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Light is a powerful signal for our biology. It not only regulates our circadian rhythm but also influences our mood, sleep, and mental health. By understanding how light works, we can biohack our well-being and optimize brain chemistry for better focus, energy, and balance.
We are biologically programmed to respond to light. When the sun sets, our body should naturally start producing melatonin, the sleep hormone that helps us wind down. The problem? Our screens, LED lights, and city’s artificial lighting disrupt this process by exposing us to blue light late in the evening.
Blue light at night:
Suppresses melatonin production, making it harder to fall asleep.
Lowers dopamine, which can lead to reduced motivation and mood swings.
Disrupts the circadian rhythm and increases the risk of depression and anxiety.
Biohack: Wear blue light-blocking glasses after sunset, switch to red/orange lighting in the evening, and reduce screen time at least an hour before bedtime.
To keep our internal clock in balance, we need light at the right times. Morning sunlight acts as a reset button for the circadian rhythm and helps stabilize cortisol levels, providing energy and improving mood throughout the day.
Morning light (within 30–60 minutes of waking up):
Strengthens the circadian rhythm and reduces the risk of sleep disorders.
Increases serotonin, making you feel happier and more focused.
Enhances melatonin production in the evening, leading to better sleep.
Red light in the evening:
Stimulates mitochondria and cell repair.
Does not negatively impact melatonin, unlike blue light.
May reduce inflammation and support recovery.
Biohack: Spend at least 10–30 minutes in the morning sun daily. If you live in a dark climate, use a light therapy lamp in the morning and red light therapy in the evening.
Serotonin, often called the “happiness hormone,” is a precursor to melatonin. Getting the right amount of daylight increases serotonin levels, providing a positive mood boost. In the evening, serotonin converts into melatonin, helping you fall asleep.
Low light exposure during the day → Low serotonin production → Increased risk of depression
Too much blue light at night → Reduced melatonin production → Poor sleep
Biohack: Combine sunlight exposure with physical activity to maximize serotonin production. Eat tryptophan-rich foods (such as turkey, eggs, and nuts) to support serotonin synthesis.
During winter, many people suffer from Seasonal Affective Disorder (SAD), a type of depression linked to reduced light exposure. One of the most effective treatments is using bright artificial light that mimics daylight.
Light therapy for winter depression:
10,000 lux for 20–30 minutes in the morning can be as effective as antidepressants.
Helps restore the circadian rhythm and boost serotonin.
The best results are achieved by starting treatment early in the fall.
Biohack: If you live in a dark area, invest in a light therapy lamp and use it every morning.
For optimal brain health, you should follow a natural light cycle:
Morning (06:00–09:00) – Get outside in daylight to reset your biological clock.
Daytime (09:00–17:00) – Spend as much time as possible outdoors.
Evening (17:00–21:00) – Dim the lights and avoid blue light.
Night (21:00–06:00) – Sleep in total darkness for optimal recovery.
By aligning our light exposure with our body’s biological needs, we can optimize mood, sleep, and mental health. Light controls more than we think—let it work for you, not against you!
Have you tried any of these biohacks? Share your experiences in the comments!
