Your Quick Guide to Circadian Health in the Modern World

The Issue with Artificial Light

Artificial light is a fucking nightmare. There’s no way to say it differently.

It messes up our circadian rhythm because it inhibits melatonin. Throughout the day, artificial light also doesn’t provide the benefits that natural light does, as it is far weaker and doesn’t contain the entire spectrum. Not only that the flicker and AC current also create EMF and do their harm on even more levels.
This leads to a myriad of other health problems that come with blue light toxicity.

Do better and optimize your lighting environment with human biology in mind:

• Turn off all artificial light in the evening, 1-2h before you go to sleep
• Turn off overhead lights in the early evening
• Use candles or red lights when it gets dark
• Use blue light blocking apps, such as Iris, or blue light glasses during the day & night
• Open a window when indoors or sit outdoors while working behind screens.

Get as much Sunlight as possible

One of the most powerful habits to build for your overall health is morning & evening sunlight for 10-30 minutes. The best thing is that you can combine other habits with it, like walking, earthing, or reading on the balcony.

Seeing the Sunrise

This timed daylight exposure acts as the first circadian anchor for your body.

Early in the day, your eyes are sensitive to daylight. Therefore you should give your body around 10-30 minutes. In the morning it will lead to a natural rise in cortisol. Plus, morning sunlight is higher in red light wavelengths, which come with their own potent benefits.

Watching the Sunset

Late evening daylight is the second circadian anchor.

It gives your body a span of light and a beginning and end. Depending on the season, this may be earlier or later. By providing this information your body will know at which time of the year and point of the day you are – and for example ramp up your libido during longer days with lots of light. Like the sunrise, the sunset is also stronger in red light.

Get sufficient Light throughout the Day

Between sunrise and sunset, you should get as much sunlight in your eyes and on your skin as possible.

The reason is the high amounts of UV radiation. You will only get it throughout the times of the day when the sun stands at a high angle. UV light is a strong signal and the major frequency to charge your body’s semiconductor.

A good target is a total of 2h of daylight. Optimally this means 30min in the morning, 1h at noon, and 30min in the evening. More is better, as long as you can do it safely. Of course, don’t act stupid and burn yourself or stare directly at the sun.
You should also avoid sunglasses and sunscreens. The former prevents light from entering your eyes and working its magic, the latter is packed with toxins and prevents light from interacting with your skin. The same also applies to windows, as they act as a filter. They are made to filter red light and therefore bastardize the natural spectrum of daylight.

In summary:

• 10-30min daylight in the early morning – best 30-60min after getting up.
• 10-30min of daylight in the late evening – best 1-2h before bedtime.
• Total 2h of daylight per day. More is better, but don’t act stupid.
  • Don’t wear sunglasses or sunscreen.
  • Avoid sunlight that hurts your eyes (e.g. when skiing). If light hurts, look away or wear ski goggles.

Eat sufficient Vitamin A

Vitamin A is THE sunshine vitamin, not vitamin D.

Vitamin A refers to the retinols. Retinols were the first vitamin that life created because the substance can interact with sunlight quantum mechanically.

In our eyes, vitamin A is needed to convert incident light energy into electrical nerve signals. This creates color vision, as well as light and dark sight. Without vitamin A, meaning true retinol, there is no vision. Followingly poor vision = poor circadian function, as everything is dependent on the impulse of incoming light.
Additionally, Vitamin A shares the transporter and receptors with Vitamin D. Both fat-soluble vitamins exist in a balance with many interactions. You can learn more about this in my eBook.

You can only option retinol from offal, especially liver & kidneys. It is a true zoonutrient. If you don’t eat offal regularly, you do not get sufficient Vitamin A. There is NO vitamin A in plants. Unfortunately and to the confusion of many, Beta-Carotene is referred to as Provitamin A and often labeled in units of Vitamin A equivalent. Indeed your body can convert Beta-Carotene to Vitamin A, yet the big question is – how much and into which forms?
Briefly sayd the conversation is poor. Don’t try to get your Vitamin A from plants, and instead eat offal regularly.

Develop an insanely strong Circadian Rhythm

Probably the biggest problem these days is changing sleep-wake times. Getting up early during the week and staying up late on weekends. This puts you in a jetlag-like state of circadian dysfunction week after week. Avoiding that is one of the most important health decisions you can make for yourself.

So go to bed and get up at the same time each day.

There should be no exceptions, except the odd day. One night a month will surely do no harm, every weekend one night will for sure. What you do 90% of the time is what counts.
With this intervention, you will be able to save yourself from many problems down the road. You will also set your circadian rhythm, coupled with morning and evening light. Your body will provide you with more energy, knowing when you are hungry and tired, or awake and active. You’ll have the energy to do what you want.

Believe me when I tell you that these two things, regular sleep-wake cycle and sufficient daylight, are the most powerful health interventions. You will quickly notice it.