Proper Light Exposure in the Restoration of Health

Step 1: Sunrise

Sunrise provides the strongest infrared light of the day. Infrared light turns on your mitochondria – this is the activation for your energy system. Infrared light from sunrise allows the body to accept UV light in the afternoon. If the weather is poor or you are in poor health, you can begin by taking the sunrise in through a window. You’ll have to spend approximately double the time inside to achieve the same benefit. Depending on the time of the year, and the latitude you live in, you can wear as little clothing as possible. Additionally, you do not want to wear sunglasses. Simply turn your body at an angle so the sun does not irritate your eyes. It’s important never to look directly into the sun or any light source that irritates your eyes. Note: if you are blue light toxic, you’ll have inadequate dopamine to activate pupillary constriction. This will correct overtime as your brain makes more dopamine. Dopamine will be one of the keys to turning you into a morning person.

Without sunrise you cannot have a proper circadian rhythm. The suprachiasmatic nucleus (SCN) is your brain’s master clock and early morning sunlight marks the starting point for your circadian rhythm. Viewing sunlight can increase your morning cortisol levels up to 50% for those struggling to wake up, which is a good thing. Your circadian rhythm is essential for your physical activity level, alertness, hormone balance, including proper thyroid activation, immune function and digestion. Observing the sunrise is the only way to set the SCN and restore proper circadian rhythm. 

Infrared light penetrates 6-10cm into your body and is the primary stimulus for healthy cell turnover. Senescent cells (old and damaged cells) lead to biological aging and poor health. Contrary to popular belief in centralized medicine, the sun is not your enemy, but rather the key to health and longevity.

Infrared light is present throughout daylight time and is the primary light emitted by the sun. Infrared light stimulates the production of melatonin inside your mitochondria. Therefore, the process of making melatonin is greatest in the morning. Melatonin is the master antioxidant and protector of mitochondria and the mitochondrial DNA. Unfortunately, taking melatonin will quickly reduce the body’s production of melatonin, leading to deficiency. If you currently take melatonin, start with improving your morning light for a few weeks before tapering off melatonin supplementation. 

Step 2: Solar Noon for UV Light

Remember you can’t reap the benefits of UV light without Step 1. UV light stimulates the melanopsin receptors in the retina and skin. These receptors regenerate in the morning through exposure to infrared light. The melanopsin receptors of the eye signal back through the optic nerve to the anterior hypothalamus and midbrain. The anterior hypothalamus is the control center for immune and hormonal homeostasis. The midbrain contains the substantia nigra pars compacta. The nigra is dark due to melanin production from UV light exposure through the eyes. This area of the brain produces the greatest amount of dopamine for the brain. Dopamine is the primary neurotransmitter for motivation, movement, socialization, etc. You ever wonder why your pupil is black? It is due to melanin in the retinal pigmental epithelium. Remember that melanin is black, because black accepts all light.

UVB light stimulates the melanocytes of the skin to produce melanin. This is called a suntan. Most people think that this is where it stops, nope, it’s the beginning. Melanin migrates throughout the body and is found in its highest level in the substantia nigra of the brain, the cardiac plexus of the heart and the intestinal tract. These are all areas of the body that make dopamine. Ever notice that your tan doesn’t last? That’s because melanin migrates inwards to these essential areas of the body.

Solar noon is determined by your latitude on earth. A simple rule to determine solar noon, when your shadow is equal to, or shorter than your height. This is the time of the day that UV-B light is the highest and stimulates the production of Vitamin D.

Wearing sunscreen and sunglasses prohibit the production of melanin in the skin and brain. The key is finding the right amount of sun. Excessive sun at any one time can lead to skin cancer. Sunburns are for knuckleheads. Of course, there are different skin types. If you are pale, then 5-10 minutes of skin exposure is enough. If you have darker skin, then more time is required. The goal is to gradually work on whole body exposure so you can tolerate more sun and make more melanin. Once you’ve achieved proper skin exposure of UV light, go into the shade. Children require much less skin and retinal exposure than adults. The older you get the greater time frame of exposure is necessary. This is due to the declining ability of energy production per decade of life.

Step 3: Sunset

This will prepare the body for sleep. A maximum melatonin release occurs approximately 4 hours after sunset. If you don’t take in the sunset, you will alter your circadian rhythm. The switch in light from UV light (natural blue light) back to infrared light (red light) signals the SCN to set the end of the day and prepares the body for sleep.

Step 4: Avoiding Artificial Blue Light

The modern home and office have removed almost all infrared and red light, the majority of our infrared light and all of our UV light. This is a recipe for disaster. All screens, fluorescent and LED lights emit artificial blue light and non-native EMF. Wi-Fi is also a source of non-native EMF. Avoiding the use of these modern products after dark is essential in maintaining a proper circadian rhythm. If possible, these products should not be used after sunset to avoid blue light toxicity. Fortunately, there are a few reasonable bio hacks. 

Using a high-quality pair of blue-blocking glasses is the first step. Luciaeyes.com is one of the best companies for blue-blocking glasses (coupon code LIGHT20 for 20% off). They can also make glasses to fit your prescription, if necessary. Roka is also a good company. Most other blue blocking glasses don’t adequately block blue light. I recommend you use these glasses at all times when looking at screens.

Iristech.co is a great product to load onto your computer screen and place on “Sleep” mode. This will turn your screen red, completely removing blue/green light. Your eyes will gradually adapt to red light, allowing you to perform normally on your computer or tablet. This can take weeks to occur, just be patient and consistent. 

You should know that the “night mode” on phones, tablets and computers does not fully remove blue light. Additionally, and equally important, is exposure of non-native EMF. Non-native EMF is the electromagnetic frequencies that do not come from the planet. Non-native EMF is excitotoxic to the body and brain.

Artificial blue light from screens and modern lighting damages the melanopsin receptors of the body, resulting in low melanin and dopamine production. Low dopamine is the primary cause of addiction. Yep, so when you watch TV with your energy saving LED light bulbs at night or, even worse, when you set your laptop on your lap with your phone next to you and watch TV under LED lights you are destroying your health and circadian rhythm. Artificial blue light and non-native EMF destroy these receptors 24 hours per day. Please go to daylightcomputer.com to see where things are going soon.

One of the best light bulb companies in the world is niralighting.com. Their light bulbs have the addition of infrared light at the appropriate ratio. If you work inside all day, replace the LEDs in your home or office with these bulbs. I use these lights in my closet and bathroom, since I get up prior to sunrise.

Clearly the goal is to go to bed earlier. Another bio hack to reach your goals is to purchase a non-flicker red bulb to replace those LED lights. Yes, the old incandescent bulbs are better than the LEDs, but they still contain blue light. You can order this bulb from US.boncharge.com. They come from Australia and take a few weeks to get. Start by using the red light in the bedroom and maybe in a floor lamp in the living room, if you continue to use screens after dark. Try to switch to reading a paperback book under the red light. Please never read from a tablet due to the non-native EMF exposure.

You should also know that LED lights have a high flicker rate, which is excitatory to the brain. This is contributory to feelings of irritation, migraines and epilepsy.

If you suffer from poor health, you’ll need to plug your modem into a timer and schedule the Wi-Fi to turn off during your intended hours of sleep. Additionally, you may want to turn off the breaker to your bedroom during your intended sleep time. You’ll have to skip the Ring door cameras and replace the Nest thermostats. 

IF your PG&E “Smart Meter” is on a wall adjacent to a bedroom, petition to have it removed from your home.

Cell Phones produce the highest amount of non-native EMF of any device. People often carry them on their person throughout the entire day. Please place them on “Airplane Mode” and simultaneously turn off the Bluetooth and the Wi-Fi connectivity. This will ensure your phone is not accepting or emitting EMF. Simply turn them back on when you want to use it. Never charge your cell phone in your bedroom.

In addition, during the day you can partially shield radio frequency radiation with appropriate phone cases. Always place your phone on speaker phone and never hold it to your head. Please do not use Bluetooth technology that goes directly into the ears. This will damage the melanin in the cochlea and could lead to premature hearing loss. The best alternative is to use wired headphones or earbuds that have air tubes at the terminal end. I recommend going to Defendershield.com for EMF protective products.

This is just the beginning, but the essential start to better health and wellness. Now, please go outside.

To your health,

James Cartwright, D.C., D.A.C.N.B.

Article posted July 1, 2025