"My studies have indicated that light is a nutrient, similar to all the other nutrients we take in through food, and that we need the full spectrum range of natural daylight."
-Dr John Ott (Author of Health and Light)
-Dr John Ott (Author of Health and Light)

This chapter will feature a detailed discussion of what we will call the body - mind - sun connection – that is, the deep connection and inter-dependence between light and mental and physical health, especially the wavelengths from the sun. Remember, light has been used for medicinal purposes for thousands of years. Ancient Egyptians, Romans, Greeks and other major cultures made significant use of it for both physical and psychological ailments. Comparing eras, it’s mind-blowing to realize that in many ways, our ancestors seemed more in tune with the healthful benefits of the sun than we are today. I’m happy to report that this trend is slowly changing - and we wrote this book as a means of contributing further to this crucial, life and health-giving understanding.
Most of us know that ultraviolet radiation from the sun plays a key role in producing vitamin D in our bodies. There is another aspect to sunlight in the visible spectrum and near infrared equally and even more essential in sustaining life and promoting optimal health. What science is discovering about this body - mind - sun connection is transformational and will powerfully impact our existence! Beyond the science, we will offer practical tips on how to both harness that information and apply it to optimize our body’s overall health. Let's begin this enlightening journey by looking at the solar spectrum and the many wavelengths of light that we receive from the sun on the surface of the earth.
Most of us know that ultraviolet radiation from the sun plays a key role in producing vitamin D in our bodies. There is another aspect to sunlight in the visible spectrum and near infrared equally and even more essential in sustaining life and promoting optimal health. What science is discovering about this body - mind - sun connection is transformational and will powerfully impact our existence! Beyond the science, we will offer practical tips on how to both harness that information and apply it to optimize our body’s overall health. Let's begin this enlightening journey by looking at the solar spectrum and the many wavelengths of light that we receive from the sun on the surface of the earth.
Part 1 - The Wavelengths of Light the Sun Emits
When we talk about the solar radiation spectrum, we must begin with the reality that not all of the sun’s light is visible! Looking at the solar spectrum, we see that only 43% of the energy coming from the sun is in the form of visible light (380-700 nm). Everything to the right of red is infrared because it has a wavelength longer than red. Infrared is usually divided into near, middle and far infrared - but as we'll see later, ONLY wavelengths in the red and near infrared interact with cytochrome c and other mitochondrial molecules. Beyond 905nm, infrared’s interaction is limited to water in our bodies, which explains why it warms us up the way it does. Infrared saunas offer a prime example of how this works. And beyond just warming the body like a sauna, infrared (especially near infrared) is also the main catalyst for creating energetic liquid crystalline water in the cells, tissues and body (see Appendix C). As we'll see, THIS is why you want a near infrared (900nm+) LED in your red light therapy device.
We will also discover why red is the most unique wavelength in the colored visible light spectrum. One of the reasons for red and near infrared’s efficacy in therapeutically treating deep tissue injuries is its ability to penetrate deeper into the body than other wavelengths of light! At the other end of the spectrum is the light we see beyond the purple or violet - commonly known as ultraviolet light - which is a major component in creating vitamin D. We should note a few VERY important facts: 52% of the energy coming from the sun is in the near infrared spectrum, and red and near infrared combined comprise over 60% of the total light coming from the sun! It follows that red and near infrared light therapy is based on the dominant wavelengths we receive from the sun! Nature and evolution clearly wired our bodies to maximize the use of this light energy.
We will also discover why red is the most unique wavelength in the colored visible light spectrum. One of the reasons for red and near infrared’s efficacy in therapeutically treating deep tissue injuries is its ability to penetrate deeper into the body than other wavelengths of light! At the other end of the spectrum is the light we see beyond the purple or violet - commonly known as ultraviolet light - which is a major component in creating vitamin D. We should note a few VERY important facts: 52% of the energy coming from the sun is in the near infrared spectrum, and red and near infrared combined comprise over 60% of the total light coming from the sun! It follows that red and near infrared light therapy is based on the dominant wavelengths we receive from the sun! Nature and evolution clearly wired our bodies to maximize the use of this light energy.
The shape of the solar spectrum is a near perfect fit for a heavenly body whose temperature is about 5,800 K (kelvins) – or 9980 degrees Fahrenheit! This is how we’re able to discern with strong accuracy the temperature at the sun's surface. Other stars have enormous sources of power in the form of high energy X-rays - but lucky for us, our sun releases almost half of its power as visible light! In this black body radiation curve, we can observe several key items. First, it’s clear that our atmosphere is filtering out, via absorption and scattering, a decent portion of the UV radiation – something to be grateful for – along with a fair amount of visible light. The near infrared is also filtered primarily due to different "absorption bands" of water and other atmospheric gases. We are not receiving raw and unfiltered light and radiation from the sun. Rather, it is "soft-served" to us by Mother Nature's kindly, protective dual blanket of the energetic magnetosphere and gaseous atmosphere.
From this graph, we can see that the peak of the sun's radiation is in the visible range (around green), but due to its narrow range, it’s a relatively smaller percentage of the total power output compared to red and near infrared. Radiation in the ultraviolet region is even smaller. Near infrared has the most dominant wavelengths, and although we cannot see it, we can very much feel its warmth. Visible light has very little warmth, so when we feel, like the Beach Boys once sang, the warmth of the sun, it’s mostly near infrared - unless of course, we get a sunburn! Let’s recap - we can see visible light, feel the gentle warmth of near infrared and experience the burn or tan of ultraviolet light.
Regarding our health, there is much more to near infrared from the sun than just warmth. Near infrared (and red) radiation activates the mitochondria to produce energy, stimulates nitric oxide production to promote better circulation and increases cellular antioxidants like melatonin to combat cellular oxidative stress and free radical damage - one of the MAIN contributors to aging and disease! Let’s take that in for a minute. We’re saying three fundamentally important components of not only health, but life itself, come in part from red and near infrared light!
From this graph, we can see that the peak of the sun's radiation is in the visible range (around green), but due to its narrow range, it’s a relatively smaller percentage of the total power output compared to red and near infrared. Radiation in the ultraviolet region is even smaller. Near infrared has the most dominant wavelengths, and although we cannot see it, we can very much feel its warmth. Visible light has very little warmth, so when we feel, like the Beach Boys once sang, the warmth of the sun, it’s mostly near infrared - unless of course, we get a sunburn! Let’s recap - we can see visible light, feel the gentle warmth of near infrared and experience the burn or tan of ultraviolet light.
Regarding our health, there is much more to near infrared from the sun than just warmth. Near infrared (and red) radiation activates the mitochondria to produce energy, stimulates nitric oxide production to promote better circulation and increases cellular antioxidants like melatonin to combat cellular oxidative stress and free radical damage - one of the MAIN contributors to aging and disease! Let’s take that in for a minute. We’re saying three fundamentally important components of not only health, but life itself, come in part from red and near infrared light!

The Big Picture, an Overview of the Benefits of Full Spectrum Sunlight.
We have evolved over millions, perhaps billions, of years, to harness and use the natural energies and elements of the earth and sun! In a nutshell, the secret to good health is reconnecting with NATURE and Her elements while disconnecting from everything UN-NATURE-AL! Most of us know we need water, the nutrients from food and oxygen to survive, but not everyone understands that LIGHT is also an essential element of good health. Specific wavelengths of light from the sun help improve our physical and mental health numerous dynamic ways. With our bodies, light energizes and heals at the cellular level, helps with repair and regeneration, improves microcirculation and even aids with pain relief!
A natural miracle worker, light also synchronizes our biorhythms, improves our mood, increases alertness and mental focus, and even improves our sleep. Wavelengths work in different ways at the level of both body and mind, but promising research shows us that red and near infrared light offers profound benefits. The bottom line: the human body NEEDS light to both survive and thrive. It is an essential element of health. Because the human body is thermodynamically and energetically an open system intrinsically connected to nature, we want to work WITH its innate intelligence (homeopathic) and not AGAINST it (allopathic). This means first looking to nature and discovering the properties of the light we receive from the sun; later, with our bodies fueled by that solar energy, we'll explore the research on the medical science.
Most people are simply unaware that sunlight has several wavelengths with very different physiological and energetic effects on the human body and biofield. Using a clever pun, we could say, in essence, that sunlight is an essential "multi-light-a-min," providing us with six different types of energetic "nutrition." We can see a hint of this in the colors of the spectrum of light in a rainbow or light passing through a prism. Each color is like a nutrient - but let’s not forget UV and infrared, which are not visible. Just as food has six elements - carbohydrates, protein, fat, fiber, vitamins and minerals - light also has six main energy-based components. Listed from the shortest to the longest wavelengths, these are: UV, blue, red, near infrared, deep near infrared and middle and far infrared. We can also make a case for green being essential (see Appendix B).
We have evolved over millions, perhaps billions, of years, to harness and use the natural energies and elements of the earth and sun! In a nutshell, the secret to good health is reconnecting with NATURE and Her elements while disconnecting from everything UN-NATURE-AL! Most of us know we need water, the nutrients from food and oxygen to survive, but not everyone understands that LIGHT is also an essential element of good health. Specific wavelengths of light from the sun help improve our physical and mental health numerous dynamic ways. With our bodies, light energizes and heals at the cellular level, helps with repair and regeneration, improves microcirculation and even aids with pain relief!
A natural miracle worker, light also synchronizes our biorhythms, improves our mood, increases alertness and mental focus, and even improves our sleep. Wavelengths work in different ways at the level of both body and mind, but promising research shows us that red and near infrared light offers profound benefits. The bottom line: the human body NEEDS light to both survive and thrive. It is an essential element of health. Because the human body is thermodynamically and energetically an open system intrinsically connected to nature, we want to work WITH its innate intelligence (homeopathic) and not AGAINST it (allopathic). This means first looking to nature and discovering the properties of the light we receive from the sun; later, with our bodies fueled by that solar energy, we'll explore the research on the medical science.
Most people are simply unaware that sunlight has several wavelengths with very different physiological and energetic effects on the human body and biofield. Using a clever pun, we could say, in essence, that sunlight is an essential "multi-light-a-min," providing us with six different types of energetic "nutrition." We can see a hint of this in the colors of the spectrum of light in a rainbow or light passing through a prism. Each color is like a nutrient - but let’s not forget UV and infrared, which are not visible. Just as food has six elements - carbohydrates, protein, fat, fiber, vitamins and minerals - light also has six main energy-based components. Listed from the shortest to the longest wavelengths, these are: UV, blue, red, near infrared, deep near infrared and middle and far infrared. We can also make a case for green being essential (see Appendix B).
1) UV Light especially UVB (280-400 nm) - Important for vitamin D synthesis.
It is common knowledge that exposure to sunlight increases vitamin D production in the body, specifically its UVB wavelengths. Vitamin D is not only beneficial for strong bones and enhanced immunity, but also helps prevent countless diseases, including prostate, breast, colon, and ovarian cancers, multiple sclerosis, high blood pressure, osteoporosis, psoriasis, seasonal affective disorder, diabetes (both type I and II), autoimmune thyroid disorders, lupus and even tooth decay and schizophrenia. That’s quite a list of maladies. Imagine building armor against all of those just by going outside! No over the counter vitamin D supplement can rival natural sunlight. Best of all – take that, corporate America - it’s free! Besides stimulating Vitamin D synthesis, UV light of all wavelengths is a strong antibiotic, antiviral, anti-fungal and disinfectant, which helps protect the body from viruses, bacteria, mold and fungus from our environment.
It is common knowledge that exposure to sunlight increases vitamin D production in the body, specifically its UVB wavelengths. Vitamin D is not only beneficial for strong bones and enhanced immunity, but also helps prevent countless diseases, including prostate, breast, colon, and ovarian cancers, multiple sclerosis, high blood pressure, osteoporosis, psoriasis, seasonal affective disorder, diabetes (both type I and II), autoimmune thyroid disorders, lupus and even tooth decay and schizophrenia. That’s quite a list of maladies. Imagine building armor against all of those just by going outside! No over the counter vitamin D supplement can rival natural sunlight. Best of all – take that, corporate America - it’s free! Besides stimulating Vitamin D synthesis, UV light of all wavelengths is a strong antibiotic, antiviral, anti-fungal and disinfectant, which helps protect the body from viruses, bacteria, mold and fungus from our environment.
2) Blue Light (460-490nm)
Blue light is important for anchoring our circadian rhythms to signal that it is DAYTIME, helping us to improve our mood, energy and alertness. Also by regulating melatonin, blue light in the EARLY DAY helps with Melatonin at night (but you DON'T what to use blue light close to bed as it will have the opposite effect of keeping you awake) [1]. Unlike fluorescent and incandescent lightbulbs, natural daytime sunlight, along with full spectrum lights and light boxes, will have a fair amount of the blue light that signals the pineal gland to stop producing melatonin and activate the body’s metabolism and brain alertness. All this happens so we can start our day refreshed and energized! Because blue light is the shortest wavelength after violet, it carries some antibacterial and antiviral activity as well, similar to UV. [2] This is why blue light LEDs are used cosmetically for acne and skin infections and other related issues.
3) Red Light (600-680nm)
Along with near infrared, red is perhaps the most therapeutic of all wavelengths. Red light works fundamentally at the cellular level in the mitochondria to increase ATP and energy production, stimulate nitric oxide for better circulation and activate our bodies’ natural antioxidant and repair systems. Red light is most popularly used for more youthful skin, hair regrowth and even weight loss.
4) Near Infrared (800-905)
Near Infrared boasts as most of the benefits of red light but penetrates even deeper. Like red light, it works on the mitochondria directly to increase ATP and cellular energy, improve circulation and boost cellular antioxidants. Along with red light, near infrared has been the subject of thousands of studies and has hundreds of research-proven benefits which we will explore throughout this book.
5) Deep Near Infrared (905-1300nm)
One of the distinguishing characteristics of the deep infrared LEDs is the great feeling of warmth these wavelengths provide. But real benefits lie in the cellular interactions, mainly with water, that stimulate mitochondrial function, ion channels and oxygen utilization in ways that are different than (800-905). All these benefits come mainly from near infrared helping to create an energetic liquid crystalline water (EZ water) in the cells and body (see chapter 10).
6) Middle and Far Infrared (1300nm -10,000nm+)
Along with near infrared, these longer wavelengths give the sun its feeling of warmth. While we don’t find them in red light therapy devices, they are a feature in most infrared saunas. The benefits of middle and far infrared include cardiovascular health, sweating and detox, athletic recovery and circulation improvements. [3] While natural sunlight has very little far infrared above 2500 nm, the earth re-radiates wavelengths in the far infrared range, just weaker. This is because while the earth is obviously not a star, it is still a hot body with a black body radiation curve. These longer wavelengths also help to create EZ/structured water in the cells.
So if we can simply go out and enjoy the sun for 30 minutes and benefit from all these wavelengths, why do we need to supplement this activity with various light boxes and red and near infrared light therapy devices? The answer is a two-fold. First we are not getting enough full spectrum sunlight outdoors; and second we are getting way too much artificial light that not only lacks important elements of the solar spectrum, but disrupts our circadian rhythms when we take it at the wrong time.
Blue light is important for anchoring our circadian rhythms to signal that it is DAYTIME, helping us to improve our mood, energy and alertness. Also by regulating melatonin, blue light in the EARLY DAY helps with Melatonin at night (but you DON'T what to use blue light close to bed as it will have the opposite effect of keeping you awake) [1]. Unlike fluorescent and incandescent lightbulbs, natural daytime sunlight, along with full spectrum lights and light boxes, will have a fair amount of the blue light that signals the pineal gland to stop producing melatonin and activate the body’s metabolism and brain alertness. All this happens so we can start our day refreshed and energized! Because blue light is the shortest wavelength after violet, it carries some antibacterial and antiviral activity as well, similar to UV. [2] This is why blue light LEDs are used cosmetically for acne and skin infections and other related issues.
3) Red Light (600-680nm)
Along with near infrared, red is perhaps the most therapeutic of all wavelengths. Red light works fundamentally at the cellular level in the mitochondria to increase ATP and energy production, stimulate nitric oxide for better circulation and activate our bodies’ natural antioxidant and repair systems. Red light is most popularly used for more youthful skin, hair regrowth and even weight loss.
4) Near Infrared (800-905)
Near Infrared boasts as most of the benefits of red light but penetrates even deeper. Like red light, it works on the mitochondria directly to increase ATP and cellular energy, improve circulation and boost cellular antioxidants. Along with red light, near infrared has been the subject of thousands of studies and has hundreds of research-proven benefits which we will explore throughout this book.
5) Deep Near Infrared (905-1300nm)
One of the distinguishing characteristics of the deep infrared LEDs is the great feeling of warmth these wavelengths provide. But real benefits lie in the cellular interactions, mainly with water, that stimulate mitochondrial function, ion channels and oxygen utilization in ways that are different than (800-905). All these benefits come mainly from near infrared helping to create an energetic liquid crystalline water (EZ water) in the cells and body (see chapter 10).
6) Middle and Far Infrared (1300nm -10,000nm+)
Along with near infrared, these longer wavelengths give the sun its feeling of warmth. While we don’t find them in red light therapy devices, they are a feature in most infrared saunas. The benefits of middle and far infrared include cardiovascular health, sweating and detox, athletic recovery and circulation improvements. [3] While natural sunlight has very little far infrared above 2500 nm, the earth re-radiates wavelengths in the far infrared range, just weaker. This is because while the earth is obviously not a star, it is still a hot body with a black body radiation curve. These longer wavelengths also help to create EZ/structured water in the cells.
So if we can simply go out and enjoy the sun for 30 minutes and benefit from all these wavelengths, why do we need to supplement this activity with various light boxes and red and near infrared light therapy devices? The answer is a two-fold. First we are not getting enough full spectrum sunlight outdoors; and second we are getting way too much artificial light that not only lacks important elements of the solar spectrum, but disrupts our circadian rhythms when we take it at the wrong time.
Part 2: How Humans Interact and Depend on Light
It should disturb yet motivate all of us to realize that the average person in America spends a shocking 93% of his or her life indoors (87%) or in cars (6%) based on U.S. Census findings! On average, only 7% of our time is spent in the great outdoors. When we do go outside, we are often fully clothed and wearing glasses or sunglasses that partially or fully block full spectrum sunlight.
Our ancestors spent much more time out in the sun than we do, especially since the late 1800s with the invention of electricity and the light bulb which brought us all inside. Those inventions, along with radio, TV, and more recently computers and the internet, have led to a radical increase in the amount of time we spend practically hiding from the sun. The bodies of most average Americans are literally starving for healthy sunlight in these six frequency bands. Some people have even suggested that with our modern technological lifestyle, we are getting upwards to 1000 times LESS light than our ancestors! That’s a crazy, hard to fathom amount that results in huge “light deficiencies” in all six frequency bands!
It should disturb yet motivate all of us to realize that the average person in America spends a shocking 93% of his or her life indoors (87%) or in cars (6%) based on U.S. Census findings! On average, only 7% of our time is spent in the great outdoors. When we do go outside, we are often fully clothed and wearing glasses or sunglasses that partially or fully block full spectrum sunlight.
Our ancestors spent much more time out in the sun than we do, especially since the late 1800s with the invention of electricity and the light bulb which brought us all inside. Those inventions, along with radio, TV, and more recently computers and the internet, have led to a radical increase in the amount of time we spend practically hiding from the sun. The bodies of most average Americans are literally starving for healthy sunlight in these six frequency bands. Some people have even suggested that with our modern technological lifestyle, we are getting upwards to 1000 times LESS light than our ancestors! That’s a crazy, hard to fathom amount that results in huge “light deficiencies” in all six frequency bands!
Because of our overall lack of exposure to natural sunlight, we should all consider supplementing with revolutionary technologies like red and near infrared light therapy, the most dominant therapeutic wavelengths that come from the sun. Related tech like full spectrum lights and light boxes in the day and low blue light bulbs at night can also elevate our mood and set our circadian rhythms into a healthy flow. Yet even with all these breakthrough inventions, it’s never a good idea to rely on them to provide all we need. I still recommend trying to spend as much time outside as possible.

Mal-Illumination
Published in 1936, Senate Document 264 stated that 99% of Americans have a mineral deficiency of one form or another and that it is imperative that we supplement. This epidemic was and is still rooted in our mineral deficient soils and improper farming practices that do not let the land and soil regenerate.
Just as we can get sick from missing various nutrients from our diet, we can also fall ill from missing one or more of the six aforementioned wavelengths of light from the sun! John Ott, author of Health and Light (1973), called this mal-illumination, which is a lack of the necessary amount of sunlight and all its essential wavelengths, just as malnutrition lacking the proper nutrients in our diets. We can also refer to this as simply, "light deficiency".
Mal-illumination occurs when we spend too much time indoors in various types of artificial light. Even when we have exposure to sunlight near a window, the near infrared is filtered (to varying degrees) as it passes through the glass as well as car windshields, both of which are often made now using e-glass. E-glass is used in almost all modern homes and cars because it filters out the warmth from near infrared. While this may prevent our cars from overheating and keep our homes energy efficient, it has tremendous health consequences because it blocks the life-giving and life-nourishing benefits of near infrared! If we cannot feel the warmth of the sun (or only feel diminished warmth) through the window or windshield, it’s because the e-glass element is blocking or partially blocking the healthful near infrared. One of the goals of this book is to foster the understanding of visible light as much more than simply illuminating the world, and near infrared as much more than providing warmth. Both are essential "light-a-mins" for human health at the cellular level.
Because most people are NOT getting at least a half hour of natural sunlight daily, we can safely – and unfortunately – declare that in today's electrified world and digital age of communication, mal-illumination is the norm rather than the exception. Most people are "junk-light" consumers, just as many Americans are junk food eaters. Even when we do get out in the sun, usually we are fully clothed, wearing sunglasses or glass that blocks those healthy wavelengths.
Published in 1936, Senate Document 264 stated that 99% of Americans have a mineral deficiency of one form or another and that it is imperative that we supplement. This epidemic was and is still rooted in our mineral deficient soils and improper farming practices that do not let the land and soil regenerate.
Just as we can get sick from missing various nutrients from our diet, we can also fall ill from missing one or more of the six aforementioned wavelengths of light from the sun! John Ott, author of Health and Light (1973), called this mal-illumination, which is a lack of the necessary amount of sunlight and all its essential wavelengths, just as malnutrition lacking the proper nutrients in our diets. We can also refer to this as simply, "light deficiency".
Mal-illumination occurs when we spend too much time indoors in various types of artificial light. Even when we have exposure to sunlight near a window, the near infrared is filtered (to varying degrees) as it passes through the glass as well as car windshields, both of which are often made now using e-glass. E-glass is used in almost all modern homes and cars because it filters out the warmth from near infrared. While this may prevent our cars from overheating and keep our homes energy efficient, it has tremendous health consequences because it blocks the life-giving and life-nourishing benefits of near infrared! If we cannot feel the warmth of the sun (or only feel diminished warmth) through the window or windshield, it’s because the e-glass element is blocking or partially blocking the healthful near infrared. One of the goals of this book is to foster the understanding of visible light as much more than simply illuminating the world, and near infrared as much more than providing warmth. Both are essential "light-a-mins" for human health at the cellular level.
Because most people are NOT getting at least a half hour of natural sunlight daily, we can safely – and unfortunately – declare that in today's electrified world and digital age of communication, mal-illumination is the norm rather than the exception. Most people are "junk-light" consumers, just as many Americans are junk food eaters. Even when we do get out in the sun, usually we are fully clothed, wearing sunglasses or glass that blocks those healthy wavelengths.

A Lack of Sunlight is Equivalent to Cigarette Smoking
Current research from the prestigious Journal of Internal Medicine warns us that low levels of sun exposure are a major risk factor, as damaging to our health as being a cigarette smoker! If we AVOID the sun, it increases our risk of death to the same degree as puffing away - hard to believe, yet proven by the presented evidence. The study also found that women exposed to the most sunlight had a lower risk of cardiovascular disease (CVD), diabetes, multiple sclerosis, and lung disease compared to those who avoided the rays. The research concludes that avoiding the sun could subtract anywhere from 0.6-2.1 years from our life expectancy[4]. But you don’t have to immerse in the science before you do the same. Just get out there and enjoy the sunshine! Even better, use a whole-body red light therapy bed regularly, and of course also try to get some good sun exposure whenever possible, especially first thing in the morning!
Current research from the prestigious Journal of Internal Medicine warns us that low levels of sun exposure are a major risk factor, as damaging to our health as being a cigarette smoker! If we AVOID the sun, it increases our risk of death to the same degree as puffing away - hard to believe, yet proven by the presented evidence. The study also found that women exposed to the most sunlight had a lower risk of cardiovascular disease (CVD), diabetes, multiple sclerosis, and lung disease compared to those who avoided the rays. The research concludes that avoiding the sun could subtract anywhere from 0.6-2.1 years from our life expectancy[4]. But you don’t have to immerse in the science before you do the same. Just get out there and enjoy the sunshine! Even better, use a whole-body red light therapy bed regularly, and of course also try to get some good sun exposure whenever possible, especially first thing in the morning!
While it is IDEAL to get full-spectrum light from the sun, we know it’s not always possible (especially if you live in Seattle), so we should do what Victor Schauberger suggests: "Comprehend and Copy Nature". We cannot do better than natural sunlight, but when we can't get the real thing, we should try to duplicate it as best we can. Until 1879 when Edison perfected the light bulb, people spent most of their time outdoors and received adequate daily doses of natural, full spectrum sunlight. Although the lightbulb forever changed the world and brought many advances, people slowly started to disconnect from nature's perpetual light cycles. This brought a raft of problems that persist to this day. But here’s the good news: we have practical solutions that will allow us to live healthier and thrive in our modern world. We need to understand and master how light interacts with our bodies and minds so we can implement measures to correct the imbalances in light and light cycles we created via our modern lifestyles.

How can we master light in this digital and information age? There’s a two-part answer. First is understanding how light interacts with our eyes, mind, circadian rhythms and mood. We'll also be sharing numerous tips to help master your circadian rhythms, which will allow you to sleep better at night and have more energy during the day. Don’t we all want that? Of course we do! Second is learning how light interacts with our bodies, mainly in the mitochondria and liquid crystalline water of our cells, and why using a full body red and near infrared light therapy device is one of THE best investments we can make for improving energy, vitality and health! Let's start with finishing this chapter by looking at how light interacts with our body and mind via circadian rhythms and then in the rest of the book we'll dedicate to how red and near infrared light interacts with our body to create energy mainly through the mitochondria and cellular EZ water.
How light interacts in with the body in a Circadian Rhythm way.
Circadian rhythms are changes in the body, mind and behavior that follow a strict 24-hour cycle. Mainly biologically anchored, these daily processes primarily respond to the movement and flow of light and dark in our lives. There is a whole field of science called chronobiology, dedicated to studying these varying diurnal circadian rhythms.
Circadian rhythms are changes in the body, mind and behavior that follow a strict 24-hour cycle. Mainly biologically anchored, these daily processes primarily respond to the movement and flow of light and dark in our lives. There is a whole field of science called chronobiology, dedicated to studying these varying diurnal circadian rhythms.
Our incredibly complex bodies include many processes always in constant motion. We'll focus on the day and night cycles that affect melatonin secretion in the pineal gland that circulates through our bodies via the circulatory system. This not only promotes sleep, but acts as the master antioxidant inside the cell, assisting the body as it repairs and heals itself. Next, we'll look at how these life cycles affect our mood and psychology through a related pathway in the brain. Mastering these daily light and dark rhythms will improve both our physical and mental health! Our bodies are hardwired to take information from our environment and change the internal circadian rhythms so that they’re in sync with our surroundings. It is truly amazing how flexible and adaptive our bodies are - which includes adapting to light and dark in our lifestyle and environment.

At some point in our education, many of us learned the basics of how vision works. Light enters the eye through the pupil and hits photoreceptors (rods and cones) in the retina, which are specialized cells that turn light into electrical energy. These information-encoded electrical signals travel from the retina through the optic nerve to the occipital lobe in the brain. Neurons in our brain turn these complex electrical signals into the images we see in the world around us. What may be less commonly known is how incredibly sensitive the human eye is. It can detect even a single quantum of light falling on the retina using little molecular "antenna" or "photocells" that receive and capture light (based on research published in Nature Communications [7]). That represents a million fold amplication!!

Here is a simple diagram of a light sensitive rod cell in the retina. The top part of the cell (to the left) is the "rod," which contains rhodopsin, the visual light sensitive pigment situated in special membrane stacks in the outer segment of a rod-cell. Rhodopsin is a chromophore, a molecule that "catches" or "receives" photons of light. It is no accident that there are many layers to these stacks because together, they create a biological antenna, or photocell, that can receive and amplify light much like a solar panel! Once the photon is received or absorbed by rhodopsin, that light energy is converted, through a series of complex biochemical steps, into an electrical nerve impulse emerging at the opposite end of the cell. This electrical impulse signals the occipital lobe of our brain that light has been detected. Combined with the electrical impulses coming from the cones in the retina, this gives us the full color visual reality we see around us*. A similar process happens in the mitochondria to make cellular energy.
*Note: Of course, this is not the whole picture as the "hard problem" in consciousness research points out (conscious is what ultimately sees), but it is basically correct at the physical level. But as the chapter on the biofield showed, we are scientifically and provably more than our physical body.
*Note: Of course, this is not the whole picture as the "hard problem" in consciousness research points out (conscious is what ultimately sees), but it is basically correct at the physical level. But as the chapter on the biofield showed, we are scientifically and provably more than our physical body.
How Light Regulates our Rhythms and Moods
There is also another section of the retina. When light hits it, the signals go to a completely different part of the brain - and it's not light that we can see or are conscious of. It’s light that is not going to rods and cones but instea d to the Intrinsically Photosensitive Retinal Ganglion Cells (ipRGCs). That is a mouthful, to say the least, but we can think of these cells as non-image forming. Their role is primarily to "sense" light and tell us whether it is day or night. They respond to light - not in a way that produces visual images but that "turns on" or "turns off" biochemical pathways that produce hormones like melatonin, serotonin or cortisol, etc., depending on the time of day. For example, when the ipRGCs don't sense any light, they send a message to produce melatonin so we can sleep, heal and repair at night. When they DO sense light, our bodies suppress melatonin secretion and produce hormones like cortisol and serotonin, offering us the potential for an energetic and happy day. For the record, cortisol is a beneficial hormone that we need during our waking hours to be alert and active. The problem is that chronic stress leads our bodies to produce too much cortisol, which can cause problems like adrenal fatigue, increased risk for disease, and other stress related issues [5].
Because these ipRGC cells are designed by Mother Nature as an inner clock telling us if it is day or night, it makes perfect sense why they are in the inferior or lower part of the retina. Light in the daytime comes from the sun overhead. On the other hand, light from a candle in front of us or a campfire below us will NOT trigger them! Isn't it amazing how incredible the biological wisdom that nature and evolution has built into us all.
When light and hits these ipRGC cells from above, it then projects onto the suprachiasmatic nucleus (SCN). The SCN is the master clock, and it is the portion of the brain that makes sure everything in our bodies is working in sync, very much like the conductor of an orchestra. When light comes in, guess what? It tells the SCN it’s daytime. When this "daytime" signal hits the SCN, a specific neuron shuts down the production of melatonin in the pineal gland. Melatonin in the blood is a signal to the cells that it’s nighttime. This is how the circadian rhythm system instinctively informs us whether it’s day or night.
There is also another section of the retina. When light hits it, the signals go to a completely different part of the brain - and it's not light that we can see or are conscious of. It’s light that is not going to rods and cones but instea d to the Intrinsically Photosensitive Retinal Ganglion Cells (ipRGCs). That is a mouthful, to say the least, but we can think of these cells as non-image forming. Their role is primarily to "sense" light and tell us whether it is day or night. They respond to light - not in a way that produces visual images but that "turns on" or "turns off" biochemical pathways that produce hormones like melatonin, serotonin or cortisol, etc., depending on the time of day. For example, when the ipRGCs don't sense any light, they send a message to produce melatonin so we can sleep, heal and repair at night. When they DO sense light, our bodies suppress melatonin secretion and produce hormones like cortisol and serotonin, offering us the potential for an energetic and happy day. For the record, cortisol is a beneficial hormone that we need during our waking hours to be alert and active. The problem is that chronic stress leads our bodies to produce too much cortisol, which can cause problems like adrenal fatigue, increased risk for disease, and other stress related issues [5].
Because these ipRGC cells are designed by Mother Nature as an inner clock telling us if it is day or night, it makes perfect sense why they are in the inferior or lower part of the retina. Light in the daytime comes from the sun overhead. On the other hand, light from a candle in front of us or a campfire below us will NOT trigger them! Isn't it amazing how incredible the biological wisdom that nature and evolution has built into us all.
When light and hits these ipRGC cells from above, it then projects onto the suprachiasmatic nucleus (SCN). The SCN is the master clock, and it is the portion of the brain that makes sure everything in our bodies is working in sync, very much like the conductor of an orchestra. When light comes in, guess what? It tells the SCN it’s daytime. When this "daytime" signal hits the SCN, a specific neuron shuts down the production of melatonin in the pineal gland. Melatonin in the blood is a signal to the cells that it’s nighttime. This is how the circadian rhythm system instinctively informs us whether it’s day or night.
We found some fascinating research that further explains this incredibly exciting process and will provide a perfect segue to the next chapter. This small population of retinal ganglion cells (the ipRGCs) expresses a unique visual pigment called melanopsin, another chromophore like rhodopsin. This remarkable little chromophore plays a crucial role in the non-image-forming visual function of hormone secretion and entrainment of circadian rhythms (the body). But it ALSO is integral to affective processes like our mood and emotional state. [6] While these light sensitive molecules (rhodopsin and melanopsin) appear in the human eye, it turns out that the human body also has dozens of these light absorbing chromophores outside of the eye. Chromophores provide the connection between light from the sun and our surroundings and our biology, which is why we call chromophores nature’s "great connectors."
Now let’s return to how light affects our mind and mood. These non-image forming ganglia (ipRGC) in the retina do more than just signal the SCN which regulates the circadian rhythms. They also project to another part of the brain, the perihabenular nucleus (mood), which likewise has nothing to do with either vision or circadian rhythms. As we can see in this image, it is separate from the SCN but involved with mood and other affective processes of the mind. If you did not follow out that here is the punchline: Light, especially the early part of the day, not only sets our circadian rhythms and energizes our bodies, but ALSO elevates our mood and emotional state. We can all attest to the positive force a beautiful sunny day has on lifting our spirits.
On the other hand, during winter months and in parts of the world that DO NOT get much sunlight, people are more prone to become depressed, which is known in this context as seasonal affective disorder (SAD). This happens when we don’t get enough light in our perihabenular nucleus. Five percent of the population gets symptoms of seasonal affective disorder, and these appear in these patients about 40 percent of the year. SAD is a very real phenomenon, recognized even by psychiatrists and cited in the DSM (Diagnostic and Statistical Manual of Mental Disorders) . So our eyes are not only light receiving visual windows into the world we live in, they are non-vision windows that affect are daily circadian rhythms AND mood!
Seasonal Affective Disorder (SAD)
For thousands of years, human beings around the world have experienced a general sense of slowing down and lowering of mood and enthusiasm during the winter months. The National Institute of Health has described this emotional disorder as characterized by drastic mood swings and depression that arrive in winter and depart in the spring. Unlike most individuals suffering from depression, people with this disorder - which, intriguingly affects four times as many women as men - do not lose sleep or their appetite. Instead, they eat more (especially carbs), sleep more, gain weight, frequently become withdrawn, are less interested in sex and generally undergo a negative change in personality. It differs from clinical depression in both its symptoms and treatment.
For thousands of years, human beings around the world have experienced a general sense of slowing down and lowering of mood and enthusiasm during the winter months. The National Institute of Health has described this emotional disorder as characterized by drastic mood swings and depression that arrive in winter and depart in the spring. Unlike most individuals suffering from depression, people with this disorder - which, intriguingly affects four times as many women as men - do not lose sleep or their appetite. Instead, they eat more (especially carbs), sleep more, gain weight, frequently become withdrawn, are less interested in sex and generally undergo a negative change in personality. It differs from clinical depression in both its symptoms and treatment.
Dr. Norman Rosenthal, who first recognized the symptoms in 1981 and named the disorder, feels that because it is so common, its symptoms almost seem normal. Luckily, there is a simple remedy that even psychiatrists know about: bright full spectrum light (ideally around 10,000 lux for around 20-30 min a day). Treating SAD with bright full spectrum light seems to be at least 80% effective (helping 4 out of 5 people afflicted with SAD). Seasonal affective disorder proves that light is an essential element not only for our bodily wellness, but also for our mental and emotional health!
The "Out of Sync" Modern Lifestyle
We can all agree that we are healthier mentally, emotionally and physically when we’re in harmony with nature. However, in our modern world, achieving that balance is not so simple, because most of us tend to stay up late, leaving us out of sync with natural light and dark cycles. This can have deleterious effects on our health such as insomnia, depression, increased inflammation, daytime fatigue and even increased risk of cancer.
Why is this? Because when we expose our eyes to light at night, it sends signals to the SCN that it is still daytime, shifting our circadian rhythms and delaying the secretion of melatonin. This may lead to insomnia. Then when we wake up the next morning, we’re still in “night mode” – leading to hypersomnia, where we feel excessively tired in the morning and even throughout the day. We can also refer to these two consequences in terms of an increased sleep latency (the time it takes to fall asleep) and sleep inertia (where it’s hard to wake up the next day). This unhealthy shift in our circadian rhythms makes it hard to fall asleep and harder to wake up, along with not sleeping due to impaired melatonin secretion. This spills over into the next day as tiredness and irritability - and if it becomes a bad habit, can lead to chronic inflammation, diabetes, and increased risk of heart disease and cancer.
We can all agree that we are healthier mentally, emotionally and physically when we’re in harmony with nature. However, in our modern world, achieving that balance is not so simple, because most of us tend to stay up late, leaving us out of sync with natural light and dark cycles. This can have deleterious effects on our health such as insomnia, depression, increased inflammation, daytime fatigue and even increased risk of cancer.
Why is this? Because when we expose our eyes to light at night, it sends signals to the SCN that it is still daytime, shifting our circadian rhythms and delaying the secretion of melatonin. This may lead to insomnia. Then when we wake up the next morning, we’re still in “night mode” – leading to hypersomnia, where we feel excessively tired in the morning and even throughout the day. We can also refer to these two consequences in terms of an increased sleep latency (the time it takes to fall asleep) and sleep inertia (where it’s hard to wake up the next day). This unhealthy shift in our circadian rhythms makes it hard to fall asleep and harder to wake up, along with not sleeping due to impaired melatonin secretion. This spills over into the next day as tiredness and irritability - and if it becomes a bad habit, can lead to chronic inflammation, diabetes, and increased risk of heart disease and cancer.
Avoiding light at night, especially blue or bright light, helps prevent this unhealthy shifting. Also, exposing our eyes to bright full spectrum light at the beginning of the day helps anchor and prevent our circadian clocks from shifting as well. The recipe for optimal circadian health is bright light when we first wake up and low light near bedtime, especially the last 1-2 hours before we turn in for the night! But keep in mind, exposing ourselves to bright light in the morning is not a substitute for avoiding bright light at night. Both are necessary, but we should especially avoid bright light at night before bed. All problems associated with an unhealthy shift in our circadian rhythms are a result of diminished melatonin, which is one of THE most important molecules in our body. Melatonin acts not only to induce deep and rejuvenating sleep, but it is also the master antioxidant and a powerful anti-inflammatory molecule in all of our cells!
The $1 million dollar question is, must we abandon our modern ways of living to get our inner clocks in sync with nature? Thankfully, the answer is no. There are solutions that can help us live in our modern technological world while at the same time preventing our circadian rhythms from drifting off-course in an unhealthy way. These solutions can be broken down into activities we can do in the day (especially first thing in the morning) and others we can do at night.
The $1 million dollar question is, must we abandon our modern ways of living to get our inner clocks in sync with nature? Thankfully, the answer is no. There are solutions that can help us live in our modern technological world while at the same time preventing our circadian rhythms from drifting off-course in an unhealthy way. These solutions can be broken down into activities we can do in the day (especially first thing in the morning) and others we can do at night.
Daytime Recommendations
While our daytime recommendations are straightforward, they require discipline to implement and turn into daily habits. The first tip is to get bright full spectrum light within the first 30 minutes of waking up. Direct sunlight is best, and the nice thing about getting out in the sun is that it has such a high lux or irradiance. We need as little as a few minutes if it is a bright sunny day in Florida, perhaps a bit longer if the sun is lower in the sky or if it is cloudy. When we do this, it’s best not to wear sunglasses, avoid windows and look with bare eyes in the general direction of the sun without looking directly at it!
If it is winter, very dark and cloudy, or we’re living in a place like Seattle or areas of the world with much less sunlight, fortunately there is a "plan B." We can use a "light box" like HappyLight by Verilux for 20-30 minutes a day. We can also do other things with this light box in our vicinity. Remember to keep it a little higher up because, as we mentioned, those ipRGP cells are in the lower part of the retina. Aim for 10,000 lux 20-30 minutes first thing in the morning. Of course, if we can get natural sunlight, that is always best! But this little investment and practice alone can prevent and even "cure" seasonal affective disorder for those of us living in Northern latitudes that have little or no sunlight for large stretches of the year.
A few other, more familiar things we can do during the day to improve our circadian rhythms are: exercising, avoiding caffeine after 4 pm, minimizing or avoiding naps if possible and not eating too late at night or drinking too much before bed. These will all help to improve our daytime energy level and help us sleep better at night.
While our daytime recommendations are straightforward, they require discipline to implement and turn into daily habits. The first tip is to get bright full spectrum light within the first 30 minutes of waking up. Direct sunlight is best, and the nice thing about getting out in the sun is that it has such a high lux or irradiance. We need as little as a few minutes if it is a bright sunny day in Florida, perhaps a bit longer if the sun is lower in the sky or if it is cloudy. When we do this, it’s best not to wear sunglasses, avoid windows and look with bare eyes in the general direction of the sun without looking directly at it!
If it is winter, very dark and cloudy, or we’re living in a place like Seattle or areas of the world with much less sunlight, fortunately there is a "plan B." We can use a "light box" like HappyLight by Verilux for 20-30 minutes a day. We can also do other things with this light box in our vicinity. Remember to keep it a little higher up because, as we mentioned, those ipRGP cells are in the lower part of the retina. Aim for 10,000 lux 20-30 minutes first thing in the morning. Of course, if we can get natural sunlight, that is always best! But this little investment and practice alone can prevent and even "cure" seasonal affective disorder for those of us living in Northern latitudes that have little or no sunlight for large stretches of the year.
A few other, more familiar things we can do during the day to improve our circadian rhythms are: exercising, avoiding caffeine after 4 pm, minimizing or avoiding naps if possible and not eating too late at night or drinking too much before bed. These will all help to improve our daytime energy level and help us sleep better at night.

Nighttime Recommendations
The nighttime recommendations revolve around avoiding bright, high up, and nearby light close to bedtime. These tips will ensure the ipRGC cells won't detect light to suppress the release of melatonin. We should note that these cells mainly detect only blue light, which unfortunately is in all the bright "white" type of bulbs, along with our phones, iPads and computer screens. Based on what we have learned, here are some tips that naturally follow. In a nutshell, the goal is to limit light as much as possible close to bedtime; but if some of us need light at night, keep it dim, low, far away and as reddish as we can.
1) Dim Light: The first tip is to do our best to avoid bright light. Dimmer light, even if containing blue light, is not as harmful as bright light in triggering our ipRGC cells. As Donna Summer once sang, we should “dim all the lights” one to two hours before bedtime, and ideally at least two hours before.
2) Low Light: Because our ipRGC cells are in the lower part of the retina, they’re triggered from higher up. So along with dim light, we should try to use nightlights and other lights that are LOWER down. While it may takes some logistics to shift our home lighting schedules, we’ll ultimately realize it is well worth the effort! Also, when we use our phones, computers, laptops, eReaders, etc., we should keep them lower down and of course as dimly lit as possible.
3) Increase Distance: If we are watching TV or working/playing on our computers, it helps to not only keep them dim and as lowly lit as possible, but farther away from our eyes. This lowers the intensity of the light and helps prevent melatonin suppression.
4) Red as Possible: The peak sensitivity of the ipRGC cells is 460 and 484nm, which falls in the blue spectrum. Evolution makes sense of this, as the sky is blue in the daytime. Red lights do NOT trigger the ipRGC! While the rods and cones in our retinas can sense red and orange light, our ipRGC cells cannot. This is also logical, as sunsets and campfires are all reddish orange. Our body's innate wisdom knows these colors are NOT indicative of daytime - so melatonin secretion will continue to flow into the night. This also involves some special purchasing, planning and logistics. We want to find low blue light lightbulbs and turn these on close to bedtime. We recommend getting lights from lowbluelights.com (whom we have no affiliation with) and they are plenty bright enough. We also suggest getting their nightlights and placing them around the house. The company also has a book reader light that can be used to read at night. These lights can really make all the difference in our ability to sleep better at night.
5) Blue Blocker Glasses, Screen Covers, and Software Programs: Finally, there are some additional proactive tips we can use, especially if we’re going to use our phones, computers or watch TV close to bedtime. We can buy blue blocker goggles, screen covers and software like Flux that will create a redder screen.
6) Use Red Light Therapy Panel or Bed Close to Bedtime! The "better sleep" benefits of red light therapy are worth mentioning here because red light therapy increases the body's ability to stimulate the release of subcellular melatonin, which directly aids in helping to achieve a deeper, rejuvenating sleep!
To summarize, we all want our light at night to resemble the light of a campfire, sunset or candle - low, dim and as reddish orange as possible. If we use our computers or lights at night, we should invest in lightbulbs, night lights, book readers, etc. that do not have blue light. We should also explore investing in blue blocker goggles and screen covers. If all this is too much, we should just do whatever we can, as any of these tips will be helpful to help maximize melatonin secretion, improve sleep and help the body heal and repair. This healing and repairing can only happen when we stop the insanity of staying up all hours and allow ourselves to do what nature has dictated throughout our evolutionary history.
This concludes our discussion of how light interacts with our circadian rhythms and mood, which included practical tips on how to better synchronize our internal clocks and elevate our mood. The rest of this book will focus on how light interacts with the body, mainly in the mitochondria of our cells, and why using a full body red and near infrared light therapy device is one of THE best investments we can make for improving our energy, vitality and health! While other wavelengths have some superficial benefits, these are the only two main ranges of wavelengths that penetrate deeply into the body, power up and energize our cells. These wavelengths also have the most documented benefits and have undergone extensive peer reviewed research.
Note: Even though this a book about red light therapy and red light therapy devices, it is also about light therapy in general. The information in this chapter and the recommendations shared were FAR too important to leave out. While red light therapy is perhaps the greatest natural healing breakthrough available today, in order to maximize the benefits, it is recommended that as many of these tips as possible be followed to help us master light and achieve our health and wellness goals!
References
[1] Hattar, S., Liao, H.W., Takao, M., Berson, D.M., Yau, K.W., 2002. Melanopsin-containing retinal ganglion cells: architecture, projections, and intrin-
sic photosensitivity. Science 295, 10651070
[2] Cios A, Cieplak M, Szymański Ł, Lewicka A, Cierniak S, Stankiewicz W, Mendrycka M, Lewicki S. Effect of Different Wavelengths of Laser Irradiation on the Skin Cells. Int J Mol Sci. 2021 Feb 28;22(5):2437. doi: 10.3390/ijms22052437. PMID: 33670977; PMCID: PMC7957604. https://pubmed.ncbi.nlm.nih.gov/33670977/
[3] Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015;4:321. Published 2015 Jul 7. doi:10.1186/s40064-015-1093-5.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/
[4] Frellick, M: Avoiding Sun as Dangerous as Smoking. Journal of Internal Medicine. March 23, 2016. https://www.medscape.com/viewarticle/860805
[5] Ma Z, Yang Y, Fan C, Han J, Wang D, Di S, Hu W, Liu D, Li X, Reiter RJ, Yan X. Melatonin as a potential anticarcinogen for non-small-cell lung cancer. Oncotarget. 2016 Jul 19;7(29):46768-46784
[6] Duda M, Domagalik A, Orlowska-Feuer P, Krzysztynska-Kuleta O, Beldzik E, Smyk MK, Stachurska A, Oginska H, Jeczmien-Lazur JS, Fafrowicz M, Marek T, Lewandowski MH, Sarna T. Melanopsin: From a small molecule to brain functions. Neurosci Biobehav Rev. 2020 Jun;113:190-203.
[7] Tinsley, J., Molodtsov, M., Prevedel, R. et al. Direct detection of a single photon by humans. Nat Commun 7, 12172 (2016)
The nighttime recommendations revolve around avoiding bright, high up, and nearby light close to bedtime. These tips will ensure the ipRGC cells won't detect light to suppress the release of melatonin. We should note that these cells mainly detect only blue light, which unfortunately is in all the bright "white" type of bulbs, along with our phones, iPads and computer screens. Based on what we have learned, here are some tips that naturally follow. In a nutshell, the goal is to limit light as much as possible close to bedtime; but if some of us need light at night, keep it dim, low, far away and as reddish as we can.
1) Dim Light: The first tip is to do our best to avoid bright light. Dimmer light, even if containing blue light, is not as harmful as bright light in triggering our ipRGC cells. As Donna Summer once sang, we should “dim all the lights” one to two hours before bedtime, and ideally at least two hours before.
2) Low Light: Because our ipRGC cells are in the lower part of the retina, they’re triggered from higher up. So along with dim light, we should try to use nightlights and other lights that are LOWER down. While it may takes some logistics to shift our home lighting schedules, we’ll ultimately realize it is well worth the effort! Also, when we use our phones, computers, laptops, eReaders, etc., we should keep them lower down and of course as dimly lit as possible.
3) Increase Distance: If we are watching TV or working/playing on our computers, it helps to not only keep them dim and as lowly lit as possible, but farther away from our eyes. This lowers the intensity of the light and helps prevent melatonin suppression.
4) Red as Possible: The peak sensitivity of the ipRGC cells is 460 and 484nm, which falls in the blue spectrum. Evolution makes sense of this, as the sky is blue in the daytime. Red lights do NOT trigger the ipRGC! While the rods and cones in our retinas can sense red and orange light, our ipRGC cells cannot. This is also logical, as sunsets and campfires are all reddish orange. Our body's innate wisdom knows these colors are NOT indicative of daytime - so melatonin secretion will continue to flow into the night. This also involves some special purchasing, planning and logistics. We want to find low blue light lightbulbs and turn these on close to bedtime. We recommend getting lights from lowbluelights.com (whom we have no affiliation with) and they are plenty bright enough. We also suggest getting their nightlights and placing them around the house. The company also has a book reader light that can be used to read at night. These lights can really make all the difference in our ability to sleep better at night.
5) Blue Blocker Glasses, Screen Covers, and Software Programs: Finally, there are some additional proactive tips we can use, especially if we’re going to use our phones, computers or watch TV close to bedtime. We can buy blue blocker goggles, screen covers and software like Flux that will create a redder screen.
6) Use Red Light Therapy Panel or Bed Close to Bedtime! The "better sleep" benefits of red light therapy are worth mentioning here because red light therapy increases the body's ability to stimulate the release of subcellular melatonin, which directly aids in helping to achieve a deeper, rejuvenating sleep!
To summarize, we all want our light at night to resemble the light of a campfire, sunset or candle - low, dim and as reddish orange as possible. If we use our computers or lights at night, we should invest in lightbulbs, night lights, book readers, etc. that do not have blue light. We should also explore investing in blue blocker goggles and screen covers. If all this is too much, we should just do whatever we can, as any of these tips will be helpful to help maximize melatonin secretion, improve sleep and help the body heal and repair. This healing and repairing can only happen when we stop the insanity of staying up all hours and allow ourselves to do what nature has dictated throughout our evolutionary history.
This concludes our discussion of how light interacts with our circadian rhythms and mood, which included practical tips on how to better synchronize our internal clocks and elevate our mood. The rest of this book will focus on how light interacts with the body, mainly in the mitochondria of our cells, and why using a full body red and near infrared light therapy device is one of THE best investments we can make for improving our energy, vitality and health! While other wavelengths have some superficial benefits, these are the only two main ranges of wavelengths that penetrate deeply into the body, power up and energize our cells. These wavelengths also have the most documented benefits and have undergone extensive peer reviewed research.
Note: Even though this a book about red light therapy and red light therapy devices, it is also about light therapy in general. The information in this chapter and the recommendations shared were FAR too important to leave out. While red light therapy is perhaps the greatest natural healing breakthrough available today, in order to maximize the benefits, it is recommended that as many of these tips as possible be followed to help us master light and achieve our health and wellness goals!
References
[1] Hattar, S., Liao, H.W., Takao, M., Berson, D.M., Yau, K.W., 2002. Melanopsin-containing retinal ganglion cells: architecture, projections, and intrin-
sic photosensitivity. Science 295, 10651070
[2] Cios A, Cieplak M, Szymański Ł, Lewicka A, Cierniak S, Stankiewicz W, Mendrycka M, Lewicki S. Effect of Different Wavelengths of Laser Irradiation on the Skin Cells. Int J Mol Sci. 2021 Feb 28;22(5):2437. doi: 10.3390/ijms22052437. PMID: 33670977; PMCID: PMC7957604. https://pubmed.ncbi.nlm.nih.gov/33670977/
[3] Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015;4:321. Published 2015 Jul 7. doi:10.1186/s40064-015-1093-5.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/
[4] Frellick, M: Avoiding Sun as Dangerous as Smoking. Journal of Internal Medicine. March 23, 2016. https://www.medscape.com/viewarticle/860805
[5] Ma Z, Yang Y, Fan C, Han J, Wang D, Di S, Hu W, Liu D, Li X, Reiter RJ, Yan X. Melatonin as a potential anticarcinogen for non-small-cell lung cancer. Oncotarget. 2016 Jul 19;7(29):46768-46784
[6] Duda M, Domagalik A, Orlowska-Feuer P, Krzysztynska-Kuleta O, Beldzik E, Smyk MK, Stachurska A, Oginska H, Jeczmien-Lazur JS, Fafrowicz M, Marek T, Lewandowski MH, Sarna T. Melanopsin: From a small molecule to brain functions. Neurosci Biobehav Rev. 2020 Jun;113:190-203.
[7] Tinsley, J., Molodtsov, M., Prevedel, R. et al. Direct detection of a single photon by humans. Nat Commun 7, 12172 (2016)
******END OF CHAPTER*****
NO MORE EDITING OR ILLUSTRATIONS PAST THIS POINT
NO MORE EDITING OR ILLUSTRATIONS PAST THIS POINT
It is worth noting the hard problem in consciousness research, still leaves the mystery as to who or what is it that experiences all of that. As we showed in the last chapter on the biofield, there are multiple dimensions to our being beyond just the physical, including consciousness. I felt inspired to mention that because while most of this book will look at the medical research and physiological benefits and psychological/neuroscience benefits, as we hinted with our discussion of the biofield, the benefits go much deeper. Hopefully someday
Light has always been synonymous with beauty, goodness, cheerfulness and health. We talk about a healthy glow, how someone is full of light, radiant with beauty, light hearted. We tell people to “lighten up,” or “you light up my life.” In our everyday lives, we tend to think of light as something that illuminates a room, guides us in darkness (flashlights, headlights, etc), and something that signals day versus night, as well as something that gives us warmth and makes us feel good. But something you may not think about or consider, is that light from the sun of multiple wavelengths is an essential element of health, like food, water and oxygen.
Light has always been synonymous with beauty, goodness, cheerfulness and health. We talk about a healthy glow, how someone is full of light, radiant with beauty, light hearted. We tell people to “lighten up,” or “you light up my life.” In our everyday lives, we tend to think of light as something that illuminates a room, guides us in darkness (flashlights, headlights, etc), and something that signals day versus night, as well as something that gives us warmth and makes us feel good. But something you may not think about or consider, is that light from the sun of multiple wavelengths is an essential element of health, like food, water and oxygen.

But there are TWO COLOR CYCLES YOU DO NEED TO MASTER!!
Bright Full Spectrum BLUE LIGHT in the DAY
DIM RED/ORANGE/Yellow - Low Blue Light AT NIGHT
III. Reconnecting to The Cycles and Rhythms of Light
We Need BOTH Light and Darkness!! MOST IMPORTANT LESSON IN THIS MODULE...
The direct role of visible (blue wavelength specifically) light in maintaining the pineal gland secretions of melatonin to maintain the circadian rhythm has been well established (Hattar 2002).
**Hattar, S., Liao, H.W., Takao, M., Berson, D.M., Yau, K.W., 2002. Melanopsin-containing retinal ganglion cells: architecture, projections, and intrinsic photosensitivity. Science 295, 10651070. Available from: https://doi.org/10.1126/science.1069609.
Turning to the Dark Side - SLEEP and Melatonin.
Let's Now Bring it All Together, Light, Color and Darkness.
Besides being an Essential NUTRIENT for the Body, Light serves to synchronize and connect us with the Cosmos via mainly the eyes/skin --> hypothalamus --> Pineal Gland , the bodies light meter and regulator of sleep/wake cycles VIA secretion of the all important hormone MELATONIN.
More scientifically, In recent decades it is taking its rightful place as CO-Master Gland along with the Pituitary having many more functions than previously thought. It acts as the regulator of regulators having documented effects on reproductive cycles, growth, body temperature, blood pressure, motor activity, SLEEP, tumor growth, mood and the immune system!! WOW!
Bright Full Spectrum BLUE LIGHT in the DAY
DIM RED/ORANGE/Yellow - Low Blue Light AT NIGHT
III. Reconnecting to The Cycles and Rhythms of Light
We Need BOTH Light and Darkness!! MOST IMPORTANT LESSON IN THIS MODULE...
The direct role of visible (blue wavelength specifically) light in maintaining the pineal gland secretions of melatonin to maintain the circadian rhythm has been well established (Hattar 2002).
**Hattar, S., Liao, H.W., Takao, M., Berson, D.M., Yau, K.W., 2002. Melanopsin-containing retinal ganglion cells: architecture, projections, and intrinsic photosensitivity. Science 295, 10651070. Available from: https://doi.org/10.1126/science.1069609.
Turning to the Dark Side - SLEEP and Melatonin.
Let's Now Bring it All Together, Light, Color and Darkness.
Besides being an Essential NUTRIENT for the Body, Light serves to synchronize and connect us with the Cosmos via mainly the eyes/skin --> hypothalamus --> Pineal Gland , the bodies light meter and regulator of sleep/wake cycles VIA secretion of the all important hormone MELATONIN.
More scientifically, In recent decades it is taking its rightful place as CO-Master Gland along with the Pituitary having many more functions than previously thought. It acts as the regulator of regulators having documented effects on reproductive cycles, growth, body temperature, blood pressure, motor activity, SLEEP, tumor growth, mood and the immune system!! WOW!

1987 Richard Stevens Melatonin hypothesis - loss of cancer fighting hormone when eyes exposed to light at night is partly responsible for rise in cancer. Shift workers, computers, light at night.
Melatonin is THE sleep hormone which lowers body temperature, slows the brain waves and creates other effects in the body that makes you SLEEPY. But it has MANY more benefits as well...
Melatonin is onstatic
onco cancer - stasis at rest, motionless (opposite of growth)
Also anti aging antioxidant and overall mouthing hormone that declines with age.
Also SAD, ADHD, Fibromyalgia, Biploar, postpartum and other conditions can be benefiting from proper melatonin cycles.
Cortisol and Weight Gain (after 11pm).
Melatonin is an important antiaging hormone and like other hormones like HGH, Sex Hormones, etc, tends to Decline with Age (why older people sleep lighter and have a harder time sleeping). To reiterate main function of energy medicine physiologically is to BOOST healthy Hormone and Enzymes levels to delay and postpone the scourges of aging.
Again showing how light PROFOUNDLY affects our hormones and bodily processes.
Melatonin is THE sleep hormone which lowers body temperature, slows the brain waves and creates other effects in the body that makes you SLEEPY. But it has MANY more benefits as well...
Melatonin is onstatic
onco cancer - stasis at rest, motionless (opposite of growth)
Also anti aging antioxidant and overall mouthing hormone that declines with age.
Also SAD, ADHD, Fibromyalgia, Biploar, postpartum and other conditions can be benefiting from proper melatonin cycles.
Cortisol and Weight Gain (after 11pm).
Melatonin is an important antiaging hormone and like other hormones like HGH, Sex Hormones, etc, tends to Decline with Age (why older people sleep lighter and have a harder time sleeping). To reiterate main function of energy medicine physiologically is to BOOST healthy Hormone and Enzymes levels to delay and postpone the scourges of aging.
Again showing how light PROFOUNDLY affects our hormones and bodily processes.

To Maximize Melatonin, You need full spectrum Light first thing in the morning (and during the day)...
Getting enough sun exposure every day keeps your body’s clock on-point. Sunlight (especially the BLUE part) tells your body to postpone making melatonin.
Plus we need darkness AT night to PRODUCE melatonin OR lights that contain LOW amounts of blue such as Amber lights red/orange amber LEDs, candlelight, dim incandescent, campfire, etc.
Dr Penny Stanway has shown that in bright daylight the pineal gland uses the amino acid tryptophan to manufacture serotonin (a feel good brain chemical) and at the onset of darkness the pineal organ produces melatonin, which aids in sleep (and has profound anti-aging and anticancer benefits.
At night the pineal gland is the bodies "light meter" and produces 10X the amount of Melatonin present in daylight. In the morning the melatonin is transformed by the pineal gland into serotonin, a process completed at around 3000 lux.
Proposed mechanisms are based upon the regulation of the body’s circadian rhythms by the hypothalamic suprachiasmatic nuclei via regulation of serotonin and melatonin systems and may also include effects mediated by retinal inputs (Kent et al., 2009; Monteleone et al., 2011).
Kent ST, Mcclure LA, Crosson WL, Arnett DK, Wadley VG, Sathiakumar N. Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study. Environ Health 8:34, 2009.
Monteleone P, Martiadis V, Maj M. Circadian rhythms and treatment implications in depression. Prog Neuropsychopharmacol Biol Psychiatry 35(7):1569-1574, 2011.
In a nutshell ....
Serotonin For Happy Days
Melatonin for Peaceful Nights
Problem is We DO NOT get enough full spectrum light in the day and We get TOO much bright blue laden light at night.
Getting enough sun exposure every day keeps your body’s clock on-point. Sunlight (especially the BLUE part) tells your body to postpone making melatonin.
Plus we need darkness AT night to PRODUCE melatonin OR lights that contain LOW amounts of blue such as Amber lights red/orange amber LEDs, candlelight, dim incandescent, campfire, etc.
Dr Penny Stanway has shown that in bright daylight the pineal gland uses the amino acid tryptophan to manufacture serotonin (a feel good brain chemical) and at the onset of darkness the pineal organ produces melatonin, which aids in sleep (and has profound anti-aging and anticancer benefits.
At night the pineal gland is the bodies "light meter" and produces 10X the amount of Melatonin present in daylight. In the morning the melatonin is transformed by the pineal gland into serotonin, a process completed at around 3000 lux.
Proposed mechanisms are based upon the regulation of the body’s circadian rhythms by the hypothalamic suprachiasmatic nuclei via regulation of serotonin and melatonin systems and may also include effects mediated by retinal inputs (Kent et al., 2009; Monteleone et al., 2011).
Kent ST, Mcclure LA, Crosson WL, Arnett DK, Wadley VG, Sathiakumar N. Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study. Environ Health 8:34, 2009.
Monteleone P, Martiadis V, Maj M. Circadian rhythms and treatment implications in depression. Prog Neuropsychopharmacol Biol Psychiatry 35(7):1569-1574, 2011.
In a nutshell ....
Serotonin For Happy Days
Melatonin for Peaceful Nights
Problem is We DO NOT get enough full spectrum light in the day and We get TOO much bright blue laden light at night.
**Work in - In recent decades research has conclusively shown that light plays a central role in human health in various forms such as its regulation of the diurnal circadian rhythm, enabling vision, or sunlight in vitamin D metabolism. There are several well-established studies indicating the key role of light in psychological health and the correlation of poorly lit, dark spaces with depression.
Also there is much ongoing research in many nonvisual phototransduction pathways in human health (Cronin and Johnsen, 2016; Van Gelder, 2008) in which the eyes, brain and body can sense light without sight! And we'll see in chapters 4 and 5 that phototransduction goes beyond just 'sensing' light, we'll see that light may be even MORE fundamental to our health in its ability to CREATE energy in the form of ATP in the mitochondria!
Cronin, T.W., Johnsen, S., 2016. Extraocular, non-visual, and simple photoreceptors: an introduction to the symposium. Integr. Comp. Biol. 56, 758763. Available from: https://doi.org/10.1093/icb/icw106.
Van Gelder, R.N., 2008. Non-visual photoreception: sensing light without sight. Curr. Biol. 18, R38R39. Available from: https://doi.org/10.1016/j. cub.2007.11.027.
We also need U.V. light which much research has shown is essential for creating vitamin D, but it also enhances the immune system in many other ways, one of which is by directly killing pathogens of all forms. So don't think sunlight is bad for you, it is quite the opposite. Using sunlight to heal, which is called heliotherapy, has been around for centuries, it is only in the past few decades that it has unfortunately gone out of favor and sadly linked (incorrectly) to skin cancer. Sure, you can overdo it, but that is true with ANYTHING. A daily sunbathe of around 15-30 minutes (or longer depending on your skin) is one of the healthiest things you can do!
Also there is much ongoing research in many nonvisual phototransduction pathways in human health (Cronin and Johnsen, 2016; Van Gelder, 2008) in which the eyes, brain and body can sense light without sight! And we'll see in chapters 4 and 5 that phototransduction goes beyond just 'sensing' light, we'll see that light may be even MORE fundamental to our health in its ability to CREATE energy in the form of ATP in the mitochondria!
Cronin, T.W., Johnsen, S., 2016. Extraocular, non-visual, and simple photoreceptors: an introduction to the symposium. Integr. Comp. Biol. 56, 758763. Available from: https://doi.org/10.1093/icb/icw106.
Van Gelder, R.N., 2008. Non-visual photoreception: sensing light without sight. Curr. Biol. 18, R38R39. Available from: https://doi.org/10.1016/j. cub.2007.11.027.
We also need U.V. light which much research has shown is essential for creating vitamin D, but it also enhances the immune system in many other ways, one of which is by directly killing pathogens of all forms. So don't think sunlight is bad for you, it is quite the opposite. Using sunlight to heal, which is called heliotherapy, has been around for centuries, it is only in the past few decades that it has unfortunately gone out of favor and sadly linked (incorrectly) to skin cancer. Sure, you can overdo it, but that is true with ANYTHING. A daily sunbathe of around 15-30 minutes (or longer depending on your skin) is one of the healthiest things you can do!

Daily Light-a-min requirements
Essential Light Wavelengths to Get Your Light-a-min daily requirements
1) UV light (Sun) in small amounts for Vitamin D (get this from the sun)
2) Blue Light (Sun) - Full Spectrum Sunlight in the Morning or bright light box in Northern Latitudes
3) Red Light (Sun) - Good Red Light Therapy Device
4) NIR (Sun) - Good Red Light Therapy Device
5) Far Infrared (Earth) - Far Infrared Sauna (more for detox as not as essential as others - it is always pervading inside and out just in low amounts).
Notice a big gap in the middle infrared, so not as important though most saunas will cover this.
Essential Light Wavelengths to Get Your Light-a-min daily requirements
1) UV light (Sun) in small amounts for Vitamin D (get this from the sun)
2) Blue Light (Sun) - Full Spectrum Sunlight in the Morning or bright light box in Northern Latitudes
3) Red Light (Sun) - Good Red Light Therapy Device
4) NIR (Sun) - Good Red Light Therapy Device
5) Far Infrared (Earth) - Far Infrared Sauna (more for detox as not as essential as others - it is always pervading inside and out just in low amounts).
Notice a big gap in the middle infrared, so not as important though most saunas will cover this.

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