If you’ve tried the supplements, swapped the skincare, and still feel off, maybe it's time to consider how much sunlight you're getting into your day...

Sunlight isn’t just aesthetic. It’s hormonal. It’s biological. And it could be the missing piece in your glow-up routine.

Let’s break down how natural light helps you sleep better, feel brighter, and get your energy back 🙌

"As a mum of four, I don’t always have time for elaborate self-care, but stepping outside and letting the sun hit my face? That’s something I can do every day." - Georgie x

In this article, we’ll explore:

💖 Why artificial lighting and blue light may be draining your energy

💖 What flickering bulbs do to your nervous system (without you even noticing)

💖 How sunlight helps your hormones and sleep stay in sync

💖 The link between light exposure and those mid-afternoon energy crashes

💖 Practical ways to support your natural body clock, even in a modern world

Did you know?...

✅ Morning sunlight exposure for just 20-30 minutes helps regulate melatonin production and IMPROVES SLEEP QUALITY.[1]

✅ Bright daylight exposure during the day can INCREASE ALERTNESS and reaction times by up to 25%.[2]

❌ Exposure to blue light at night suppresses melatonin by more than 80%, delaying sleep onset and disrupting circadian rhythms.[3]

✅ Workers in offices with natural daylight SLEEP 46 MINUTES LONGER per night, on average, compared to those without windows.[4]

❌ Artificial light exposure after sunset is linked to INCREASED RISK of obesity, metabolic disorders, and depressive symptoms.[5]

✅ Natural light exposure BOOSTS SEROTONIN production, supporting mood and emotional balance.[6]

✅ Just 30 minutes of outdoor daylight during the morning hours can help shift your circadian clock and REDUCE SYMPTOMS OF SAD (Seasonal Affective Disorder).[7]

Light might just be your most powerful (and free!) health hack

We talk a lot about what to eat and how to move, but how often do we think about how much light we’re getting?

Sunlight is like nature’s multivitamin. It helps every part of your body function better. It fuels your cells, lifts your energy, balances your mood, and helps you sleep like a baby.

“Light is a drug. It’s the most powerful signal we have, and how we use it shapes whether we build health or create imbalance.” - Dr. Jack Kruse

Starting your day with sunlight isn’t just a nice thing to do, it’s a must. Below, you’ll find out why light matters so much, how modern lighting can throw you off, and what simple shifts you can make to feel brighter, more focused, and more you.

Why sunlight is such a game-changer

Natural light does way more than just help you see; it literally sets your body’s rhythm. We all have a built-in 24-hour clock, called our circadian rhythm, and it relies on light to tell us when to rise, when to shine, and when to slow down.

That’s why morning light is magic. When you get outside first thing, your body gets the message: it’s time to wake up. Cortisol rises (in a good way), and melatonin starts its countdown to bedtime.

“Viewing sunlight in the morning is the single best thing you can do for your sleep, your energy, your mood, and your focus.” - Andrew Huberman

Morning light doesn’t just wake you up; it lifts your mood, boosts your energy, and gets your brain firing on all cylinders. That’s partly thanks to serotonin, the feel-good brain chemical that helps you feel calm and steady.

Sunlight hits different when you realise it's literally upgrading your brain chemistry ✨

And then there’s vitamin D. When sunshine hits your skin, it sparks the production of this vital nutrient, which helps with immunity, bone strength, hormones, and more. You can supplement, sure, but your body’s natural sunlight-powered method is hard to beat.

“Light is a signal that programs every cell. Ignore it, and the whole system starts to drift.” - Zachary Eikenberry of Get Chroma

Artificial light = tired brain + restless body

Here's the thing, when the sun goes down, your body expects darkness. But most of us are sitting under bright lights and glowing screens until the minute we fall asleep.

That’s a problem. Your brain gets confused and thinks it’s still daytime, which means melatonin (your sleepy hormone) doesn’t get released properly. The result? You lie there feeling overstimulated, even when you're exhausted.

Your circadian rhythm is not here for the 2 a.m. TikTok scroll...

“Artificial light at night is like caffeine you didn’t know you were drinking. It stimulates the brain and blocks melatonin, even in small amounts.” - Dr. Michael Breus (aka The Sleep Doctor)

Too much artificial light throws your body clock out of sync. You sleep poorly. You feel foggy during the day. Your mood, appetite, and hormones can all suffer, just from not enough darkness.

“We’ve stretched our days with light, but we’ve also disrupted our sleep, alertness, and wellbeing in the process.” - Professor Russell Foster

Blue light: your brain’s biggest bedtime saboteur

Not all artificial light is equally harmful. Blue light is the most stimulating. It’s brilliant during the day (think natural daylight), but at night it’s a recipe for chaos.

That’s because blue light tells your brain to stay alert. So when you're scrolling your phone or watching TV in the evening, your body delays melatonin production, which makes it harder to fall, and stay, asleep.

Blue light before bed? It’s basically the sleep sabotage we’re all accidentally signing up for.

The fix? Try switching your screens to night mode or wearing blue light blocking glasses after sunset. These glasses filter out the harshest wavelengths and allow your body to start winding down, even if your evening includes a little screen time.

Many people find they fall asleep quicker and sleep more deeply when they use them. For me, I find it makes a big difference to how relaxed I feel in the evenings.

“Getting bright light in the day and avoiding it at night is the simplest way to stay in sync with your body’s natural rhythm.” - Dr. Satchin Panda

Let’s talk flicker (yep, it’s a thing)

Ever come home from work feeling completely fried, even though you barely moved? Well, your lighting could be to blame.

Many artificial bulbs, especially cheap LEDs and fluorescents, flicker at speeds you can’t see, but your brain can feel. This constant micro-stimulation can cause headaches, eye strain, irritability, and even low-grade anxiety.

If your lights are giving horror film flicker energy, it’s time to upgrade, girl 👀

Want to know if your lights flicker? Open your phone’s camera, set it to slow motion, and record the bulb. If you see stripes or pulses, that’s flicker.

“We’re drowning in artificial light. And our bodies are paying for it, with poor sleep, fatigue, and hormonal imbalance.” - Andy Mant, founder of BlockBlueLight

Flicker-free lighting shouldn't be a luxury, it's self care. The more calm, steady light you give your nervous system, the better it functions.... the better you function ❤️

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A post shared by Glowing Healthy Georgie (@georgianafizz)

How to work with light (instead of fighting it)

Here’s how to use light to your advantage, no complicated routines needed.

In the morning:

💖 Get outside within 30 minutes of waking. Even 5–10 minutes of natural light on your face (no sunglasses, no glass in between) can work wonders. Think Hot Girl Walk™, but make it a light therapy session.

💖 Take your tea or smoothie into the garden, or go for a short walk if you can. Cloudy day? It still works, outdoor light is stronger than indoor light, even in winter.

During the day:

💖 Sit near windows when possible (even better if they're open!). Take screen breaks outside. Even a few minutes of daylight can reset your brain and lift your energy.

In the evening:

💖 Screens off, melatonin on. Switch off harsh ceiling lights. Use lamps with warm, low light. Look for flicker-free, blue-light-blocking bulbs.

💖 If you’re using screens, pop on your blue light blocking glasses or turn on night shift mode. 

💖 Try to wind down with candles, dim lighting, or a good book, not a glowing screen.

“We built our lights to support your biology, not fight it. Because we all deserve to feel aligned with nature, even indoors.” - James Proud, creator of the Daylight Co

At night:

💖 Make your bedroom as dark as possible. Blackout curtains are brilliant, and covering those tiny glowing LEDs on devices makes a big difference too. Glow Tip: Carry sticky tac with you when travelling to cover those pesky little lights in your hotel room!

💖 No phones! I know it sounds hard, but you got this. Having boundaries with our devices is good for us in more ways than one

💖 Need a night light? Choose red or amber tones, as they won’t interfere with melatonin. Better yet, go flicker-free and blue-light-blocking for a peaceful night vibe.

Final thoughts

Light isn’t just something we see, it’s something our bodies listen to. It tells us when to wake, when to rest, when to feel calm, and when to feel energised.

Once you start living in sync with light, you’ll feel the shift: deeper sleep, brighter mornings, clearer energy, more stable moods.

So tomorrow, open the window, step outside. Let the morning light meet your face and reset your system. And as evening arrives, dim the lights, power down your screens, and lean into the darkness like the ancient rhythm it is.

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Want a simple way to stay on track? 

Print and pin this table somewhere you’ll see it daily - on your fridge, mirror or desk. Let it be your gentle nudge to keep making small choices that lead to big changes.

This article is part of our Foundations of Health series, where we explore the 11 Foundational Pillars of Health. Each pillar helps to form the foundations you need for a Glowing Healthy body and mind. These articles contain free and accessible tips to get you started on your health journey, no matter where you’re at right now.

Sources:
[1] Harvard Health Publishing, 2020.
[2] Chellappa et al., Journal of Clinical Sleep Medicine, 2011.
[3] Harvard Medical School, 2012.
[4] Boubekri et al., Journal of Clinical Sleep Medicine, 2014.
[5] Fonken et al., Proceedings of the National Academy of Sciences, 2010.
[6] Lambert et al., The Lancet, 2002.
[7] Terman et al., Archives of General Psychiatry, 1998.

Read more from our Glowing Healthy Foundations of Health Series Here 👇