How Light and Darkness Can Influence Our Health
Sunlight and darkness play pivotal roles in regulating our circadian rhythms. Sunlight signals our body that it’s daytime, triggering the release of hormones that wake us up and prepare us for the day. On the other hand, darkness signals that it’s nighttime, prompting our brain to prepare the body for rest and sleep.
The Power of Sunlight
Sunlight is not just a source of light; it’s a vital energy source for our bodies. Much like plants harness sunlight for photosynthesis, humans utilise sunlight for dermal vitamin synthesis, converting sunlight into essential vitamins.
Exposure to sunlight triggers the synthesis of Vitamin D, a crucial nutrient known to reduce the risk of autoimmune diseases, diabetes, infections, cognitive degeneration, cancer, and heart disease. Sunlight also stimulates nitric oxide production, a molecule that helps regulate blood pressure and improve insulin sensitivity.
However, while sun exposure is beneficial, avoiding sunburn is essential. Aim for 5–15 minutes of sun exposure on your face, arms, and legs daily, gradually increasing your sun exposure to avoid getting burnt.
The Importance of Darkness
Darkness, or the absence of light, is equally crucial for our health. It signals to our brain that it’s time to prepare for sleep, initiating the release of melatonin, a hormone that promotes sleep. A dark sleeping environment is essential for a good night’s sleep, contributing to overall health and well-being.
Understanding Light
Light comes in different wavelengths, each perceived as a different colour by our brains. Longer wavelengths are infrared, while shorter wavelengths are ultraviolet. When the sun is directly overhead, more UVB light, which triggers Vitamin D synthesis, reaches us. However, too much UVB exposure can cause sunburn, so managing your sun exposure wisely is essential.
Harnessing Light and Dark
Aim to get natural light exposure in the morning as close to waking up as possible to harness the benefits of light. This helps to saturate your light cones with photons, signalling to your body that it’s time to increase energy and prepare for the day. However, remember that light exposure behind glass is less effective than direct sunlight.
In contrast, to harness the benefits of darkness, aim to minimise light exposure in the evening, especially blue light emitted by screens. Consider using blue light-blocking glasses or minimising screen time after sunset. You can also adjust the colour spectrum of your devices to a warmer light using features like Night Shift on iPhones or similar apps on Android devices.
When to Harness Light and Dark
Morning sunlight exposure helps set your circadian rhythm for the day, boosting your energy levels and preparing your body for the day. On the other hand, limiting light exposure in the evening and ensuring a dark sleeping environment can enhance your sleep quality.
A darker complexion generally requires more sun exposure to synthesise the same amount of Vitamin D as a lighter complexion. An app like Dminder can help you gauge how much Vitamin D you’re getting and guide your sun exposure.
In conclusion, the dance of light and dark is a fundamental rhythm of life that impacts our health and well-being. Understanding and harnessing the benefits of light and dark can enhance our health, boost our energy, and ultimately trend towards our best selves.
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