Viewing sunlight shortly after waking is essential for anchoring the body's internal clock and improving mood, immune function, and sleep quality.

“getting a lot of bright sunlight in one's eyes early in the day puts a number of neurochemicals and hormones into a state of let's just call it what it is positivity. Mood is enhanced, immune system function is enhanced, sleep is enhanced 16 to you know 20 hours later and so on.”

The circadian system requires a light-based synchronization signal to maintain a 24-hour cycle because endogenous clocks drift over time.

“They're not synchronized. Their clock is there but they're drifting out of phase because their clock's only good to you know 24.2 hours or 23.8 hours. Little by little they're drifting. So you need a synchronization signal because otherwise you have nothing to actually confirm when the rising and th”

Modern light environments, specifically indoor living and exposure to artificial light at night, cause circadian asynchronization with negative long-term health consequences.

“instead of having this waxing and waning of activity controlled by circadian clocks, then we have what's called asynchronization, where there's not really a robust message that, "Hey, it's daytime. Do daytime activities," and, "It's nighttime. Do nighttime activities."”

The circadian rhythm is a master clock in the brain that is reset daily by exposure to light, and aligning one's sleep schedule with this clock is necessary for health.

“that nucleus is um re set every day by light coming in through our eyes and and is our clock running on a 24-hour cycle roughly roughly and that's why it needs to be reset every day”

Dr. Cowan asserts that humans need to live in alignment with circadian cues, particularly sunlight, to maintain healthy neurochemistry and metabolic function.

“Ideally, it is sunrise because the ratio of blue and red is really special at that time of day to help optimize the cortisol response. And um then UVA rise comes shortly after and that helps to anchor in the circadian rhythm in tissues locally in the eyes and the skin, other tissues as well.”

A person's genetic chronotype dictates their ideal daily schedule, and aligning activities with this biological rhythm improves both productivity and well-being.

“most people don't know that they have a genetic sleep code inside them called their chronoype, which decides when your brain releases things like melatonin, cortisol, adrenaline, and dopamine. And so I can show you based on your chronotype when it's bedtime, but also the perfect time of day to do al”

Natural chronotypes exist where some individuals are predisposed to be evening owls while others are morning larks, and organizing one's schedule around these preferences is an effective strategy.

“there is a natural tendency for some to feel like they are evening owls and there's others who feel like they do much better in the morning so they go to bed earlier they wake up earlier”

Blue light from digital screens is not scientifically proven to increase the risk of aging eye diseases or cause eye strain.

“the blue light that comes from your digital screens has consistently shown in research to not increase the risk of Aging eye diseases and research on using L like glasses shows that it could just be placebo effect”

Blue light emitting from screen devices harms the human nervous system and physiology, contributing to various health issues.

“we know I guess we're going to get into it but all the ways that blue light can really affect you at your nervous system level your physical health your sleep your mental mental health”