Sunlight / circadian light exposure
Protocols · Light
Tier A-
What this is
Morning light exposure is the single most potent circadian zeitgeber. Lindqvist et al.: sun exposure associated with reduced all-cause mortality comparable in magnitude to non-smoking. Balance UV risk with benefits.
Mechanism
Vitamin D synthesis via UVB; circadian entrainment via retinal ipRGCs (melanopsin); nitric oxide release from skin (BP lowering); mood via serotonin
Dose & route
5-30 min morning sunlight to eyes (no sunglasses) for circadian entrainment; 10-30 min midday skin exposure without sunscreen (adjust for skin tone)
Citations
- https://onlinelibrary.wiley.com/doi/10.1111/joim.12496
- https://www.jidonline.org/article/S0022-202X(15)37099-9/fulltext
- https://pubmed.ncbi.nlm.nih.gov/26992108/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.