Daylight isn’t just light, but a life-giving force that supports our health. It regulates our circadian rhythm, boosts energy levels and supports the immune system. Morning light helps the body find its natural rhythm, bringing sleep, mood and focus into balance. Even just a few minutes in daylight can make a noticeable difference to both body and mind. Dive into the article and learn more about how you can bring more light into your everyday life.
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We hope this article will inspire you to prioritise daylight every day – especially during the long, dark winter months in the northern hemisphere.
Perhaps the sun’s rays can remind you to ‘drop everything’ and step outside for a moment. Stand by an open window and let the sun touch your skin. Open your eyes and let them soak up the daylight*.
If that’s not possible, you might consider prioritising light therapy or other biohacks that bring more light into your daily life.
We humans need daylight – perhaps more than we realise in our day-to-day lives.
*Never look directly at the sun – let the daylight reach your eyes naturally when you’re outside. A few minutes in the morning light, looking straight ahead or towards the horizon, is enough.
Daylight isn’t just something we see. It’s something we thrive on. When the sun’s spectrum hits our eyes and skin, physiological processes are triggered which modern research now understands more deeply than ever before. Light affects our hormones, the brain’s neurotransmitters and even the water inside our cells.
Daylight isn’t just something we see. It’s something we thrive on. When the sun’s spectrum hits our eyes and skin, physiological processes are triggered which modern research now understands more deeply than ever before. Light affects our hormones, the brain’s neurotransmitters and even the water inside our cells.
When the retinas in your eyes are exposed to morning light, they signal to the brain that the day has begun.
When we are exposed to morning light, melatonin levels naturally drop, and the body’s natural wakefulness and serotonin systems are activated.
Serotonin is not just a ‘happiness hormone’. It affects mood, appetite, focus and sleep quality.
Studies show that people who get more natural daylight have higher serotonin levels and fewer symptoms of winter fatigue.
Conversely, when darkness falls, the body’s production of melatonin increases – a hormone produced from serotonin that makes us sleepy.
Light speaks directly to the body’s internal clock – our ‘master clock’, also known as the suprachiasmatic nucleus, which is located in the brain. It controls our circadian rhythm – a natural 24-hour cycle that we humans have always followed.
Until the late 1800s and before the advent of electricity, we lived in tune with the sun:
Light by day. Darkness by night. A simple, natural alternation between activity and rest.
Today, our daily lives are markedly different. We can switch on the lights round the clock – and our society and working lives are structured in a completely different way.
When this rhythm is disrupted, we feel it throughout our bodies: our energy levels become uneven, our sleep is lighter, our digestion slows down and our hormones become unbalanced.
That is why morning light is so important:
It resets us and our internal clock. It gently wakes us up. It tells the body: a new day is beginning now.
Perhaps one of the most important things for our health lies in returning to simplicity – and letting ourselves be guided by nature’s rhythm once more.
Conversely, when darkness falls, the body’s production of melatonin increases – a hormone produced from serotonin that makes us sleepy.
Light speaks directly to the body’s internal clock – our ‘master clock’, also known as the suprachiasmatic nucleus, which is located in the brain. It controls our circadian rhythm – a natural 24-hour cycle that we humans have always followed.
Until the late 1800s and before the advent of electricity, we lived in tune with the sun:
Light by day. Darkness by night. A simple, natural alternation between activity and rest.
Today, our daily lives are markedly different. We can switch on the lights round the clock – and our society and working lives are structured in a completely different way.
When this rhythm is disrupted, we feel it throughout our bodies: our energy levels become uneven, our sleep is lighter, our digestion slows down and our hormones become unbalanced.
That is why morning light is so important:
It resets us and our internal clock. It gently wakes us up. It tells the body: a new day is beginning now.
Perhaps one of the most important things for our health lies in returning to simplicity – and letting ourselves be guided by nature’s rhythm once more.
“In the days following Copenhagen Health Week, a summit on research into holistic health, biohacking and longevity, I found myself reflecting: what were my key takeaways? What had I learnt? It struck me that much of what we do is, in a way, an attempt to live as we did in the old days. Eat unprocessed food. Eat in tune with the seasons. Get some daylight. Dim the lights in the evening. Get moving. Get some sleep. Get out into nature. Etc. Many of these things used to come naturally, and whilst we can ‘biohack’ our way to a great deal, nature provides most of it for us, if only we prioritise it.”
– Mette Skjærbæk, founder of Karmameju Skincare
Water isn’t just water.
Research by Professor Gerald Pollock suggests that the body forms a special type of structured water, known as EZ water (Exclusion Zone water). It is described as water’s ‘fourth phase’ – like a biological battery that stores energy.
You could almost imagine it as a small internal energy store that is charged by light.
It is formed and expands when the body is exposed to infrared light – the part of sunlight that we cannot see, but feel as warmth on the skin. When we are exposed to sunlight or use infrared light, we are therefore supporting the body’s own ability to generate energy from within.
The more infrared light, the more EZ water – and thus better energy production, blood circulation and cell renewal.
Stepping out into the first light of day – without sunglasses – sends a clear signal to the brain:
“Wake up and be alive.”
This improves:
- circadian rhythm
- energy
- focus
- sleep balance
- mood
- stress regulation
And in the evening? Dim the lights. Switch off the ceiling light. Avoid bright white light. Your brain needs to realise that night is approaching, so that melatonin levels can rise again.
We spend 90 per cent of our lives indoors – and that has consequences
The study “The Indoor Generation” shows that modern people spend the vast majority of their lives indoors under artificial light. Artificial light lacks the full spectrum of sunlight, and this can lead to tiredness, headaches and reduced well-being, because the brain tries to compensate for the colours missing from the light around our eyes. Daylight is therefore not just light. It is a complete biological signal that no lamp can replace.
Vitamin D – the sun’s gift to the immune system
When the skin is exposed to UVB rays, it produces vitamin D – a vital vitamin for the immune system, hormonal balance, muscles and bones. In the Nordic countries, the sun’s UVB rays are weak in winter, which is why supplements are recommended during the darker months. Vitamin D is vital for us humans, and far too many of us are deficient in it. If you’re feeling tired, ask your doctor to test your vitamin D levels, as it’s a fat-soluble vitamin and we shouldn’t have too much of it – that’s why a test at the doctor’s is recommended.
Illness and sunlight
As well as vitamin D, sunlight is a powerful boost to the immune system. When you’re ill, getting out into natural light – preferably in the morning – can make a difference. The light helps reset your circadian rhythm, boosts your energy and mood, and supports your body’s immune system, making it easier for it to restore balance and heal. Even a few minutes can make a difference.
“Seeing the light of day” – a daily practice
Whether it’s a walk, a bike ride, a lunch break outdoors or just a few minutes with your face turned towards the sky – daylight is self-care.It benefits your body, brain, sleep and your internal energy system.
Respecting the sun – use sun protection
The sun is vital – but UV rays can damage your skin when exposure becomes too high.
Use sun cream:
- from spring to autumn, especially between 12 noon and 3 pm
- when you’re in water, snow, on the beach or in strong sunlight
- when you’re spending a long time in direct sunlight
The sun is your friend – and just like plants, you need both light and hydration to thrive.
Treat yourself to those little moments of sunshine so that your body and mind can flourish.
Even if you don’t use aromatherapeutic skincare or products for the home, nature still ensures that aromatherapy is all around us. Trees and plants release invisible plant compounds, phytoncides, which research links to lower stress levels and increased activity in the body’s natural defence cells. This is a beautiful account of forest bathing, nature’s aromatherapy and the scientific evidence behind it.
What to experience – exceptional craftsmanship, live music, dramatic coastlines, local food experiences, intimate galleries and places where nature and culture come together. Travel Edit is a summer series in The Journal, where inspiring personalities share their personal guide to the places in Denmark they hold closest to their hearts.
Even if you don’t use aromatherapeutic skincare or products for the home, nature still ensures that aromatherapy is all around us. Trees and plants release invisible plant compounds, phytoncides, which research links to lower stress levels and increased activity in the body’s natural defence cells. This is a beautiful account of forest bathing, nature’s aromatherapy and the scientific evidence behind it.
