🕙 How your body tells time by light, not the clock

Your body doesn’t track time by the numbers on your watch.

It tracks time by light.

When you're surrounded by bright, blue-heavy light, your brain thinks it’s midday, even if it’s 10pm.

This matters more than most people realise.

From the moment you wake and check your phone, your eyes are constantly sending signals to your internal clock, known as your circadian rhythm.

This rhythm controls sleep and wake cycles, hunger and fullness cues, hormone levels, immune system repair

And when your internal clock drifts, everything it controls drifts too.

Here’s what this does to the body:

• Melatonin stays low when it should rise → harder to fall asleep, lighter sleep, groggier mornings

• Cortisol rhythms shift → alert when you want calm, flat when you need energy

• Hunger hormones misfire → cravings at odd times, poor appetite control

• Overall rhythm loses alignment → metabolism, hormones, and immune cycles fall out of sync

• Light flicker (from some LEDs) → eye strain, headaches, and nervous system fatigue

So, how’s natural light different?

Sunlight isn’t just blue; it’s full-spectrum: ultraviolet, visible, and infrared.

These wavelengths help anchor your body’s rhythms and support repair.

But most of us spend our days indoors, under artificial lights and screens.

These signals flatten the rhythm our biology depends on.

And when your body never winds down, it doesn’t just feel restless: it feels tired.

That tiredness affects your clarity, your choices, and your resilience.

🥊 Summary

If you’ve been feeling foggy, wired, always craving, and never quite restored, it may be time to review your light environment.

💡The biology of light bulbs

Light is one of the most important yet underrated underestimated aspects of health, mental wellbeing and healing.

LEDs brought energy efficiency, but they also disrupted the natural balance of light that our bodies evolved with.

Here’s why that matters:

• Wavelength: Different colours of light send different messages to your cells. Red and infrared light encourage repair, while blue light triggers alertness and defence.

• Dose: The intensity of light determines whether it’s strong enough to influence your biology.

• Timing: When you’re exposed to light affects your sleep, metabolism, and mood.

Blue light isn’t the enemy. In the morning, it helps set your body clock, boosts dopamine, and sharpens focus.

But at night, without the balancing effect of red and infrared light, blue light can throw things off: raising blood sugar, disrupting hunger signals, and keeping your nervous system wired.

Think of light like an orchestra. If your home lighting lacks red, infrared, and ultraviolet tones, it’s like playing music with half the instruments missing. Or worse, just noise.

Small fixes can make a big difference:

• Use circadian-friendly bulbs

• Add amber or red lamps in bedrooms

• Use apps that filter blue-light in the evening

🥊 Summary

Light is heavily influential to our health. Creating a space that nourish at the cellular level will definitely improve your health.

🥵Your routine to best avoid skin damage from sun exposure

Think of skin health like weight training:

You wouldn’t walk into a gym and lift the heaviest weights on day one because you’d get injured.

Same goes for sunlight. Going from living indoor during the week to strong weekend UV light can lead to sunburn and skin damage.

Blaming the sun for that is like blaming the gym for a pulled muscle.

1. Warm-up = morning light

Morning sun is rich in infrared, which helps prep your skin, support cellular repair, and reduce stress.

It also sends signals through your eyes and skin to start melanin production; your body’s natural sunscreen.

But wearing sunglasses during this time can break that signal, making your skin more vulnerable later in the day.

2. Workout = gradual UV exposure

Build up your exposure slowly as UV levels rise.

Let your eyes and skin experience the same light, and skip the sunglasses unless needed for safety. A hat is a better option.

3. Recovery = darkness at night

Your skin has its own circadian rhythm.

Darkness helps trigger melatonin, which supports repair and even cancer surveillance.

Artificial light at night can block this process — so keep evenings dim and screen time minimal.

🥊 Summary

Train your skin like you’d train in the gym: start light, build gradually, match the signals, and prioritise recovery.