What to know before you turn on the light

Light is both powerful and delicate. While it can bring incredible benefits, using it consciously is key. This guide isn’t here to scare you – it’s to help ensure you enjoy the benefits of light safely and sustainably.

1. Night should really be dark – even dim light matters

Even a soft light – like a 100-lux night lamp – might seem harmless, but your body still sees it as a cue for daytime. Research shows that nighttime light exposure, regardless of melatonin disruption, can raise heart rate, increase insulin resistance, and interfere with cardiovascular and metabolic processes. Message to your body? Night should truly be dark.

2. Admire the light – but don’t stare into it

No matter how effective your light therapy device is, don’t treat it like a sunrise. Our eyes are extremely sensitive. If a light makes you squint, avoid looking directly at it. For safe use, close your eyes or wear protective glasses during treatment.

3. It’s not the same through a window

Many think they’re getting sun exposure by sitting next to a window – but glass filters out many of the beneficial wavelengths, especially UVB. For sunlight to benefit your body, it needs to be at least partially direct – ideally without glass in between, and always in moderation to avoid sunburn.

4. Glasses and contact lenses – light still gets through

People often ask whether light therapy still works if you wear glasses or contacts. The answer is: usually yes. These don’t typically block beneficial wavelengths and may even help focus the light. The only exception is if you wear blue light blockers all day.

5. Consult a doctor if you have certain health conditions

If you have a retinal disorder, highly sensitive skin, or are taking medication that increases photosensitivity, it’s essential to talk to your doctor before using light devices. Light is powerful – but it’s not one-size-fits-all.

Summary

Light isn’t just brightness – it’s biological information. It regulates your sleep-wake cycle, hormones, immune response, energy levels, and mood. To benefit from it, it’s not about how much light you get – it’s about when, what type, and in what context. Light isn’t a quick switch – it’s more like a tuning fork that brings the body into harmony.

What Type of Light Should You Use – and Why?

Not all light is equal – and it doesn’t affect everyone the same way. Different colors (wavelengths) influence the body in different ways. Some only affect the skin’s surface, while others penetrate deeper and activate cellular processes. Here's what each type does – and what to watch out for.

1. Short-wavelength light – like blue and UVB

These primarily affect the surface of the skin – but they’re essential for regulating many biological functions.

  • UVB (ultraviolet-B): This part of sunlight supports hormonal balance, influencing melatonin, testosterone, and estrogen – and thereby sleep, mood, fertility, and immune function. A few minutes of midday sunlight on your skin can be a biological gift – just avoid burning.

  • Mood and pain support: UVB light during the day can lift your mood, boost energy, and even increase pain tolerance. But avoid it at night – especially between 10 PM and 4 AM – as it can disrupt your internal clock.

  • Blue light: It increases alertness – great in the morning, disruptive at night. Avoid screens at bedtime or use a blue light filter.

2. Long-wavelength light – red and near-infrared

These penetrate much deeper – reaching muscle tissues and even bones. They don’t just affect the skin – they energize your cells via mitochondria.

  • Red light (e.g. 670 nm): Excellent for skin and vision support. It can speed up healing, reduce inflammation, improve acne, and may help slow age-related vision loss – by supporting natural cellular processes.

  • Great for nighttime use: If you need to stay awake (e.g. night shifts), soft red light keeps you alert without disrupting melatonin.

  • Near-infrared light (e.g. 790 nm): Similar to red light but goes deeper. It’s excellent for skin and cell regeneration, and is often combined with red light in therapy.

3. Pulsed light – a special case with a promising future

Pulsed light (e.g. 40 Hz) is still an emerging field, but research is promising. Certain frequencies can trigger brainwave activity (gamma oscillations), which may help slow cognitive decline and even support Alzheimer’s prevention. It’s still early, but results are encouraging.

Quick Recap

  • UVB light: Supports hormonal balance, mood, immune strength, wound healing, and pain tolerance.

  • Red and near-infrared light: Penetrates deep to fuel cell energy, enhance skin and vision, and support regeneration.

  • Pulsed light: A promising new tool for cognitive health.

Most importantly: use light as intentionally as a well-designed diet or fitness plan. Timing, duration, and type matter. Used wisely, light can become a powerful ally in long-term health.

Források 

  • Mason, I. C., Burgess, H. J., & Revell, V. L. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences of the United States of America, 119(9), e2119013119. https://doi.org/10.1073/pnas.2119013119




  • Windred, D. P., Burns, A. C., Rutter, M. K., et al. (2024). Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation. The Lancet Regional Health - Europe, 42, 100943. https://doi.org/10.1016/j.lanepe.2024.100943 (thelancet.com)



 

 



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