Part 10/12:
To optimize health through light, Dr. Hatar advocates for simple, actionable steps:
Morning Light: Aim for at least 15-30 minutes of outdoor light exposure upon waking.
Evening Dimming: Reduce light levels in the hours before bed, favoring red or dim lighting.
Screen Use: Minimize or angle screens away from direct eye exposure after sunset.
Travel Preparation: Shift sleep and light exposure gradually before travel across time zones, and avoid bright light at the wrong times.
Artificial Light: Use carefully timed LED lights with spectrums that support your circadian needs when natural light is insufficient.