Natural light

The Importance of Regulating Our Internal Clocks for Health and Well-being

5/23/20233 min read

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Natural light is a fundamental aspect of our daily lives, providing us with the energy and information we need to regulate our internal clocks and maintain a healthy sleep-wake cycle. Exposure to natural light has been linked to numerous health benefits, including improved mood, cognitive function, and immune system function. In this blog post, we will explore the science behind natural light, its impact on our internal clocks, and how we can optimize our exposure to natural light for optimal health and well-being.

The Science of Natural Light:

Natural light is composed of various wavelengths of light, including blue light, which is particularly important for regulating our internal clocks. Blue light is responsible for suppressing the production of melatonin, a hormone that helps us fall asleep, and promoting the production of cortisol, a hormone that helps us wake up and stay alert. Exposure to natural light, particularly in the morning, can help reset our internal clocks and promote a healthy sleep-wake cycle.

The Benefits of Natural Light:

Research has shown that exposure to natural light can have numerous positive effects on our mental and physical health, including:

1. Improved mood and emotional well-being: Exposure to natural light has been linked to increased positive emotions and a decrease in negative emotions, such as depression and anxiety.

2. Enhanced cognitive function: Natural light can improve attention, memory, and creativity, leading to better problem-solving and decision-making abilities.

3. Increased physical activity: Exposure to natural light can promote physical activity, improve cardiovascular health, and support weight management.

4. Strengthened immune system function: Natural light exposure has been linked to improved immune system function, leading to better overall health and well-being.

Sad Lights:

For those who live in areas with limited natural light, or who have difficulty getting enough natural light exposure due to work or lifestyle factors, sad lights can be a helpful tool. Sad lights, also known as light therapy boxes, emit bright light that mimics natural sunlight, helping to regulate our internal clocks and promote a healthy sleep-wake cycle. These devices have been shown to be effective in treating seasonal affective disorder (SAD), a type of depression that occurs during the winter months when natural light exposure is limited.

Incorporating Natural Light into Daily Life:

There are many ways to optimize our exposure to natural light and reap its health benefits:

1. Spend time outdoors: Make an effort to spend time outdoors during daylight hours, particularly in the morning, to promote a healthy sleep-wake cycle.

2. Maximize natural light indoors: Open curtains and blinds to let natural light into your living space, and position your workspace near a window to maximize natural light exposure.

3. Use light therapy boxes: If you have difficulty getting enough natural light exposure, consider using a light therapy box to supplement your natural light intake.

4. Practice good sleep hygiene: Establish a regular sleep-wake cycle, avoid screens before bedtime, and create a sleep-conducive environment to promote healthy sleep patterns.

5. Seek professional guidance: If you're experiencing symptoms of depression or other mental health concerns, seek professional guidance from a therapist or counselor who can help you develop a personalized treatment plan.


Natural light is a powerful and accessible tool that can help regulate our internal clocks and promote optimal health and well-being. By incorporating natural light practices into our daily lives, we can foster a deeper connection to the natural world, promote relaxation, and enhance our overall well-being. As we continue to navigate the challenges of modern life, natural light serves as a reminder of the importance of nurturing our relationship with the environment and its potential to heal and restore.

SAD Light Therapy Lamp

Dope books on the natural world

"The Nature Fix" by Florence Williams, explores the science behind nature's healing powers.
Forest Bathing" by Dr. Qing Li, explores the Japanese practice of Shinrin-yoku or forest bathing.
The Hidden Life of Trees" by Peter Wohlleben is a fascinating book that explores the communication and social behavior of trees.
Braiding Sweetgrass" by Robin Wall Kimmerer is a poetic reflection on the relationship between humans and nature.
The Wild Remedy" by Emma Mitchell is a personal account of how nature helped the author manage her depression.