feel fresh and energetic in the morning and then sleepy at night. 


This happening isn’t a lucky coincidence. It’s your body producing different chemicals, or hormones, at different times of the day, depending on what your body needs - whether it needs to be active or to slow down and rest.

Here are a few fun facts that will inspire you to leverage your light (worked for me):

(1) Morning light is the most important light exposure of the day

Morning light exposure is vital for keeping your circadian rhythm, correctly tuned. Contributing to:

  • higher energy levels

  • better sleep

  • improved physical and mental performance

  • and greater all-around wellness.

(uhhhh yes please to all of the above)

(2) You’re much more sensitive to light around the time of your usual sleep

The same way light exposure is beneficial in the morning, it can be detrimental at night.

Light exposure at night tricks your body into thinking it’s still daytime interfering with the timing of your circadian rhythm and the release of those beautiful sleep-inducing hormones.

Within 1-2 hours of going to bed try to limit any bright, overhead lights. Dim the lights if you can, or try to use lights that are off to the side, rather than directly overhead. Or try my candlelight trick.

The light from phones and computers causes sleep and circadian rhythm disruption when viewed late at night. (that’s when the blue blocker glasses that look super cool (really they don’t) come in handy because it’s hard to never be on an electronic device in the evening)

(3) Light supports your body’s hormone production (right hormone, right time)

Your circadian rhythm dictates when certain hormones are released.

For example, you naturally release melatonin at night, helping you feel sleepy. You also produce higher levels of growth hormone helping your body repair and rebuild. That’s why you should feel fresh and energized after a good night’s sleep.

On the other end, hormones like cortisol and adrenaline are higher in the morning, waking you up and making you more energized.

That’s why disruptions to circadian rhythm, like too much light at night and not enough in the morning, include a greater risk of sleep disorders, obesity, depression, diabetes, heart disease, and cancer. (boooo)

(4) Morning Light Helps You Sleep Better

The sleep and wake phases of your 24-hour cycle work in tandem with each other. When you set the wake phase correctly, your sleep phase will kick in at the right time.

When this happens, you’ll find it easier to get to sleep and achieve deeper and more restful sleep.

Perhaps my favourite benefit of leveraging light …. it will boost your energy.

If you are interested in boosting your energy (aka you’re a human being over the age of 3) here’s a great workshop:

Energy Uplevel Workshop

So set aside some time if you’re interested and enjoy. Grab your workbook (below) and depending on the time of day, either:

  • turn on your light

OR

  • put on your blue blockers

“Even though the body appears to be material, it is not. In the deeper reality, your body is a field of energy, transformation and intelligence.”

~ Deepak Chopra