Light is more than just illumination – it is a biological tool that controls our circadian rhythm, sleep, hormonal balance and energy levels. By understanding how different light frequencies such as red light, blue light and infrared light affect the body, you can optimize both your physical and mental health. In this article, you’ll find practical advice, scientific insights and biohacks to help you harness the power of light – every day.
Circadian rhythm – the body’s built-in circadian clock
Light controls our circadian rhythm via the eye’s light-sensitive cells that signal to the brain’s suprachiasmatic nucleus. This clock regulates sleep, metabolism, body temperature and hormones like melatonin and cortisol. Morning light – especially blue light – helps the body wake up, while evening light should be warm and dim to promote melatonin production and good sleep.
Wavelengths of light – from UV to infrared
Different wavelengths of light affect the body in different ways:
- UVB light stimulates vitamin D production.
- Blue light (450-495 nm) increases alertness but can interfere with sleep at the wrong time.
- Green light reduces stress and migraines.
- Red light (620-750 nm) is anti-inflammatory and promotes healing.
- Near-infrared light (750-1100 nm) penetrates deeply and stimulates the mitochondria, increasing cell energy production (ATP) and recovery.
Photobiomodulation – medicine in the form of light
Photobiomodulation (PBM) involves the targeted use of red and infrared light to relieve pain, reduce inflammation, improve skin and promote brain function. PBM is used both at home (via red light panels) and clinically for conditions such as fatigue, depression, hormonal imbalances and neurological problems.
Biophotons and internal coherence
Recent research in quantum biology shows that cells emit weak light – biophotons – which can act as an information system. Healthy cells emit more harmonious light, suggesting that light may also be a ‘language’ the body uses to achieve coherence – a state in which the different parts of the body interact optimally.
Practical tips – how to adapt your life to the light
- Get daylight early every morning – at least 30-60 minutes.
- Avoid blue light in the evening – use warm white or red light.
- Sleep in 90-minute cycles for deeper recovery.
- Vitamin D supplementation can be crucial in winter.
- Biohack with light – use red light panels, infrared saunas, daylight lamps and blue light blocking glasses.
The future of light medicine
We are moving towards a future where light-based treatments, wearables and frequency-controlled biofeedback will become increasingly important. Light is not just energy – it is a tool for regeneration, synchronization and self-healing.
