New Light Hygiene Science & Tips for Better Sleep, Fat Loss, Memory and More
High Intensity Health with Mike Mutzel, MS
Mike Mutzel
4.7 • 1.3K Ratings
🗓️ 26 May 2022
⏱️ 18 minutes
🧾️ Download transcript
Summary
Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:
Link to video and show notes: https://bit.ly/3wRRKcf
Study Mentioned:
Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022)
Time Stamps:
00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation.
00:35 Sleep is as important as a nutrient.
01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.
02:08 A Lux is a measurement of the intensity of light.
07:00 Mental health disorders should prompt an examination of light hygiene.
07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function.
07:40 Retinal responses to light are important determiners of health, wellbeing and performance.
09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed.
10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system.
11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count.
13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux.
14:25 Sleep environment maximum ambient light exposure is 1 lux.
15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers.
16:10 Light affects the rate at which you age at a cellular level.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | So as many of you know, they're specialized cells within your retina that sense light |
| 0:03.6 | that thereby influence your body's circadian clock system, neuroendocrine functions like |
| 0:07.9 | your mood, your affect, memory, focus, sleep, attention, and even hormone regulation. |
| 0:13.4 | So what we're going to do today is take your deeper dive into the neurochemistry of this |
| 0:17.5 | and talk about this new paper, which was a conglomeration of multiple experts in the field |
| 0:22.8 | of circadian physiology and retinal physiology to help you better understand the recommendations |
| 0:28.4 | for how much light you should be getting during the day and how to avoid artificial |
| 0:32.9 | light exposure in the three hour window before bed and also why you're sleeping because |
| 0:37.2 | it turns out that light is almost like a nutrient. |
| 0:39.8 | It's as important as protein, as macros, as exercise, as sleep. |
| 0:44.7 | It's really influential and impacts neuro-cognitive function, impacts circadian rhythms, impacts |
| 0:50.9 | hormones, and everything throughout your body. |
| 0:53.8 | And we're going to really sort of drill down on this and I would encourage you to actually |
| 0:57.4 | get a meter that can assess light. |
| 0:59.2 | I've just purchased one. |
| 1:00.2 | It should be coming tomorrow. |
| 1:01.2 | So we'll do a little video review of that later in the week so that you can really |
| 1:05.2 | fully appreciate, you know, if you're getting, you know, quantify, to quantify how much |
| 1:10.4 | light you're getting during the day and then to actually go into your home and see, gosh, |
| 1:15.9 | this is exceeding the amount of intensity of light that is, you know, considered healthy |
| 1:21.3 | by this expert panel that could, you know, if you're getting excessive amounts of light, |
| 1:26.8 | how you can mitigate that to improve your sleep, to improve your mood, your memory, |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Mike Mutzel, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Mike Mutzel and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.