Part 4: Winter Light - Your Guide to Enhanced Mood, Energy, and Restful Sleep

Part 4: Winter Light - Your Guide to Enhanced Mood, Energy, and Restful Sleep

Hello, VivaRays community! As we continue our journey through mastering the winter season, we arrive at Blog 4, where we will share 4 important action steps to help you harness the transformative power of light.

My goal is to inspire you to do some new, simple things that you might not be doing right now. And, equally important, I want to help you identify and let go of some habits you might not realize are making your winter days harder. It's all about making small changes for a big impact on your well-being. Remember that the effects of light are non-linear. 

‘’Just a little bit of the right kind of light at the right time can have a wonderful cascading effect on your day. Conversely, even a small amount of light at the wrong time can disrupt your whole rhythm.’’

Uncovering the Benefits of Winter Sunlight

During the winter, sunlight becomes weaker and often hides behind clouds. We miss the energizing brightness and the comforting warmth we're used to. Nevertheless, the winter sun still offers countless benefits, which are essential for our well-being.

Sunrise Benefits: Even though the sun doesn't climb high enough in the sky during winter to provide UVB light for Vitamin D production, the sunrise brings a unique blend of colors. This 'barcode' of light is important for telling our brain that it is daytime, gently waking up our organs, and helping us to feel more alert and energized. It's like warming up your car before driving; it prepares your body for the day. The first rays of sunlight start a timer in our cells, telling us when to wake up and when to sleep, leading to restorative, restful nights.

Morning UVA Light:  Many people think that there is no UVA light during the winter. This is not true. UVA still shows up during the winter season and brings with it countless benefits

First off, it plays a big role in converting the amino acid Tyrosine in our eyes into dopamine. Dopamine is like our inner cheerleader – it boosts our motivation, helps us pay attention and focus, and keeps us on our toes for creative thinking and problem-solving. It's the secret sauce to staying driven and passionate about what we want in life.

But there's more to UVA light than just dopamine. It also transforms another amino acid, tryptophan, into serotonin – our body's natural mood lifter. Serotonin is like a warm hug to our brain; it makes us feel content and happy, giving us that sense of inner peace.

During the wintertime, when we don’t allow Mother Nature to build our dopamine and serotonin, we become vulnerable to destructive and unsustainable sources of fake dopamine boosts like sugary treats, endless phone scrolling, or the addictive blue light from our tech devices.

When our dopamine is hijacked by artificial sources and we lack serotonin, we start living a physical existence. This means that our body becomes in control of us and we spend our days chasing short-term pleasures instead of focusing on the meaningful work our soul is meant to do on this planet

There has been a time in my life when I lived to satisfy my senses and seek short-term physical pleasure.  I was addicted to my phone, drugs, and pornography. It is not an easy place to be.

As my inner light kept unfolding, It became clear that pleasure and happiness are two different things. Pleasure is short-lived, lasting only about a few minutes after you finish that slice of chocolate cake or get that dopamine hit from the blue light emitted from your screen.

Happiness lasts longer, from weeks to years.

Pleasure can be achieved with different substances, such as sugar, heroin, alcohol, and tobacco.

Happiness can’t. It is achieved through a balanced rhythmic lifestyle. It requires a transformation of your daily habits. It reflects who you are, how you think, and what you do. 

There are no shortcuts to happiness.

‘’Pleasure is fleeting, coming from quick fixes like sugar or screen time. Happiness, however, is long-lasting, built through a balanced lifestyle and deep personal growth. There are no quick paths to true happiness.’’

Now back to UVA benefits.  It's essential for manufacturing melatonin – yes, the very hormone that helps us sleep soundly at night. And let's not forget about POMC, a protein that's a building block for several hormones and chemicals, like the natural feel-good endorphins and the MCH which help us tan, increase our libido, and decrease our hunger level

Ever noticed how after a day outside, you're not that hungry? That's thanks to UVA light. It naturally keeps our appetite in check, helping us feel satisfied without the need to constantly snack. 

Can you see the pattern emerging? 

Think about common winter experiences: increased food cravings, lower libido, and a depressed mood. 

The root cause? 

Spending too much time indoors under artificial light. This lifestyle robs us of the essential UVA light needed to produce the hormones and brain chemicals that are key to a vibrant and fulfilling life.

So, even when the winter sun feels weak and distant, remember that it's quietly working its magic, keeping our bodies and minds in a harmonious rhythm. 

Benefits Throughout the Day: All day long, the winter sun emits red and infrared light, which are anti-inflammatory and boost mitochondrial function. This light energy helps create structured water in our bodies, as described by Dr. Gerald Pollack. This structured water is more alkaline, dense, and vital for blood flow, energy production, and healing.

So, despite its apparent weakness, winter sunlight blosters health. It's not just about the visible light; it's about the whole spectrum, including infrared and UVA, and their profound impact on our health and mood. 

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Decoding Nature's Signal: Preparing for Winter with UV Light Changes

As fall approaches and UV light intensity decreases, our bodies start gearing up for winter. This change is detected by photoreceptors in our skin and eyes, signaling us to adapt to colder temperatures and reduced sunlight.

Think about how nature handles this transition. 

Take the wolf, for example. How does it instinctively adjust its physiology, starting to grow thick fur and altering its metabolism, shifting from utilizing glucose as an energy source to burning fat for warmth?

The answer lies in its consistent exposure to UV light. The wolf's photoreceptors register the diminishing UV light in the fall, preparing it for the winter ahead. 

If you take the same wolf and put him under artificial light all year long, I guarantee you, that the wolf will suffer during the winter and even die.

It’s amazing how nature has got our back and it is offering us the exact information that we need to harmoniously adapt to environmental changes from season to season.

But are we truly tuning into nature’s language of light? Our modern lifestyle, with its reliance on artificial light, is indeed contaminating this essential communication.

Consider your daily routine. The first thing in the morning, do you reach for your phone or drink coffee indoors under artificial light? 

These habits expose us to an unbalanced blend of light, high in blue and lacking the red and infrared that accompany natural sunrise. This imbalance can cause eye strain, and headaches, and disrupt our internal sense of time, affecting our energy levels, mood, and alertness.

 By contrast, natural sunlight offers a balanced spectrum of colors, vital for our well-being. 

So, it's worth asking: are we aligning ourselves with nature's light or staying glued to screens that emit light far removed from what we've evolved under for millions of years?

Understanding and adapting to these natural cues is crucial for our health and well-being, especially as we move through the seasons. 


Before we delve into actionable steps, let's talk about mindset. 

The main obstacle in embracing change often lies in our perception. We tend to view change as more painful than maintaining the status quo, leading us to resist it.

However, this perspective often stems from incorrect associations that limit our growth. 

I would like you to stop everything that you are doing,  take 10 minutes, and reflect deeply on the following. 

I’d like you to think about the consequences of not taking action today. If you don't make those changes to help your body thrive and adapt during the winter, what will it cost you?

Consider the potential negative impacts: increased resistance, over eating, weight gain,  lower energy levels, and a persistent low mood. How might these factors affect your daily work and your relationships with others?

Understanding the real cost of not taking action is a powerful motivator. 

‘’When you recognize that the pain of not changing is greater than the pain of changing, you'll find it much easier to embrace and implement new actions.’’

So, are you ready to break free from old patterns and take this leap towards a healthier, more vibrant winter experience?  

4 easy steps to harness the power of light and realign with Nature's Rhythms

Step 1: Utilize the Circadian App

Start by downloading the Circadian app from This app is one of my favorite tools to help anyone who is just starting on this journey. It will identify your location and inform you about the local time of the sunrise, UVA rise, and other important information. Based on your geographical location, the app will suggest the best times for you to wake up, watch the sunrise, have your meals, limit exposure to artificial light, and go to sleep.


Step 2: Embrace the Sunrise and UVA light

Make it a habit to step outside at sunrise for at least 10 minutes each day. 

Wondering what to do on a very cloudy day? Don't worry, the sun is still doing its work behind those clouds. On such days, just extend your outdoor time to gain the same benefits. 

Be outside for  25 minutes or more if it's cloudy, and 45 minutes or more if it's overcast.

 I'm a big fan of habit stacking. For example, I love exercising in the morning and also being in nature. So, a great way to stack these is by planning my morning exercise outdoors. This way, I get the benefits of exercise, sunlight, and nature all at once. Or, if you're someone who enjoys a morning cup of tea, why not take it outside? Enjoy your warm drink while soaking in the natural light. If you're concerned about the cold, don't worry – upcoming blogs in this series will introduce techniques to elevate your resilience and adaptability to colder conditions.

Step 3: Embrace Full Spectrum Light – Ditch the Sunglasses and Open Your Windows

Dr. Jamie Zeitzer, from the Department of Psychiatry and Behavioral Sciences, revealed based on his  research: 

‘’It takes 50 times longer to reset your circadian rhythm when you're behind windows compared to being outdoors.’’ - Dr. Jamie Zeitzer

That’s a significant amount of time that you need to spend behind a window to get a similar effect of feeling awake and energized from daylight.

When you're indoors, opening your windows is a game-changer. It allows the full spectrum of light frequencies to reach you, undistorted. This not only aids in resetting your circadian rhythm during the day but also delivers the nourishing frequencies your body needs to function optimally. 

Sunglasses – A Barrier to Well-being: Sunglasses with their dark tint filter out many beneficial frequencies of sunlight, including 100% UV light. This severs your connection with the vital information your body requires to adapt to the changing seasons. By removing your sunglasses, you allow your eyes to receive the full spectrum of light, essential for maintaining your circadian rhythm and overall well-being.

Step 4: Upgrade Your Prescription Lenses – See Nature as It Is

For those who wear prescription glasses or contact lenses, consider this: standard lenses block 100% of UV light, crucial for your health. To truly align with nature’s rhythm and embrace the transformative power of light, we recommend occasionally removing them while outdoors. This allows your eyes to absorb unfiltered natural light, crucial for syncing with the natural world.

We've innovatively crafted our prescription 4 1 UV Transmitting Lenses, specifically designed to let in 50 to 60% more UV light. This increases the natural benefits you receive from sunlight exposure, aligning perfectly with our mission of harmonizing your life with nature's light. The 4 in 1 technology is an investment in syncing with the natural rhythm of life. By maximizing the benefits of good light when outdoors and minimizing the harmful effects of bad light from artificial sources, these lenses empower you to thrive vibrantly in all aspects of your life.

 "Step into a Vibrant Winter with Our Master Class"

As we anticipate the valuable insights of Blog 4, don't forget to secure your spot in our transformative master class, "Transform Your Winter Blues and Fatigue Into Vibrant Energy." 
This is your chance to truly revolutionize your winter experience. 
Grab your 50% discount now and step into a winter filled with energy, joy, and vitality!


 Questions and Answers

Q: Should I look directly at the sun during sunrise or sunset?

A: While I have safely practiced sungazing for a long time, it's important to note that for the benefits we've discussed, you don't need to look straight into the sun. It's better to look towards the sun but not directly at it. Practice emptying your mind and setting your intention for the day while being present with the first rays of light. For example, you can take a silent, intentional walk, feel gratitude for the new day, and connect with the energy you receive from the light.

Q: What should I do if I wake up before sunrise and need to work?

Waking up before the sun is my favorite thing. I like to wake up at 4:30 am and  I've got some great tips for you. 

  1. Maximize Light Exposure for Alertness: if you have early work that needs you to be alert and focused, you'll want to maximize the light reaching your eyes. Since natural sunlight isn't available at this time, a bright artificial light can be a good alternative. Now, here's where our VivaRays evening glasses come into play. These glasses are engineered to filter out 'junk light' and adjust the color temperature to around 1900K, mimicking the firelight's warmth. This light setting, similar to what our ancestors experienced before sunrise or after sunset, is more in harmony with our natural body rhythms. The brightness from the artificial light, combined with the filtering effect of the evening glasses, will help you feel more awake and energized without disrupting your circadian rhythm.
  2. Utilize Temperature for Energy: To feel alert and energized, consider raising your core body temperature. Engage in intense exercise in low light conditions or take a cold shower to boost your alertness. Stay tuned for an amazing technique I’ll share in our upcoming Force #3 sections. It’s a quick, effective method to wake up your senses and get energized, perfectly aligning with your circadian rhythm.

For a Gentle Start to the Day: If you prefer a gradual beginning (my favorite way), use the early quiet hours for meditation. The stillness and darkness provide a perfect setting for less sensory stimulation and deeper inner connection. For activities like reading, opt for warm, dim lighting that is gentle on your system. Himalayan salt lamps are excellent for this purpose, emitting a soft, soothing light ideal for reading. Remember to continue wearing your VivaRays evening glasses during these activities to ensure your circadian rhythm stays on track.

Q: How do I make time for sunlight exposure if I have a busy schedule?

A: Time is not something we have or we don’t have, it is something that we make. We make time for the things we want more in our lives.

At VivaRays, we believe that time isn't just something you have or don't have. It's something you create for what matters in your life. The key is changing how you think about time. It's about seeing the good that comes from making time for things like enjoying natural light and understanding the downsides and the pain you will cause yourself for not doing it. This change starts with taking action and experiencing the benefits for yourself.

You can make small, easy changes in your daily routine. For example, open your window while having your morning coffee or drive with the windows down to get some sunlight. These little steps can make a big difference in your health.

Remember, changes in your light exposure don't have to be big to be effective. Starting with small steps and being patient with yourself is fine. Just a little bit of improvement every day can lead to a healthier, more energetic life, which is what VivaRays is all about.

Remember, the journey with light aligns with the principle of non-linearity - small, consistent actions can lead to profound and vibrant transformations in well-being. While we advocate for optimal exposure times, we encourage you to start on this journey with patience and self-compassion. Improving just 1% every day can illuminate your path to a life filled with energy, motivation, and the vibrant health that embodies our mission at VivaRays.


By understanding and aligning with winter's unique light, we can transform this season from a period of struggle to one of magic, rest, and rejuvenation. Stay tuned for our next blog, where we will inspire you to embrace the darkness with as much zeal as the light, finding balance, joy, and vitality in the depths of winter.

Join our Winter Master Class for more insights on thriving during winter with natural light. Let's embrace "My Vital Light. My Vibrant Life" together with VivaRays.

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