Sarah Turner is the Founder of CeraThrive, a wellness company specialising in photobiomodulation and its impact on the gut-brain connection. With a background in neuroscience and biohacking, Sarah is dedicated to advancing innovative therapies that optimise health, longevity, and performance.
Light is more than just illumination – it’s a vital factor influencing mood, energy levels, and overall well-being. Whether in a home office or a corporate environment, the quality of light impacts productivity, sleep, and even long-term health. In this guide, Sarah Turner, CEO of CeraThrive and red light expert, explores the science behind light exposure, the benefits of natural and red light, and practical strategies for creating a healthier and more efficient workspace.
Understanding the role of light in daily life
Light is essential to human health, productivity, and well-being. It influences mood, sleep patterns, and cognitive function, making it a critical factor in workplace environments. This guide explores how different types of light impact us and offers strategies for optimising workplace lighting to enhance health and efficiency, whether you work at home or in an office!
The electromagnetic spectrum and light
What is light?
Light is part of the electromagnetic spectrum, which includes radio waves, infrared radiation, visible light, microwaves, gamma rays, and X-rays. Humans can only perceive a small portion of this spectrum of visible light. This spectrum consists of multiple colours with varying wavelengths, from red (longest wavelength, lowest frequency) to violet (shortest wavelength, highest frequency).
The power of sunlight
Morning sunlight
Recent studies show that morning sunlight exposure can boost metabolism and regulate mood. According to Dr. Jack Kruse, morning light synchronises the body's internal clock, improving metabolic function and priming the skin for UV later in the day. Morning sunlight contains long-wave red and near-infrared light essential for well-being. These wavelengths, often lacking in indoor environments, can be supplemented with red light therapy (Kruse, 2018).
Sunlight vs. Indoor lighting
Sunlight is full-spectrum and dynamic, meaning its intensity and colour mix change throughout the day. In contrast, artificial lighting is static, limiting its ability to fully replicate natural light. Exposure to natural light enhances vitamin D production, improves mental health, and supports healthy sleep cycles.
Circadian biology and workplace productivity
Maintaining a healthy circadian rhythm
The circadian rhythm is the body's internal clock that regulates sleep and wake cycles. Disruptions to this rhythm caused by poor lighting conditions, shift work, or excessive screen time can lead to fatigue, stress, and long-term health issues.
How to optimise light for better productivity
Consistent sleep schedule: Maintaining a regular sleep pattern aligns with the body’s natural clock, improving focus and energy levels.
Morning sunlight exposure: Encouraging employees to get natural morning light can reset their internal clocks and improve sleep quality.
Minimising artificial light exposure at night: Limiting blue light exposure in the evening can prevent disruptions to melatonin production and improve restfulness.
The impact of blue light toxicity
The downsides of blue light
While blue light during the day can boost alertness, excessive exposure, especially from screens and artificial lighting, can cause eye strain, sleep disturbances, and cognitive fatigue. According to a 2018 study by Ajith Karunarathne, prolonged blue light exposure damages retinal cells, increasing the risk of macular degeneration.
How to reduce blue light in the workplace
Blue light-blocking glasses: Helps reduce eye strain during extended screen time.
Screen time management: Encouraging regular screen breaks can protect eye health.
Lighting adjustments: Using warmer, low-blue light bulbs can minimise disruption to circadian rhythms.
The benefits of red light therapy
How does red light work?
Red light therapy, or photobiomodulation (PBM), is a non-invasive treatment that penetrates the skin to enhance cellular energy production, repair tissues, and improve circulation. This therapy stimulates mitochondrial activity, increasing adenosine triphosphate (ATP) production, which is crucial for cellular function.
Key benefits of red light therapy
Enhances circulation & Wound Healing: Stimulates fibroblast activity to improve tissue repair.
Boosts fat metabolism: Emerging research suggests it may help with weight management.
Supports detoxification: Promotes lymphatic function and immune health.
Enhances brain function and Promotes Healthy Sleep: Research shows this effect can be boosted by using remote red light therapy on the gut in addition to the brain.
Protecting mental health in the workplace
The connection between light and mental well-being
A significant portion of the workforce spends more time in the office than at home, making workplace lighting crucial for mental health. Studies show that poor lighting can contribute to depression, anxiety, and reduced productivity.
Strategies for healthier work environments
Natural light exposure: Encourage breaks outside to maximise sunlight intake.
Adaptive lighting systems: Implement lighting that changes intensity and colour temperature throughout the day.
Awareness and education: Train employees on the importance of lighting for well-being.
Use red light devices: Substitute longer wavelengths of red light where necessary.
Final thoughts: Creating a healthier work environment with light
Light plays a crucial role in productivity, health, and mental well-being. By incorporating natural light exposure, minimising blue light toxicity, and exploring red light therapy, businesses can create an optimal work environment that supports both physical and mental health.
Call to Action: Check out Cera Thrive for portable red light therapy solutions.
Sarah Turner, CEO CeraThrive and Red Light Therapy Expert
Sarah Turner is the founder of CeraThrive, a company advancing wellness through photobiomodulation and its impact on the gut-brain connection. With a background in neuroscience and biohacking, she is passionate about exploring innovative therapies to optimise health and performance. Sarah also co-hosts the "Rebel Scientist" podcast, where she explores cutting-edge topics in wellness and longevity.
References:
Alayat, M.S.M., et al. (2017). Long-term effect of high-intensity laser therapy in the treatment of chronic knee osteoarthritis. Lasers in Medical Science, 32(3), 503-511.
Carabotti, M., et al. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203-209.
Cho, Y.K., et al. (2016). Effects of far-infrared radiation therapy on pain, fatigue, and inflammatory markers. Journal of Clinical Biochemistry and Nutrition, 58(1), 34-38.
Hamblin, M.R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337-361.
Huang, P.H., et al. (2015). Far-infrared therapy promotes ischaemia-induced angiogenesis in diabetic mice. Cardiovascular Diabetology, 14(1), 1-10.
Kruse, J. (2018). Light and the human body: The impact of morning light on circadian function. Available here.
Leung, T.K., et al. (2015). Immunomodulatory effects of far-infrared radiation on LPS-induced inflammation. Journal of Surgical Research, 195(1), 204-210.
Wang, L., et al. (2017). IR light therapy to reduce inflammation in sports injuries. Journal of Athletic Training, 52(5), 453-460.
