Light is very important to circadian rhythms. Exposure to light at the right times helps to reset and synchronize your circadian rhythms to your daily schedule.
Before we created electrical grids and light pollution, our bodies adapted to the rising and setting of the sun. Sun rise signaled the start of the day, and our circadian rhythms still use light as a strong indicator to wake and be active. Our bodies still react the same but our environment is filled with more light than ever before. Add mobile phone screens and televisions to the mix and our bodies can be more confused as to how to respond.
One of the most important ways we can begin to better align our circadian rhythms is to be mindful of what light we get when.
Bright light is outdoor light or overhead indoor light that lights the space well and makes you feel alert underneath it. We measure light in a measurement called lux. The more lux you can get during this period the better.
Some examples of types of light and their lux rating: Bright outdoor light: 100,000 lux Cloudy outdoor day: 1500 lux Overhead indoor office lights: 700 lux Table lamp: 400 lux A candle: 1 lux
As you can see, getting full outdoor sun is going to provide you with the most amount of light. If that’s not possible, seek to turn on as many indoor light sources as you can. Even if you cannot get bright light for the full amount of time, any light will help you synchronize your circadian rhythms.
If you only have a short amount of time, stay tuned for our light burst features that will help you find the best time to get 5 minutes of bright light during your day.
We recommend avoiding bright light at times when you need to be awake, but when your circadian rhythms would be served best by not getting bright light.
Go inside if possible and use dim lighting like a warm table lamp.
If you have to be outside, wear sunglasses and if you can’t avoid indoor overhead light wear blue-blocking glasses or sunglasses inside (you get to look really cool too).