Light Therapy for Skin + Soul: Reclaiming the Healing Power of Light Exposure

The average person spends 90% of their time indoors. This reality has profound implications for our health and well-being.¹

In a world flooded with screens, synthetic bulbs, and incessant reminders to apply daily sunscreen, it’s easy to forget natural sunlight isn’t something to fear. The truth is, light exposure is deeply intertwined with our biology and the way our bodies were designed to function. 

At Primally Pure, we’re passionate about helping you reconnect with nature in ways that support whole-body wellness. Light exposure is one of the most overlooked (yet powerful) places to start. Full-spectrum sunlight uniquely nourishes, energizes, and supports our cells on a foundational level. Light is one of nature's most powerful healing resources.

To help us unpack this often-overlooked and misunderstood topic, we sat down with Andy Mant, founder of BON CHARGE, and leading expert in light and biohacking. Andy shares insights on synthetic lighting, light therapy, and reconnecting with natural rhythms – bringing even more depth to the conversation. We’re grateful to have his expertise and wisdom to share with you.

In this post, we’ll explore how reconnecting with natural light – especially paired with intentional light therapy – can transform your well-being. Light affects everything from your hormones and mood to your microbiome and skin. You’ll see why light truly is essential.

It’s time to stop fearing the sun and start using light as nature intended: daily, cellular-level medicine.

Why You Need Light Exposure

Light is often taken for granted. It’s essential to see, sure. But it’s far more influential than we realize. For better or worse, light exposure is the master signal that sets your body’s internal clock. 

How Light Affects Your Body’s Natural Rhythms

Our bodies are regulated by 24-hour cycles influenced by light and darkness (aka your circadian rhythm). Getting the proper amount of light exposure at the right times helps align these rhythms to promote optimal health. Andy helped further explain this concept:

“Natural sunlight plays a crucial role in regulating hormones like cortisol (the alertness hormone) and melatonin (the sleep hormone).

Morning sunlight exposure helps suppress melatonin and stimulates cortisol, promoting wakefulness and mental clarity. Artificial light – especially blue light from screens – can disrupt this balance by delaying melatonin production, leading to issues such as sleep disturbances.”

Yep, we’ve all been there – staring into blue light from screens at night much later than we intended. Here’s why it’s a problem: unnatural amounts of blue light trick your body into thinking it’s still daytime.

This domino effect on your sleep also disrupts crucial functions like your body’s ability to rest and repair during sleep. 

But here’s the good news: nature already has a built-in remedy. It’s called natural light exposure – and its benefits are incredible for your mind and body. 

The Many Benefits of Natural Light Exposure

Prioritizing natural sunlight and minimizing synthetic light exposure helps your body:

• Regulate sleep and maintain an internal clock
• Balance hormones that support mood + bodily function
• Boost digestion and improve gut health
• Strengthen immune function and overall wellness 
• Support mental and physical performance^2,3
• Increase vitamin D synthesis 

By supporting vital functions like digestion, immune health, and mental performance, sunlight might be the secret to overall wellness + vitality. But one of the most notable benefits of sunlight is its ability to boost vitamin D production. Vitamin D is essential for a wide range of bodily functions. 

We know this because every single cell in your body has a Vitamin D receptor.⁴ (How’s that for proof?) 

“Vitamin D is an important vitamin naturally produced in our skin when exposed to ultraviolet B (UVB) from sunlight. This natural sunlight exposure is necessary for the absorption of adequate Vitamin D levels.”

While vitamin D supplements can be a helpful alternative, there’s really no comparison to the natural vitamin D our bodies create from sun exposure. 

When we don’t get enough natural light, our bodies suffer. This is a concept medicine has tapped into long ago, yet we’ve lost touch with it in our daily lives.

The Use of Sunlight + Light Therapy in Medicine

Throughout history, sunlight exposure has been a foundational aspect of medical care. Long before modern-day therapies, hospitals had entire sun wings dedicated to patients, exposing them to the therapeutic benefits of natural light.

Research shows sunlight can help heal wounds, treat disease, and promote recovery. For instance, in the early 20th century, sunlight was used to treat wounds, tuberculosis, and other diseases. This practice ultimately inspired the development of light therapy in medicine.⁵

Even today, the healing power of light continues to be leveraged in hospitals and healthcare settings. Many integrative and functional (perhaps even some traditional doctors) are starting to “prescribe” natural sunlight exposure as part of their patients' healing protocols. 

More recent studies also suggest that patients who spend time in natural light or near windows have shorter hospital stays, less pain, and use less pain medication.^6,7Even babies in NICU heal better when provided with “cycled lighting” that mimics circadian rhythms!⁸ 

Spending too much time indoors and not getting enough natural light can increase stress on your body, affecting everything from your nervous system to your gut health. Yet the simple act of prioritizing daily sunlight exposure helps counteract these effects. It works to significantly soothe your stress response, support digestion, and balance mood-regulating hormones.

But how does light manage to influence so many areas of health? It all comes back to one of your body’s most essential systems: your circadian rhythm.

Your Circadian Rhythm: The Body’s Internal Clock

Your body runs on an internal rhythm designed to rise and rest with the sun. This is your circadian rhythm, also called your body’s “internal clock.” Circadian Rhythms are guided by the light exposure you experience throughout the day – synthetic or natural.

To give you a tangible idea of how this can affect your daily life, we asked Andy to paint a picture of someone with an aligned circadian rhythm and someone with a disrupted circadian rhythm.

“When your internal body clock is synchronised with the 24-hour day/night cycle, you would experience consistent energy levels, restful sleep, stable mood, and enhanced cognitive function. In short, you should be feeling quite good.

If you're out of balance, it would be the opposite; symptoms may include things like fatigue, irritability, concentration issues, disrupted sleep patterns, and a feeling of overall increased stress.”

Let’s take a closer look at what happens when your circadian rhythm falls out of sync – because for most of us, that’s the reality. Circadian issues are most prevalent for those who spend long days under synthetic lights, use blue light devices late into the night, or work night shifts. 

When your internal clock is disrupted, it can throw off nearly every system in the body. Symptoms might include: 

• Fatigue 
• Poor sleep or sleep disorders 
• Sluggish metabolism +  weight gain⁹ 
• Hormonal imbalances
• Increased inflammation
• Blood sugar instability + metabolic syndrome³ 
• Impaired detox
• Anxiety + depression, mood swings
• Impaired gut health
• Concerns for heart health³

And while this list may seem intense, it’s not a myth. Doctors back this up with the prime example of daylight savings. Many doctors agree that around the time of daylight savings each year, there’s a big uptick in heart issues and strokes.10 When we asked Andy about daylight savings, he readily agreed. 

“Even though it’s only a one-hour difference, the transition into daylight saving time disrupts our natural circadian rhythms, so there is a link with sleep disturbances and potential increases in serious health issues as a result.

These issues really work to underscore the importance of consistent light exposure and the adverse issues we can experience when those natural rhythms are disrupted.” 

But there’s more to a healthy circadian rhythm than just stepping outside a few times throughout the day. Let’s dig into one of the best (+ easiest!) ways to reset your circadian rhythm.

Morning Sun Exposure for Circadian Rhythm

Morning sunlight (aka, natural light exposure) is key to regulating + supporting your body’s circadian rhythm. Here’s how it works. 

You have special light-sensitive cells in your eyes (intrinsically photosensitive retinal ganglion cells, or ipRGCs). These cells are designed to detect changes in light, such as sunrise and sunset.³ Once light is detected, they send signals to your brain's master clock, the SCN (suprachiasmatic nucleus), which helps set your circadian rhythm.

But here’s the thing – these cells don’t differentiate between synthetic or natural light. So, regardless of the type of light exposure, they will tell your body what time it is – and how to function accordingly. 

With just 10–20 minutes of early morning sunlight, you can help regulate your body’s circadian rhythm and boost your mood. It might seem too simple, but living in tune with the sun is rooted in ancestral wisdom. Just a few minutes of sunlight can trigger your body’s healing cascade, starting with your circadian rhythm.  

When we asked Andy about morning sunlight specifically, here’s what he said: 

“Exposure to morning sunlight is especially important within the first hour of waking to really help boost serotonin – a natural hormone involved in mood regulation, stimulate vitamin D production, and reset your circadian rhythm, which will assist with promoting sleep quality.

While exposure later in the day still offers benefits, early morning light is particularly effective in aligning your internal clock.”

But with biohacking becoming more popular, this poses an interesting question. Could you, in theory, replace morning light with red light therapy since it mimics some of the sunlight’s red wavelengths?

We loved Andy’s honest answer:

“Whilst red light therapy has many benefits, including for skin health, it does not replace the benefits of natural sunlight – and we'd always recommend you balance both to ensure you are getting all the benefits your body needs to perform at its most optimal level.”

Why Limiting Blue (Synthetic) Light is Just as Important

While synthetic lights can disrupt your circadian rhythm and pose health concerns, it’s essential to approach the subject with a well-rounded perspective. So here’s the truth of the matter as Andy explains it: 

“Blue light isn't inherently bad – and it comes from natural sources, like the sun! Our bodies need an amount of blue light during the day for alertness and mood regulation. However, with our reliance on devices in modern everyday life, we tend to get excessive exposure to artificial blue light at times when our bodies don't need to be alert.” 

This disruption to your natural sleep cycle is a far cry from the rhythms our bodies were designed for. Today, artificial light has unbalanced proportions of blue light, keeping us alert – even when we should be winding down. 

By embracing ancestral wisdom and being mindful of our light exposure, we can restore balance and better align with our body’s natural rhythms.

A few ways to limit your blue light exposure in modern life include: 

• Getting flicker-free and blue-light-free bulbs for your home
• Using circadian-friendly light settings on your devices
• Investing in a pair of blue light-blocking glasses (make sure they’re third-party tested)
• Using healing red light therapy to counteract the excess of blue light
• Changing your phone settings to red-light-only at night

*Tip: Check out this Blue Light Guide to learn more about minimizing your blue light exposure. 

Limiting blue light helps your body wind down naturally – so you feel tired when you’re meant to, not wired when you shouldn't be. It’s a small shift with a big impact on sleep, mood, and overall resilience. 

The Microbiome + Light Exposure – A Surprising Connection

While your gut doesn't directly sense light, it’s deeply influenced by environmental cues. Light exposure plays a key role in regulating your circadian rhythms, which affect the composition and function of your gut microbiome.

Light does more than tell your brain when to wake and sleep – it also signals your gut microbes when to perform vital functions like:

• Activating digestion
• Supporting immune function
• Regulating metabolic activity

Research has shown that many gut bacteria follow circadian cycles, becoming more active at certain times of day based on your light exposure and sleep-wake patterns. When these rhythms are disrupted (from poor sleep habits or other circadian disturbances), it can affect gut flora and digestion.^11,12

Interestingly, melatonin, a critical hormone in your circadian rhythm, also plays a significant role in gut health. Not only does melatonin depend on light exposure to be produced, but it also helps regulate the gut’s intestinal barrier and has anti-inflammatory effects. So, it’s safe to say a disrupted circadian rhythm (and melatonin imbalance) can directly impact gut health.¹³

When circadian rhythms are out of sync, you might experience gut issues like:

• Impaired digestion + weakened immunity
• Increased inflammation
• Slower metabolism or insulin resistance
• Higher risk of certain cancers¹²

Fortunately, research also shows that light exposure can positively shift the diversity and activity of gut bacteria, especially with proper timing and spectrum of light. And this, of course, brings us back to the importance of natural light exposure as medicine for your entire body. 

Light as Medicine: How Modern Therapies Are Tapping Into Ancient Wisdom

Throughout history, cultures have honored the sun for its life-giving and healing qualities. Today, science is finally catching up, proving that specific wavelengths of light have tangible healing properties. 

Light therapy is widely used to:

• Stimulate healing and muscle recovery
• Reduce inflammation
• Improve mood
• Support chronic pain relief

Let’s look at some modern-day applications that allow us access to this ancient healing modality.

Biohacking + Synthetic Light Therapy 

Biohacking uses science-backed tools to support your body’s natural functions. Synthetic light therapy is a popular part of biohacking, specifically red light. Used in alignment with daily sun exposure, synthetic light therapy can be incredibly beneficial for longevity. 

And while these innovations are amazing, it’s important to remember that they should never replace foundational habits like sunlight, sleep, and movement. Here’s what Andy (a tried and true biohacker) even said about maintaining balance in your approach: 

“Biohacking devices can offer targeted benefits, but they should always work to complement, not replace, natural sunlight exposure. Fortunately, it's usually easy to get enough for what our bodies need. 

My advice would be to prioritise outdoor activities during daylight hours to receive the full spectrum of light necessary for optimal health.”

To give you an even better understanding of how to use light therapy, let’s briefly touch on a few of the most popular forms of light therapy. 

• Red Light Therapy – uses red and near-infrared wavelengths to stimulate energy production inside your cells. Red light is great for kickstarting your body’s intelligent repair process at a cellular level. It’s best known for benefits like:^14,15 

  • Improving healing
  • Reducing inflammation
  • Skin vitality/graceful aging 
  • Combatting oxidative stress
  • Addressing skin concerns like acne or scarring
  • Boosting muscle recovery
  • Supporting mitochondrial health 
  • Counteracting the damaging effects of excessive blue light
    

*Tip: Free biohack: go outside at sunrise and sunset. There are naturally high levels of red light at these times, and no risk for sun damage. ;)

• Blue Light Therapy – Many estheticians blend blue and red light in their treatments – blue for killing bacteria, and red for its soothing, regenerative support. Together, this pairing can help:^16,17 

  • Target acne-specific bacteria 
  • Balance oil production
  • Heal sun damage
  • Treat non-melanoma skin cancers

Although blue light has been shown to decrease acne-causing bacteria, we know that acne is never just about bacteria. That’s why red light may be a better choice for supporting clear, healthy skin. Because as Andy cautions, blue light isn’t without drawbacks: 

“Whilst studies have shown blue light's effectiveness in treating acne, we have to be mindful that blue light also dries out our skin, which is not good for aging.

Further to this, blue light used at the wrong time of day may disrupt your body clock and negatively impact your sleep. It's a double-edged sword.

Interestingly, red light therapy has been shown in some studies to be effective at treating acne, and this comes with the added benefits of not disrupting your sleep and not drying out your skin.”

→ Key takeaway: Pairing blue and red can accelerate results, but red light alone offers the gentlest path to clear, resilient skin.

• Green Light Therapy – This is a newer form of light therapy being explored in recent years. According to research, it has the potential to:^18,19

  • Reduce migraine frequency and intensity 
  • Support relaxation 
  • Decrease pain intensity in conditions like fibromyalgia 

Many suggest that it has skin-related effects similar to red light, but here’s what Andy pointed out (and we agree):

“Green light therapy is emerging as an exploratory treatment option for certain conditions, with some studies suggesting it may have similar benefits to red light therapy for skin health. 

However, red light therapy is more established, with a large body of evidence to support its use. It’s certainly an area I have seen improve the general well-being of many people.”

Through a holistic lens, (synthetic) light therapy is a complement to ancestral practices, not a shortcut. Prioritize spending time outdoors, letting the sun naturally guide your rhythms. Light therapy tools can fill in the gaps when needed, but they should always work in harmony with the sun’s natural healing power. 

Your Light Diet: Mindful Light Exposure for Modern Life 

Many call your personal level of light exposure your “light diet.” And while it’s a fun way to talk about light, it highlights the essential nature of proper light exposure for health. Because just like food, your body needs the right amount and type of light exposure to function optimally.

Here are our best tips to build a healthy light diet:

1. Wake up with the sun if you can. This helps you naturally stay attuned to the sun’s patterns. Ever heard the saying “Early to rise, early to bed?” There’s wisdom in that. ;)

2. Sit in natural sunlight within 30 minutes of waking. We asked Andy why it’s so important to do it first thing in the morning – here’s what he said: 

“Exposure to natural light soon after waking (the sooner, the better!) helps reset your circadian rhythm, which will do wonders for both sleep quality and general mood.”

*Tip: Try grounding too, if you can – this helps reduce inflammation and sync your body with the earth’s natural healing electrons.

3. Supplement with red light therapy. Especially on cloudy days or during the winter, when you can’t get outside as much, red light therapy is a great option. It can help stimulate similar healing and anti-inflammatory processes and can be used to support mood, skin health, and overall well-being. 

4. Eat meals outdoors when possible. The more time outside, the better – not only will the sunlight do you good, but nature has powerful healing + calming capabilities.

5. Reduce blue light in the evening + use blue blocker glasses 2-3 hours before bed. Reducing the number of lights you use and/or investing in full-spectrum light bulbs (or red light bulbs) can help guide your body towards the right nighttime cues.

6. Limit technology/blue light devices in general. If you can’t totally limit blue light devices, use blue-blocking glasses to reduce the exposure. You can also utilize circadian settings or red-only settings on your devices. 

7. Align your movement, meals, and rest with natural light cycles. Doing this will support greater energy and balance within your body. Circadian fasting is a great way to help optimize your body, eating only when the sun is up.

Lastly, it’s important to consider mindful practices and non-toxic products to protect yourself from sun damage. Let’s take a look at the best practices, according to yours truly. 

Responsible Sun Exposure

We definitely don’t encourage reckless time in the direct sun – a healthy light diet is all about balance. So even though the sun is a powerful healing tool, it still comes with potential risks if you aren’t partaking mindfully. 

Against the traditional narrative, we don’t believe in sunscreen every day. We support daily, mindful sun exposure. We rely on simple, straightforward practices to avoid overexposure. Here are our best tips + tricks: 

1. Use shade, light protective layers, and hats. It may seem like an outdated suggestion, but it’s tried and true for a reason. ;) Take advantage of easy, simple solutions during the hottest + most intense hours of sunlight. 

2. Try internal sun protection. This is a bit of an unconventional take, but internal sun protection can work wonders. Supporting your body from the inside out builds more resilient skin that withstands the elements more readily. Prioritize things like: 

• • Hydration
  • Healthy fats 
  • No seed oils
  • Astaxanthin, or other supplements with sun-protective properties

3. Opt for truly non-toxic sunscreen when needed. When necessary, reach for a safe, non-toxic sunscreen. You want to avoid ingredients like industrial seed oils, fragrance blends, synthetic preservatives, or endocrine-disrupting chemicals.

Instead, look for a sunscreen that supports your body with: 

• • Sun-stable bases that won’t oxidize under heat
  • Nourishing ingredients that support the skin barrier
  • Non-nano zinc oxide for broad-spectrum coverage

Our Sun Cream line was meticulously crafted to offer a mindful, truly non-toxic solution for safe, effective sun protection. Designed with your skin and the planet in mind, this tallow sunscreen is unlike any mineral sunscreen you’ve tried before – trust us. ;) 

SHOP: Sun Care Line

Following these mindful practices can protect and nourish your skin while harnessing the sun's incredible healing power. Remember, balance is key: it’s not about avoiding the sun but embracing it with intention and respect for your body’s natural rhythms.

Light Exposure: Nature’s Most Ancient Medicine for Well-being

Your body was made for light, not the harsh glare of fluorescents. Your body needs full-spectrum, nourishing light exposure – straight from nature.

Even small shifts in your daily light exposure can spark profound changes: deeper sleep, healthier skin, calmer moods, and more balanced hormones.

When you realign with natural rhythms through light exposure, you’re not just optimizing your lifestyle but activating your body’s innate ability to heal. 

This is what ancestral wellness looks like in a modern world. 

Start simple.
Step outside.
Let the healing power of natural light guide your body back to balance.

XO

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Sources: 

1. National Library of Medicine | Indoor Air Quality in Buildings: A Comprehensive Review on the Factors Influencing Air Pollution in Residential and Commercial Structure
2. Stanford Lifestyle Medicine | More Sunlight Exposure May Improve Sleep
3. Sage Journals | Health Effects of Disrupted Circadian Rhythms by Artificial Light at Night
4. National Library of Medicine | The Effects of Vitamin D on Skeletal Muscle Function and Cellular Signaling
5. Cambridge University Press | Medical History: Sunlight Therapy and Solar Architecture
6. National Library of Medicine | The Effects of Natural Daylight on Length of Hospital Stay 
7. National Library of Medicine | The Effect of Sunlight on Postoperative Analgesic Medication Use: A Prospective Study of Patients Undergoing Spinal Surgery
8. International Journal of Paediatrics and Geriatrics | Effectiveness of Cycled Lighting in Neonatal Intensive Care Unit on Weight and Cardiorespiratory Function in Preterm Infants
9. Wiley Online Library | Chronobesity: Role of the Circadian System in the Obesity Epidemic
10. People | The Daylight Saving Time Health Effects You Might Not Be Expecting, According to a Cardiology Specialist (Exclusive) 
11. Science Direct | Interactions Between Gut Microbiota, Host Circadian Rhythms, and Metabolic Diseases
12. National Library of Medicine | Circadian Rhythms and the Gut Microbiota: From the Metabolic Syndrome to Cancer
13. National Library of Medicine | Gut Microbiota Regulates Host Melatonin Production Through Epithelial Cell MyD88
14. National Library of Medicine | Mechanisms and Applications of the Anti-inflammatory Effects of Photobiomodulation
15. National Library of Medicine | Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment in Patient Satisfaction, Reduction of Fine Lines, Wrinkles, Skin Roughness, and Intradermal Collagen Density Increase
16. LED Skin Solutions | Blue Light Therapy for Skin: Uses, Benefits, Side Effects
17. Cleveland Clinic | Blue Light Therapy for the Skin: What Can It Do? 
18. National Library of Medicine | Evaluation of Green Light Exposure on Headache Frequency and Quality of Life in Migraine Patients: A Preliminary One-Way Cross-Over Clinical Trial
19. National Library of Medicine | Green Light Exposure Improves Pain and Quality of Life in Fibromyalgia Patients: A Preliminary One-Way Crossover Clinical Trial

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