Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43
Main Takeaways
- Light exposure controls circadian rhythm and has a significant impact on behavior, mood, and hormone levels.
- Sunlight exposure adjusts the circadian rhythm to a 24-hour cycle and helps animals anticipate seasonality.
- Light exposure synchronizes the circadian system to outdoors and helps it know where you are in time.
- Getting natural light for 15 minutes daily shortly after waking without sunglasses is the best way to interact with light.
- Lack of natural light can lead to disrupted sleep-wake cycles and increased rates of depression, anxiety, and adverse mental health outcomes.
- Light exposure affects feeding behavior, and regular meal times that fit your circadian clock can lead to better food choices.
- We make better food choices when we have a set schedule and limit eating to active times of the circadian rhythm.
- Changing mealtimes and adjusting light exposure can help shift your circadian clock when traveling across different time zones.
- Red light in the evening can be used instead of blue light blocking glasses to help with sleep.
- Bipolar disorder patients are more sensitive to light, and light exposure needs to be balanced for optimal health.
