Using Sunlight to Support Sleep
A gentle invitation to support your circadian rhythm—and your cells—from the outside in.
On a recent Baby Sleep Connection Podcast episode, I had the chance to interview Carrie Bennett, a health educator who is deeply grounded in the science of circadian rhythm and natural light. Carrie brought clarity to something many of us feel but don’t always know how to explain: the way our modern environment is interfering with our biology—and how we can gently, naturally restore balance.
So today, I want to take you through some simple but powerful strategies to use what we know about light, nature, and quantum biology to support your baby’s and your circadian rhythms. These aren’t extreme measures. They don’t involve major lifestyle overhauls. They are small shifts to improve sleep and overall health. They are about lowering light stimulation and reducing the filters between us and nature.
Let’s start with light.
Normally I’d give you the highlights of my podcast, but today, I’m sharing the “low lights”!
Lower the Light, Support the Rhythm
Our eyes aren’t just for seeing. They’re clocks. And the type, placement, and timing of light tells our body when to wake up and when to wind down.
Here are four ways to lower the light to support better sleep, better energy, and even better mood:
1. Lower the brightness
In the evening, dim your lights.
Turn off overhead fluorescents.
Let natural fading light from outside do the work it was designed to do.
Your body is wired to respond to that slow shift from daylight to dusk. Bright artificial lights confuse that internal clock and delay the natural rise of melatonin.
2. Lower the position of light
Use lamps or night lights that are closer to the ground.
Avoid strong overhead lighting after sunset.
This mimics our ancestral environment. Think campfires—not ceiling fixtures. When evening light comes from below eye level, it’s less likely to disrupt your circadian rhythm.
3. Lower the blue light
Use red-toned light bulbs in the evening.
Avoid screens, or use blue light filters leading up to sunset.
Blue light cues the body to stay alert—great in the morning, disruptive at night. Red light, on the other hand, mimics the tones of sunset and gently signals melatonin production.
4. Lower the filter
Open the windows.
Sit near open windows when inside or in the car.
Even when you’re indoors, small changes—like opening the glass between you and daylight—can let in more of the full spectrum of light your body needs to function well. Windows block many of the beneficial wavelengths that regulate circadian rhythm.
What About Night Lights?
If you use night lights, opt for those with a red hue. Red light won’t interfere with melatonin production, making it the gentlest option if you need light for nighttime navigation.
Also, Carrie suggests minimizing the brightness to 2 lux (a measure of brightness) or less.
And the Moon?
Because darkness is important for circadian rhythm, I’ve always wondered whether a bright full moon, or bold stars, would impact our sleep. Do I need to keep the blinds closed to prevent moonlight from coming in? Interestingly, Carrie shares that it’s not the moonlight’s brightness that affects our sleep—it's the moon’s magnetic influence. Just like the moon affects the tides and menstrual cycles, it has subtle effects on our body’s internal rhythms too. The takeaway? Don't stress about the moonlight outside your window—focus instead on minimizing artificial light.
The sun, on the other, can impact rhythms. So expect that long summer days may lead to a shift in sleeping patterns for you and your baby.
Let’s Talk About Earthing
If light is one piece of the puzzle, charge is another.
The earth holds a negative charge—essentially, it’s a natural, constant source of electrons. Through bare feet or bare skin, we can receive that charge. It’s called earthing, and it’s more than a grounding ritual. It’s an actual electrical exchange that supports our body at a cellular level.
How?
Our red blood cells carry a natural negative charge that keeps them separated and freely moving.
When that charge is lost, the cells clump together—like pancakes or poker chips—reducing circulation and delivery of nutrients.
There is some speculation that contact with the earth replenishes this charge, restoring healthy blood flow in just minutes.
There’s a term for that negative outer layer: zeta potential. It acts like a magnetic field around each red blood cell. When it’s lost, cells stick. When it’s restored, they glide. That’s not just elegant—it’s essential for health.
4 Simple Ways to Sync with Light and Earth
You don’t have to spend hours outdoors or buy special gear to start supporting your circadian rhythm and cellular charge.
Try these small, sustainable shifts:
1. Get natural light on your skin and eyes
Step outside within 30 minutes of waking.
Catch a few rays of sunset in the evening.
You don’t need to stare at the sun (in fact, please don’t!) —just be outside. Even a few minutes helps reset your body clock for better sleep and energy.
2. Add nature contact
Stand barefoot on grass.
Walk a wooded trail.
Sit in the shade of a tree.
You’ll still benefit from full-spectrum natural light, even in the shade—and the earth beneath you will do its quiet, supportive work.
3. Keep it short and simple
Walk the recycling to the curb slowly.
Take your morning coffee on the porch.
Open a window beside where you work or eat.
Little exposures throughout the day add up. You don’t have to “earn” your nature time or overdo it to get the benefits.
4. Time your light right
Focus on morning and evening light.
Avoid midday sun if you’re sensitive, but still aim to step outside during those transitional times.
When it comes down to it, it’s about reconnecting with nature in simple ways. Light in the morning helps cortisol rise gently. Light at dusk tells your body it’s safe to let go into sleep. And small changes go a long way.
What This Means for You
Our modern life often pulls us indoors, into artificial light, and off the rhythms we evolved to live by. But with small changes—dimmer lights, open windows, barefoot walks, and a few minutes of sunlight—you can recalibrate your internal systems.
Your body is wired to heal, regulate, and renew. Nature is wired to support it.
You don’t need to overhaul your life.
You just need to lower the light, lift the filter, and reconnect with what was always there to support you.
Further Reading (if you’re curious):
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