Artificial light vs sunlight: the hidden impact on your health

We live in an artificial light, mainly blue light world nowadays. Modern life has pulled us indoors, under a sea of artificial lights. From LED office lights to phone screens, our bodies are exposed to constant blue light, often at the wrong time of day. This creates a hidden problem: we’re confusing our circadian rhythm — the internal body clock that controls sleep, hormones, mood and metabolism, among others.

For starters, artificial light is very different from sunlight – it has a static frequency unlike sunlight wavelengths that change as the day passes. This creates many problems including:

Lack of full-spectrum light – unlike sunlight, artificial light often lacks the full spectrum of wavelengths, which can deny our bodies and the environment the benefits of various wavelengths
Exposure to high-energy light – artificial light emits high-energy photons that can cause cellular damage and lead to various health issues listed below
Constant exposure – unlike sunlight, which we experience in cycles, artificial light is often present 24/7, further disrupting natural rhythms
Circadian rhythm disruption – artificial blue light from devices can interfere with our body’s production of melatonin, a hormone that regulates sleep-wake cycles. This can lead to sleep disorders, fatigue, and reduced overall wellbeing.

Negative side effects include:

Blue-light overload – LED lights, computer screens, and smartphones emit high amounts of blue light, which signals the brain that it’s daytime, even at night
Melatonin suppression – too much blue light in the evening prevents melatonin release, making it harder to fall asleep
Hormone imbalance – cortisol, insulin, and sex hormones are disrupted, affecting metabolism, stress, and almost all hormones
Mood and cognitive effects – misaligned circadian rhythms increase fatigue, irritability, brain fog. Some studies suggest a link between artificial, light and mental health issues such as depression and anxiety.
Eye strain – Prolonged exposure to artificial light can cause digital eye strain, headaches, and dry eyes

Fortunately, these imbalances can be corrected through sunlight exposure, light therapy and artificial light mitigation strategies – see Sunlight as Medicine: Sleep, Mood, and Metabolism for more.

Did you know?

Natural blue light in excess can cause photo-ageing, artificial blue light also has similar effects! Check out this study – Pigmentation effects of blue light irradiation on skin and how to protect against them.

Sunlight: Nature’s reset button

As mentioned above, unlike static artificial light, natural sunlight changes dynamically throughout the day:

Morning – low blue light gradually rises, telling the brain it’s time to wake up
Midday – strong blue and full-spectrum light peak, boosting alertness and energy
Evening – blue light diminishes, red and infrared dominate, preparing the body for rest and sleep
Night – darkness (absence of light) triggers melatonin and other hormones release, supporting repair and sleep

This natural progression of light acts like a daily reset for your circadian rhythm, keeping all systems in sync — from sleep to metabolism to mood.

Practical actions to balance artificial light

Morning sunlight exposure – spend 15–30 minutes outdoors each morning to reset your body clock
- See Morning Sunlight: the key to your body clock for detailed tips
Incorporate natural light into your daily routine – start with something you’re already doing and do it outside, then add more as you go
Evening light management – use dim, warm lighting in the evening to avoid melatonin suppression and stress response. Spend time outdoors during the day to get sufficient natural light exposure for restful sleep and melatonin release.
Use artificial light wisely – avoid using bright artificial lights in the evening. Instead, use dimmer, warmer lights to minimise disruption to your circadian rhythm.
Use natural alternatives – incorporate natural light sources like candles or solar-powered lights where possible and safe
Limit screen time, especially at night – enable night mode, blue light filters or use blue-blocking glasses, avoid screens at least 1 hr before sleep
Choose full-spectrum light bulbs – if you must use artificial light, opt for full-spectrum bulbs that mimic natural light
Red-light therapy – infrared or red lamps in the evening mimic natural sunset cues (but not replace them!). Learn more about sunlight as healing medicine in the Sunlight as Medicine blog.
Bedroom environment – keep your bedroom cool (<20°C / 68°F) and dark to support restorative sleep

Artificial light disruption: health risks

Research shows chronic misalignment between artificial light exposure and natural sunlight can lead to:

Sleep disorders – insomnia, poor sleep quality
Metabolic issues – weight gain, insulin resistance, type 2 diabetes
Mood disorders – anxiety, depression
Chronic diseases – cardiovascular disease, neurodegeneration
Immune dysfunction – increased inflammation and susceptibility to illness

In short, artificial light at the wrong time throws off your circadian rhythm, which impacts almost every system in your body.

Artificial light’s impact on the environment

Let’s not forget the many adverse impact on the environment, such as impacts on:

Insect populations – artificial light at night can disorient and attract insects, leading to their decline. This has significant ecological implications, as insects play crucial roles in food chains and ecosystem functioning.
Bird migration – Artificial light can disrupt bird migration patterns, leading to delayed migration, increased energy expenditure, and even mortality.

Finding balance: sunlight as medicine

The solution is balance, not avoidance – it would be hard to do it anyhow. Artificial light isn’t inherently bad — it’s the type of it and when it’s used that matters. One of the solutions is combining proper light management with natural sunlight exposure to balance and optimise your body function and health. Here are a few basic but effective steps to do:

Morning – step outside for 15–30 minutes to reset your circadian clock
Daytime – maximise outdoor activity whenever possible
Evening – dim artificial lights, switch to warm tones, and reduce screen exposure
Night – embrace darkness (i.e. absence of light) to support sleep and repair

By following these steps, you’re harnessing the healing power of sunlight as medicine while avoiding the negative effects of artificial light.

Key takeaways: artificial light vs sunlight

Artificial light overloads the body with blue light at the wrong time
Sunlight provides dynamic cues that regulate your circadian rhythm, sleep, hormones, mood, and metabolism
Balance is everything: morning sunlight + sunlight exposure in daytime + controlled evening lighting = optimal health
My series of related blog with links for further reading:
- Morning light and circadian reset → Morning Sunlight: the key to your body clock
- Sunlight as medicine and healing → Sunlight as Medicine: sleep, mood and metabolism

I trust you enjoyed reading this blog and learning something new about artificial light vs sunlight, and will implement a few strategies to mitigate artificial light to counteract its negative impacts. Please leave your feedback below and also any questions you may have.

If you’d like help and support with optimising your sunlight exposure and limiting artificial light to improve your health, I’m here to help! I’m an online wholistic naturopath and nutritionist helping clients based anywhere in Australia. Get in touch by booking an online consultation now or click on the button below to book a free 15-minute initial discussion to talk about your circumstances and how I can help.

I look forward to helping you to be healthier and happier now!

Best of Health

Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health and Wellbeing

Disclaimer: The above material is for informational and educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.

Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping clients transform their lives by becoming healthy and well naturally. Joanna has 15 years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances (menopause), senior health (bone health and osteoporosis) and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help eBooks. View full bio.