Get outside as much as possible during the long days of summer and spring to ensure proper melatonin levels. For those with seasonal affective disorder or low mood in fall/winter, get more bright light in your eyes early in the morning and throughout the day during winter months.
Expose as much of your skin as reasonably possible to sunlight (UVB light) for a minimum of 20-30 minutes, two to three times per week, to naturally increase testosterone, estrogen, and feelings of passion.
Regularly expose your skin and eyes to UVB light, ideally from sunlight, for 20-30 minutes, two to three times per week. This can increase your body’s natural pain tolerance by releasing endogenous opioids.
During winter months, consciously access UVB light, ideally from sunlight, to enhance spleen and immune function, making your body better at combating infections.
Ensure sufficient UVB light exposure to both your eyes and skin to trigger the turnover of stem cells, leading to faster growth of hair, skin (more youthful appearance), and nails, and improved wound healing.
If you wake up in the middle of the night, avoid flipping on very bright overhead fluorescent lights, as this immediately suppresses melatonin production, disrupting your fundamental sleep-wake signal.
Wear red-lens glasses (e.g., Roka red lens glasses) in the evening after sunset to filter out short-wavelength light from screens and LED lights. This prevents suppression of melatonin and avoids increases in cortisol, aiding in calming down and improving sleep.
Between 10 p.m. and 4 a.m., avoid exposure to UVB light from artificial sources. Dim artificial lights as much as safely possible and position them low in your environment to prevent mood worsening and dopamine reduction.
If you need to be awake late at night for shift work, studying, or childcare, use sufficiently dim red light as your preferred light source. This will help maintain alertness without inhibiting melatonin or increasing cortisol.
For individuals 40 years or older, consider viewing red light (around 670 nanometers) or near-infrared light (around 790 nanometers) for 2-3 minutes each day, within the first three hours of waking, to potentially improve visual acuity and reverse neuronal aging in the eyes.
Chase sunlight throughout the day, even on cloud-covered days, as you will receive significantly more beneficial light energy than from indoor artificial sources.
Never look directly at any light source (sunlight or artificial) that is so bright it causes pain or makes you squint, as this can damage your eyes. Indirect light exposure is sufficient.
Do not wear blue blockers outside or during the morning and daytime, as they block beneficial short-wavelength UVB light essential for hormone regulation and pain reduction. Reserve them for evening if sleep issues are present.
Consider wearing clothing that exposes more skin (e.g., short sleeves, shorts) when outdoors to maximize the capture of beneficial photons and activate biological signaling.
Avoid melatonin supplementation, especially if pregnant, due to potentially super-physiological doses and powerful effects on the developing fetus and placenta. Always consult your OBGYN or doctor.
If you experience a drop in energy or increased depression during fall and winter, use a SAD lamp or an inexpensive LED lighting panel positioned on your desk throughout the day.
Even if you have low or no vision (but still have eyes), getting UVB exposure to your eyes can be very beneficial for mood, hormone pathways, and pain reduction.
If you have retinitis pigmentosa, macular degeneration, glaucoma, or are prone to skin cancers, consult your ophthalmologist and dermatologist before increasing your total UVB exposure from any source.
Consider using AGZ sleep formula (a drink) as a sleep supplement, as it is reported to eliminate the need for pills, taste great, and lead to incredibly good sleep and refreshed waking.
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