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There is something about the start of a new year that gets us thinking about change. We make resolutions to stop unhealthy habits and to start good ones—like getting in shape—and we generally focus on making positive changes for our lives and for our health.
But when it comes to getting healthy, we tend to focus on two things: going to the gym and eating a healthy diet. While these are wonderful things, and we should all do our best to eat healthy and get enough exercise, let’s be honest . . . how long do those resolutions last?
If we are still working out at the gym in February, we can proclaim that we have outlasted most gym neophytes who started with us on January 1. As for healthy eating, well that one is usually abandoned by the second week of January. We might even get discouraged and think that getting healthy is too lofty a goal. Well, take heart—here are three easy ways for us to use light and get healthier in the new year.
Sunshine!
The sun is truly a marvelous ball of light, and it offers many health benefits that will help us get healthier this year. We already know that exposure to sunlight allows our bodies to produce Vitamin D, which is crucial for good bone density and immune function. But studies show that most of us aren’t getting enough sunlight.
According to this report on the National Library of Medicine, as much as 40% of the US population is Vitamin D deficient. The great news is it’s easy to get back on track with Vitamin D. Schedule 10–15 minutes, three days per week, to be in the sun. The time of day to get sun exposure is important, so ideally, we should schedule time at midday for maximum Vitamin D exposure. Go for a walk, let the dog out, or just sit and read for a short while. It doesn’t matter what we do, just where we do it.
Sunrise . . . and Shine
This might seem like cheating because we just reviewed a tip about sunshine, but it’s actually not the same tip twice. Recent research has shown that getting just 30 seconds of early morning sunlight, between sunrise and 9:00 a.m., provides an incredible defense against most cancers! This is due to the health benefits in the near infrared rays of the early morning sun. When exposed to near infrared light produced at sunrise, our bodies react by producing melatonin . . . a lot of it. Melatonin is an extremely powerful antioxidant, more powerful than Vitamin E, that helps prevent cancer, as well as offers a whole host of other health benefits. So, when we’re tempted to sleep in, this simple factoid proves that it is well worth it to answer the sunrise wake-up call.
Darkness
Okay, it probably feels like conflicting advice that we could use light to get healthy in the new year, and then also read about the benefits of darkness, but here’s a great tip. When we sleep, we need the space we are sleeping in to be dark. Really dark. Like, no lights. Light at night (LAN) has been associated with many health problems and conditions including breast cancer!
Digital In-Wall Timer Switch
To help get our sleeping space wellness ready, hang blackout curtains or drapes. These are made from thicker material that will block all the light coming in through nearby windows. Pay attention to nightstands and remove or reposition any electronics that might be producing light, no matter how faint it might be. Some of us may have a tough time falling asleep without the lights or TV on—try using a timer switch to automatically turn the electronics off at a certain time—this will help achieve the darkness needed for a truly healthy rest.
Warm Lighting
Some may or may not have heard the term, “warm lighting.” This refers to the color temperature of LED lighting that is more amber-colored and closer to the color of a candle or flame versus the blueish, cooler color of some LEDs. When buying an LED light, the packaging will usually indicate color temperature—sometimes this is abbreviated as CCT, between 2700K and 6500K. Although the naming is counterintuitive, warmer lighting has a lower CCT value. So, 2700K will appear very amber (warm) while 6500K will appear very bright white with a blueish tint (cooler).
Here is why we want warm lighting in our bedroom—light tells our bodies when it is time to sleep and when it is time to wake up. Our internal circadian rhythm is strongly influenced by the light we are exposed to. Cool lighting in our bedrooms will tell our bodies to wake up; while warm lighting will let our bodies get ready for a truly restful sleep.
Another way to achieve warm lighting when desired but still allows us to have access to cooler lighting in midday, is tunable white lighting. This option uses LEDs that range in color temperature, usually 2700K up to around 5000K, and we can easily change settings with the push of a button.
There it is—with just a few lighting changes to our daily routine, we’re taking baby steps toward a healthier new year—no gym membership needed. To get help ordering, call 1-800-624-4488 or try our convenient pop-up chat feature at the bottom right corner of our web pages.
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