Light is a crucial factor when it comes to your energy level, your well-being, and your health. Especially in winter, the hours of sunshine are lacking, and the body is simply undersupplied with light. We've compiled five lighting hacks for you and will tell you how to best use which type of light works for you .
Light Hack # 1: Sunlight
It sounds simple at first, but natural sunlight is actually the best source of light. It's particularly important for three things in your body: the functioning of your mitochondria, the production of vitamin D , and the release of endorphins. A lot of research has been done on the function of mitochondria, especially in recent years. They're your body's powerhouses, so to speak, and are responsible for energy conversion. These little powerhouses generate the cellular energy that keeps your body running in the form of adenosine triphosphate (ATP ) .
Your brain and heart contain the highest number of mitochondria, approximately 5-10 times more per cell than in the rest of your body. A study from the Virginia Commonwealth University School of Medicine found that patients suffering from depression have reduced mitochondrial activity.¹ Feelings of listlessness and reduced performance are closely linked to mitochondrial function.
What does sunlight have to do with this? It stimulates mitochondrial metabolism and can thus increase energy levels. Sunlight is also essential for vitamin D production. Exposure to sunlight produces the precious vitamin D3 in your skin, which is needed for your well-being and a strong immune system. Offices and buildings often use white LEDs and fluorescent tubes, which don't have the same light spectrum as the sun and therefore cannot contribute to vitamin D production.
Many workers therefore suffer from a vitamin D deficiency, even in the summer. Sunlight, unlike most artificial light, enables the body to produce vitamin D. Third and finally, the sun stimulates the release of endorphins and the happiness hormone dopamine. Your brain is flooded with a cocktail of the body's own opiates and neurotransmitters that make you relax and simply feel better. The higher your dopamine levels, the greater your well-being and motivation. You can also learn more about the happiness hormone dopamine in this article.
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Light Hack # 2: UVB Light
Especially in winter, it's difficult to get regular sun exposure. This is where the second light hack comes in. UVB lamps and tanning beds have a higher light spectrum than most other lamps, making them similar in strength to sunlight. However, when buying a lamp or visiting a tanning bed, you should check carefully and look for the label "UVB radiation."
Unlike UVA radiation, which tans quickly, UVB radiation is crucial for the synthesis of vitamin D in the skin and triggers the production of the feel-good neurotransmitter dopamine. Exposure to a UVB lamp or a UVB-compatible tanning bed twice a week for 10 minutes is enough to produce the benefits described. You can also easily set up a daylight lamp in your office and no longer have to worry about your vitamin D intake.
Light Hack # 3: Darkness
The third light hack isn't about light, but rather the opposite: total darkness. This is especially important for your eyes when it comes to your body's sleep-wake cycle . Here's how it works: Your eyes contain numerous light receptors that don't play a role in your vision but influence your sleep-wake cycle, the so-called circadian rhythm.
This regulates your body's hormone production and, for example, determines whether you fall asleep through the release of the hormone melatonin . However, if you still have light sources on in the evening, your body can become irritated and your natural rhythm can be disrupted. The darker the room, the better you will sleep.
Light Hack # 4: Blue Light
Free yourself and your rooms from white LEDs and fluorescent bulbs. These bulbs contain different light frequencies than sunlight, which your body and brain need. Therefore, they offer no benefits for your vitamin D or hormone production. At the same time, they have another disadvantage: These bulbs, like most laptops, televisions, and cell phones, emit blue light.
This light spectrum stimulates your body and wakes you up. This is why blue light is also a sleep killer and should no longer be consumed before bedtime. Watching TV and reading on your smartphone in bed are definitely taboo when it comes to good sleep quality. If you're familiar with this phenomenon and want to learn more about how blue light robs you of sleep, you can read all you need to know about it in our Better Sleep Guide .
Light Hack #5: Vitamin D3⁺ Oil
If you can count the hours of sunshine in winter on one hand, then liquid sunbeams are a good alternative. BRAINEFFECT Vitamin D3⁺ Oil contains vitamin D and vitamin K2 to support your immune system and your well-being. So, if you don't get enough sun, you can find some supplementation through your diet.
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