Morning or Evening Sun? The Optimal Time to Absorb Natural Red Light
Introduction
Red and near-infrared (NIR) light offer many health benefits: cellular repair, improved circulation, pain relief, reduced inflammation, and lower oxidative stress. While most people know sunlight is vital for vitamin D, fewer realise it is also the most powerful natural source of red and NIR light.
Because sunlight changes throughout the day, timing matters. Certain hours provide higher amounts of therapeutic red and NIR wavelengths with less harmful UV. So—when is the best time to get them naturally from the sun?
What Is Red Light and Why It Matters
Red light therapy (also called photobiomodulation) uses low wavelengths of red and NIR light to penetrate the skin and energize mitochondria—the cell’s powerhouses. This boosts ATP production, speeds up healing, and supports tissue repair.
Other key effects include:
- Better circulation: by increasing nitric oxide, which widens blood vessels.
- Skin health: stimulates collagen and elastin for smoother, firmer skin.
- Reduced pain & inflammation: helps regulate oxidative stress.
- Hormonal & mood balance: influences melatonin, serotonin, dopamine, and circadian rhythm.
Natural Sources of Red & Near-Infrared Light
- Sunlight – the richest source. During sunrise and sunset, red and NIR light dominate while UV and blue light are reduced.
- Firelight – candles, campfires, and oil lamps emit small amounts of red/NIR light, though weaker than the sun.
- Warm objects – heated rocks, sand, or coals emit mostly far-infrared with some NIR.
Best Time to Get Red Light from the Sun
The early morning (just after sunrise) and late afternoon (just before sunset) are optimal. At these times:
- The sun is low, filtering out harsh UV.
- Red and NIR wavelengths dominate.
- The light is gentler on skin and eyes, allowing safe exposure.
These periods not only support wellness but are also naturally pleasant—sunrises and sunsets are visually calming.
Why Midday Sun Isn’t Ideal
Around noon, sunlight is strongest in UV and blue light while red/NIR is relatively weaker. Risks include:
- Sunburn and skin damage
- Premature aging
- Eye strain
- Lower therapeutic red/NIR levels
How Long to Stay in the Sun
About 10–20 minutes during sunrise or sunset is sufficient. Adjust for skin type:
- Lighter skin: less time needed
- Darker skin: slightly more time may be required
Avoid sunscreen during short exposures, as it blocks red and NIR wavelengths. Also note: cloudy skies reduce benefits.
Red Light Therapy at Home: A Reliable Alternative
Since weather, pollution, and daily schedules limit sun exposure, at-home red light devices provide a practical option. Quality devices mimic the sun’s therapeutic wavelengths safely and consistently.
What to look for in a device:
- Correct wavelengths: Red (610–670 nm), NIR (810–1064 nm)
- FDA approval: ensures safety and efficacy
- LED-based light source: efficient and effective
- Adequate power output: must penetrate tissue deeply
- Ease of use: portable, adjustable, and convenient
Conclusion
To benefit naturally from red and NIR light, spend short sessions outside at sunrise or sunset—when UV is low and therapeutic wavelengths peak. If timing or weather make this difficult, red light therapy devices provide a safe, effective alternative for daily use.
FAQs
When does the sun give the most red/NIR light?
At sunrise and sunset.
Why not midday?
UV is highest, and red/NIR is less dominant, increasing risks without added benefit.
How long should I stay outside?
10–20 minutes in the early morning or late afternoon, depending on skin type.
Can fire produce red light?
Yes, flames emit visible red and some NIR, though much weaker than sunlight.
Is at-home red light therapy effective?
Yes—if the device uses correct wavelengths, has sufficient power, and is FDA-approved.