Lighting
Summary:
Sunlight is a multi-spectrum, high-intensity, dynamic nutrient that regulates hormones, sleep, energy, and immune function.
Indoor lighting is a biologically impoverished substitute, often too dim, lacking in key wavelengths while over abundant in others, and consequently disruptive to metabolic signaling and the sensitive daily cycles these metabolic expressions adhere to.
Shop the follow categories of circadian friendly light sources:
Incandescent Light Bulbs
S.A.D. Therapy Lamp
Sunset Toned Lighting
Infrared Light Therapy
S.A.D. Therapy Lamps
📌 What are SAD (Seasonal Affective Disorder) Lamps:
Designed to mimic sunlight, especially during fall/winter months
Used to regulate circadian rhythms, boost mood, improve sleep, and reduce depression/anxiety
Emit bright, full-spectrum white light, usually at 10,000 lux (standard for effectiveness)
📌 Uses of SAD Light Therapy:
Non-seasonal depression
Insomnia
Jet lag
Shift work fatigue
Some cases of ADHD, bipolar disorder, and dementia
🔍 What to Look for in a SAD Lamp
Brightness - At least 10,000 lux at ~12–18 inches
Color Temperature - 4,000–6,500K (cool daylight)
UV Filter - Must block UV to protect eyes and skin
Flicker-free - Prevents eye strain and headaches
Angle/Portability - Adjustable design helps with optimal positioning
Sunset Toned Lighting
Using red-colored or warm-toned lighting in the evening supports your circadian rhythm and metabolic health by mimicking the natural light spectrum of sunset, which contains little to no blue light. Unlike bright, cool-toned lights that suppress melatonin—the hormone that signals your body it's time to wind down—warm lights allow melatonin production to rise naturally, promoting restful sleep and hormonal balance. This alignment with your internal clock helps regulate insulin sensitivity, cortisol rhythms, and overnight cellular repair, making red or amber lighting a simple but powerful tool for supporting both sleep and metabolic restoration.
Biological Impacts of Red/Warm Light in the Evening
💤 Promotes natural melatonin production, the hormone critical for sleep onset
🧠 Supports circadian rhythm entrainment, keeping your biological clock aligned with nightfall
🌙 Reduces sleep latency, helping you fall asleep faster
🔁 Improves sleep quality by signaling the body that it’s nighttime
🌡️ Encourages core body temperature drop, a natural pre-sleep mechanism
🧬 Supports overnight cellular repair and autophagy during deep sleep phases
🧘 Reduces cortisol levels in the evening, preventing late-night overstimulation
🧪 Minimizes melatonin suppression that blue light would otherwise trigger
🔋 Improves mitochondrial function, especially when near-infrared wavelengths are present
🔬 Reduces oxidative stress and inflammation due to its calming, low-energy spectrum
💓 Supports parasympathetic nervous system activation (“rest and digest” state)
📉 Improves heart rate variability (HRV), indicating better stress recovery
🩸 Enhances glucose regulation by allowing proper timing of insulin sensitivity curves
🧠 Protects dopamine and serotonin cycling, both influenced by circadian signals
🫁 Promotes nitric oxide release, which improves blood flow and tissue oxygenation
👁️ Reduces eye strain and retinal stress, especially in low-light environments
🛡️ Lowers risk of circadian-disruption-related diseases, like metabolic syndrome and depression
📊 Enhances mood and emotional regulation by preventing artificial overstimulation
🧫 Supports immune system timing, which is governed by circadian gene expression
⏱️ Aligns hormonal pulses (e.g., growth hormone, prolactin) that are released during sleep
Infrared Lights
Detailed Breakdown of Therapeutic Wavelengths
🔴 660 nm (on the edge of red/infrared)
Type: Deep red (not yet infrared)
Penetration: 1–3 mm
Best for: Skin healing, collagen production, anti-inflammatory surface treatments
Mechanism: Stimulates cytochrome c oxidase in mitochondria, promotes wound healing
🔴 810 nm
Type: NIR
Penetration: 20–30 mm
Best for: Brain, nerves, joints, deep muscle
Mechanism: Highly absorbed by cytochrome c oxidase, crosses blood-brain barrier—great for neuroprotection and cognitive repair
Clinical Use: TBI, Alzheimer’s, neuropathy, depression
🔴 830–850 nm
Type: NIR
Penetration: ~25–40 mm
Best for: Deep muscle tissue, tendons, ligaments, pain reduction
Mechanism: Enhances microcirculation, reduces inflammation, promotes muscle recovery
Clinical Use: Muscle tears, tendonitis, arthritis
🔴 880 nm
Type: NIR
Penetration: Deep (~40 mm)
Best for: Similar to 850 nm but better water absorption
Mechanism: Balances deep cellular activation and warmth
Clinical Use: Joint pain, deep tissue inflammation
🔴 940 nm
Type: NIR
Penetration: Moderate; more water absorption, less mitochondrial activation
Best for: Circulatory and lymphatic stimulation
Mechanism: Less direct mitochondrial stimulation, more fluid movement
Use: Lymph drainage, edema, tissue oxygenation
🔴 980 nm
Type: NIR
Penetration: Deep but quickly absorbed by water
Best for: Heat-based nerve modulation, pain relief
Mechanism: Works via photothermal rather than photochemical effects
Use: Often used in lasers for localized pain reduction
🔴 1064 nm
Type: NIR (longer wave, technically "short-wave IR")
Penetration: Deepest NIR penetration (>40 mm)
Best for: Deep joint healing, bone, spine, thick muscles
Mechanism: Lower scatter, minimal absorption by melanin or hemoglobin—reaches deeper structures
Clinical Use: Back pain, postural damage, osteo issues
🔥 1400–3000 nm (Mid-Infrared / MIR)
Penetration: Shallow skin penetration, strong water absorption
Mechanism: Thermal heating, not mitochondrial stimulation
Best for: Infrared saunas – sweating, detox, circulation
Use: Detoxification, muscle relaxation, stress relief
🔥 3000–10,000+ nm (Far-Infrared / FIR)
Penetration: ~0.1–0.2 mm (just the surface) but warms deeper tissues over time
Mechanism: Thermal radiation warms tissues and improves circulation
Best for: Detox, cardiovascular health, skin hydration
Devices: FIR mats, blankets, saunas
Clinical Use: Rheumatism, chronic fatigue, blood pressure support