# Are You Living in Circadian Darkness? Insights on Healthy Lighting
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Chapter 1: The Importance of Natural Light
How much time do you spend outdoors each day? For many Americans, the answer is alarmingly low. Research from the Environmental Protection Agency (EPA) indicates that individuals spend about 90% of their lives inside. This disconnection from the natural world affects our overall health in significant ways. Dr. Mariana Figueiro, a leading expert in healthy lighting from the Icahn School of Medicine at Mount Sinai, warns, "We may be living in continuous circadian darkness."
Let’s explore the relationship between light and our circadian system.
Light and Your Circadian System
The sun sets and then rises again, creating a predictable cycle of light and darkness. Over approximately six million years, humans have evolved to synchronize their internal biological systems with this daily rhythm. These natural processes, known as circadian rhythms, encompass the physical, mental, and behavioral changes that occur within a 24-hour cycle.
Unfortunately, spending 90% of our time indoors disrupts these rhythms. This disruption can lead to a range of issues, including decreased productivity, impaired mood, and irregular sleep patterns.
To combat this problem, society often turns to technology that simulates natural light within indoor spaces. Terms like “circadian rhythm lighting” and “healthy lighting bulbs” have emerged in the market, but these artificial solutions can’t replicate the true benefits of sunlight.
Dr. Figueiro highlights that while a bright sunny day provides light levels between 80,000 and 100,000 lux, indoor environments typically offer only 200 to 300 lux. This stark contrast underscores the importance of natural light for our health.
In the video titled "It Predicts How Long You'll Live!" Lynn Peeples discusses the surprising relationship between your bedtime and health, shedding light on how our daily routines influence longevity.
Healthy Light, Healthy Life
To realign your circadian system for better health, it’s essential to return to basics. Dr. Figueiro states, “Healthy lighting is as simple as bright days and dark nights.” She emphasizes the need for consistent light patterns rather than overcomplicating the issue with specific light spectrums.
Daytime should be characterized by bright lighting, while evenings should be dim. Morning light exposure is particularly beneficial, as it helps reset your biological clock for the day ahead.
In essence, getting enough natural light during the day raises your threshold for tolerating artificial light at night. If you spend 1 to 2 hours outdoors daily, the impact of evening screen time on your sleep will be minimized.
Realistic Strategies for More Outdoor Time
While it may be lovely to sip coffee in an outdoor sanctuary each morning, this isn’t feasible for everyone. Dr. Figueiro suggests maximizing your outdoor exposure whenever possible, even in short bursts. Here are some practical strategies:
- Enjoy breakfast or lunch outside whenever you can. Even a quick 15-minute break can be beneficial.
- Take brief outdoor breaks during your workday; it’s easy to forget amidst busy schedules.
- Position your workspace to maximize natural light by facing windows. A mirror can also help amplify sunlight.
- If you lack window access, increase electric lighting close to your eyes, using table lamps for a layered effect.
Chapter 2: The Connection Between Light and Health
In the video "Sunlight: Optimize Health and Immunity," various strategies for using light therapy and melatonin are explored, emphasizing how these elements can enhance overall wellness.
Time to Embrace Natural Light
While you can physically isolate yourself from nature, you can’t completely remove nature from your well-being. If you’ve been feeling out of sorts, increasing your exposure to outdoor light could be just what you need.
Consider this your call to action—get outside and soak up the sunshine!