Light, Rhythm, and the Nervous System
- yelenayegoryan
- Jan 11
- 4 min read
Light exposure is a powerful and free tool available to all of us.
Yet modern lighting has largely reversed our natural light–dark cycles, which helps explain why so many people today experience dysregulated nervous systems, disrupted sleep, and chronic fatigue.
I’ve been intentionally using light as a regulation tool for about a year now. I first learned about it through Andrew Huberman’s podcast and began experimenting on myself. What started as curiosity quickly became a life-changing practice and an essential part of my daily routine.
As a professional violinist — and a recovering perfectionist — I’ve spent years pushing my body and nervous system to their limits. My profession requires long hours of focused practice, and performing on stage can be highly demanding. I often have to learn challenging repertoire in a very short time and deliver under pressure. Over the years, despite many supportive habits, my nervous system was clearly asking for help. I would often experience deep fatigue by the end of each concert season.
This simple practice — alongside other regulation tools — has had a profound effect on my anxiety levels and my ability to recover. Light exposure supports nervous system regulation and plays a role in mitochondrial function (the energy centers of our cells), as well as hormonal timing. So let’s dive in.
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Morning Light
Morning light exposure within the first hour of waking is one of the most effective ways to support circadian rhythm and nervous system stability.
Light is detected by specialized cells in the retina called intrinsically photosensitive retinal ganglion cells, which send signals directly to the brain’s master clock — the suprachiasmatic nucleus. This pathway bypasses conscious vision entirely. You don’t need to look at the sun; you simply need light to reach your eyes. This is why the practice remains effective even on cloudy or rainy days.
Morning light also supports a healthy rise in cortisol — a hormone often misunderstood and associated only with stress. Cortisol is a hormone — and it also acts as a neuromodulator in the brain — which is why its timing matters so much. In reality, this morning cortisol increase is essential. It promotes alertness and energy early in the day and helps cortisol levels naturally decline later, preparing the body for rest and sleep in the evening.
If you live in the Northern Hemisphere and daylight is limited in winter, a 10,000-lux light therapy lamp can be helpful. I personally use one during winter months in Paris. While it doesn’t fully replace natural sunlight, it can support circadian timing and may help reduce the impact of Seasonal Affective Disorder (SAD).
Afternoon Light
By midday and early afternoon, sunlight becomes more balanced across the spectrum. There is still enough brightness to support mood and energy, but without the strong alerting signal of early morning light.
A short walk outside during this time can feel very stabilizing — helping maintain energy without overstimulation and supporting a smoother transition into the evening.
Evening Light
As the sun sets, the light spectrum shifts noticeably. Blue wavelengths decrease, while red and orange tones become more prominent — wavelengths that are generally perceived as calming and grounding.
This is why watching a sunset or simply spending time outdoors in the early evening often feels soothing. It’s not just psychological — it’s biological.
In the evening, it’s helpful to do the opposite of the morning routine and reduce exposure to bright and blue-rich light. I use dim lighting, red-tinted bulbs, and blue-blocking glasses. Screens emit significant blue light, which can suppress melatonin production and interfere with sleep quality. When possible, avoiding screens for at least an hour before bed can make a noticeable difference.
I’ve also adjusted my phone settings to reduce blue light and shift the display toward warmer tones in the evening. (I’ve included a PDF explaining how I set this up.)
Final Thoughts
The simple practice of seeking light in the morning and reducing bright light at night can have meaningful effects on energy, mood, sleep, and overall regulation. It’s a practice deeply aligned with how humans lived for most of our evolutionary history.
I strongly believe that how you start and end your day shapes not only the quality of your sleep, but the quality of your health and your life.
Tools That Support My Light Routine
Over time, I’ve found a few simple tools that help support my light habits — especially in the evening or during darker winter months. These aren’t required, but they can be helpful additions if you’re curious.
I use these in the evening to reduce exposure to blue light and create a calmer environment as the day winds down.
I’ll often wear these in the evening when screens are unavoidable. They help reduce blue light exposure without needing to eliminate technology entirely.
• Light therapy lamp (10,000 lux)
During winter months, especially when mornings are very dark, I use a light therapy lamp to support circadian timing when outdoor light isn’t easily accessible.
Everyone’s nervous system is different, so it’s always best to experiment gently and see what feels supportive for you.
If you’re curious about how light, sound, and daily habits work together to support nervous system regulation, I offer individualized coaching for people looking to build sustainable, science-informed routines.
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