Is Sunlight Your New Drug of Choice?

Harnessing the Power of Sunlight for Recovery: A Guide to Healthy Light Protocols

Today’s post is all about sunlight—specifically, healthy sunlight protocols that can significantly impact your recovery journey. As we’re in the height of summer, it’s the perfect time to embrace some of these simple yet powerful techniques to support your health.

Why Sunlight Matters in Recovery

The modern world, with its artificial environments and constant indoor living, often leaves us disconnected from the natural light signals that our bodies need to thrive. For those in recovery, especially within the first two years, reconnecting with natural light can be a game-changer. Even in long-term recovery, healthy sunlight exposure can address underlying health issues and help you feel better faster. Another plus, no matter what other protocols you may be following with your healthcare provider it will not interfere with medications, etc. only help aid in the process. This is because we HAVE to get our LIGHT right in order to initiate the proper hormones and neurotransmitter cascades. In order for this to happen our bodies need to know what time of day it is and that is where the LIGHT comes in and why it is so important!

The Importance of Sunrise: Your Daily Hormone Regulator

Catching the sunrise is more than just a beautiful way to start your day—it’s a critical step in regulating your hormones. Sunrise triggers the release of cortisol, the hormone that wakes you up and gets your day started. To fully benefit from this, it’s important not to block your eyes with sunglasses, contacts, or eyeglasses during this time.

Being outside during sunrise also helps you absorb electrons from natural light, which is essential for maintaining a negative charge in your body—a key factor in how we generate energy. Consider stacking this habit with something you already do in the morning, like watering your plants or going for a short walk. If you’re new to this, start small and build up gradually. Consistency is key, even if it’s just five minutes at first.

☀️TIP: You do not need to see the actual sun rising. Stepping outside and getting the ambient light for as many minutes as possible is good. If you have to stay indoors. Open the doors and windows, as they block the important red and near infrared light that we need upon waking. Think of this as FREE  RED LIGHT THERAPY!

UVA Light: Boosting Your Neurotransmitters

After sunrise, the next critical phase is the rise of UVA light, typically occurring one hour after sunrise when the sun is 10 degrees in the sky. Don't know what that looks like? Neither did I! Use the D Minder App to know when this is happening in your latitude.  UVA exposure is essential for setting off neurotransmitter cascades like dopamine, which plays a huge role in how we experience joy and motivation. For those in recovery, rebalancing neurotransmitters is crucial, and natural light is a simple yet powerful tool to aid this process. 

If your schedule allows, try to get outside for at least 10 minutes during this time. Even if you can’t, cracking open a window or stepping outside briefly can still make a difference. Remember, it’s not about perfection—it’s about doing what you can, when you can.

☀️ TIP: I love walking in the morning to get my sunrise while I listen to my favorite podcast. I get that initial sunrise in my eye by stepping outside in the morning. I go back inside do my short bathroom routine and dress myself for a walk. I purposely go out when the sun is about 5-6 degrees in the sky. This allows for me to get my sunrise and UVA rise! 

UVB Light: Building Your Solar Callus

Around midday, UVB light becomes the most intense, and this is when your body can produce vitamin D—a critical hormone for overall health. This light also helps diversify your gut microbiome and triggers other important processes in your body, like the production of cellular melatonin, which helps you sleep better at night.

However, it’s important to be cautious with UVB light, as it can cause sunburn if you’re overexposed and have not adjusted to this routine yet. Once you have built this good habit up over time the melanin in your skin will start showing (AKA your TAN, a sign of good health) and this is literally nature's sunscreen! Use tools like the D Minder App to monitor your vitamin D levels and know when to seek shade. Over time, you’ll build a “solar callus,” which will protect your skin and eliminate your need for sunscreen. 

☀️ TIP: Be sure to get your calves and belly in the sun! This triggers a protein called POMC and it cleaves into 10 amazing beneficial products that reverse the effects of Post Acute Withdrawal in early recovery. Learn more details about this in my course. ALSO, remember that the shade, hat, clothing are all your friend after you have had enough UVB light. If you are boating or surfing and cannot seek shade, consider a mineral based sunscreen not a chemical one. 

Sunset: Preparing Your Body for Rest

Just as sunrise starts your day, sunset is the natural signal to wind down. This is when your body prepares to release melatonin, the hormone that helps you sleep and repair cellular damage. To support this process, wear orange-tinted blue light blockers after the sun has set, and reduce exposure to artificial light by using orange or red light bulbs.

Simply being outside as the sun sets, even if you can’t see it directly, will help your body transition to night mode. This is also a great time to enjoy the natural red light therapy that the sun provides for free.

☀️ TIP: Great time to complete an outside chore. Remember try to habit stack. This will make the process less daunting. 

Embrace the Healing Power of Light

Incorporating these sunlight protocols into your daily routine doesn’t have to be overwhelming. Start with sunrise, then gradually add UVA and UVB exposure, and finally, end your day with the sunset. The key is consistency and being kind to yourself—some days will be better than others, and that’s okay. Give yourself grace as you get used to being outside more. 

By prioritizing natural light, you’ll not only support your recovery but also reconnect with the natural rhythms of the earth. This practice will optimize your circadian rhythm which is shown in the research to reduce cravings, which leads to lowering the risk of returning to use. As you do this, you’ll likely notice improvements in your energy, mood, and overall health. Remember, there’s no alternative to the benefits that natural light from the sun provides—so get outside, soak up the sun, and let it help you heal. Trust in this process and you will start to feel it!