What happens when your nervous system becomes so overwhelmed that even looking at a screen feels impossible? When you're eyes are so burnt out of their sockets that you cannot function in the things you need to do, like work.
Something so simple as natural light is one of the keys to restoring mental clarity and calming an overactive nervous system, it sure has been so in my case. Here's what I discovered: After years of chronic health challenges that left me unable to tolerate screen brightness and in a constant state of fight-or-flight, natural light therapy became my pathway back to balance. Although I enjoyed the long break from my computer and phone screen, being outside and connecting more with nature, my work did suffer. I couldn't progress the business in the way that I thought I was going to, my life took a turn in a different direction, a necessary one at that.
Since I couldn't even look at screens without feeling overwhelmed, I didn't respond to messages or emails, and my professional life suffered as I wasn't being 'professional'. I just couldn't function, my nervous system was so hypervigilant that any bright artificial light felt like an assault, and I had to listen to my body when it was begging for rest.
What Is Natural Light Therapy and How Does It Work?
Here's what research tells us: Natural light therapy, also known as phototherapy or light therapy, involves strategic exposure to specific wavelengths of natural sunlight to regulate our circadian rhythms and nervous system function. According to studies published in the Journal of Clinical Sleep Medicine, this isn't just about getting vitamin D—it's about resetting our entire neurological system.
The key mechanism works like this: When natural light enters our eyes, it activates specialized cells called intrinsically photosensitive retinal ganglion cells (ipRGCs). Research from the Translational Psychiatry journal shows these cells send direct signals to the suprachiasmatic nucleus in our brain—our master biological clock—which then orchestrates the release of hormones like serotonin, melatonin, and cortisol.
For someone with an overstimulated nervous system like I had, this process becomes crucial. According to studies in Translational Psychiatry, proper light exposure can shift us from sympathetic nervous system dominance (fight-or-flight) into parasympathetic activation (rest-and-digest).
Why My Nervous System Couldn't Handle Artificial Light
During my darkest health period, I experienced what researchers call "photophobia" – an extreme sensitivity to light that made normal daily activities feel impossible. But here's what I learned: This wasn't just about my eyes being sensitive. According to research published in Translational Nuerodegeneration, light sensitivity often indicates nervous system dysfunction.
The science explains why this happens: When we're in chronic fight-or-flight mode, our pupils remain dilated and our visual processing becomes hypervigilant. Studies show that artificial light—particularly the blue-heavy LED screens and fluorescent bulbs—can trigger stress responses in already overwhelmed nervous systems.
My personal experience matched the research perfectly: Computer screens felt like staring into the sun. Fluorescent lights in stores made me dizzy and anxious. Even my phone screen required sunglasses indoors. What I didn't realize then was that my nervous system was stuck in survival mode, interpreting all bright light as a potential threat.
How Natural Light Became My Medicine
The turning point came when I started spending time outside during what researchers call the "golden hours"—the first hour after sunrise and the hour before sunset. According to studies in the journal of Clinical Sleep Medicine, these periods provide the optimal light spectrum for nervous system regulation without the harsh intensity that can overwhelm sensitive individuals.
Here's what happened in my body: The gentle, full-spectrum light of early morning gradually began resetting my circadian rhythms. Research from the Sleep Foundation shows that morning light exposure increases serotonin production while evening light naturally boosts melatonin—creating a natural rhythm that had been completely disrupted during my illness.
The results were gradual but profound: After just one week of 15-minute morning light sessions, I noticed my sleep improving. Within a month, I could tolerate looking at my computer screen for short periods. According to neuroscience research, this makes perfect sense—natural light therapy literally rewires our nervous system's response to stimulation.
What Research Shows About Light Therapy for Nervous System Healing
Studies published in a Systematic Review demonstrate that natural light therapy can reduce cortisol levels by up to 23% and increase GABA production—our brain's primary calming neurotransmitter. For people with overstimulated nervous systems, this biochemical shift is life-changing.
Here's what the research indicates about specific wavelengths:
☀︎ Red and near-infrared light (found in sunrise/sunset) stimulate mitochondrial function and reduce inflammation, according to studies from the PMC database
☀︎ Blue light from morning sun helps reset circadian rhythms and boost alertness without the harshness of artificial blue light, research shows
☀︎ Green light wavelengths (filtered through leaves) have been shown to reduce anxiety and promote nervous system calm, according to studies in specialized research
My experience validated every piece of this research. Sitting under trees during midday, when green light was naturally filtered, became incredibly soothing for my overstimulated system.
How to Practice Natural Light Therapy Safely
According to light therapy experts, the key to success—especially for sensitive nervous systems—is starting slowly and building tolerance gradually. Here's what research recommends:
Morning Light Protocol:
☀︎ Start with 5-10 minutes of early morning sun exposure (first hour after sunrise)
☀︎ Face east without sunglasses to allow light to reach your retinas
☀︎ Gradually increase to 15-30 minutes as tolerance improves
☀︎ Studies show this timing maximizes serotonin production while minimizing overstimulation
Evening Light Practice:
☀︎ Spend 10-15 minutes in evening golden hour light (hour before sunset)
☀︎ Research indicates this exposure helps natural melatonin production
☀︎ Avoid screens 2 hours before bed to maintain the circadian rhythm you're building
Filtered Light Therapy:
☀︎ Sit under trees for natural green light filtering
☀︎ Use sheer curtains to soften bright light during healing phases
☀︎ According to studies in sleep medicine, even indirect natural light provides therapeutic benefits
What Happened When I Combined Light Therapy with Grounding
Here's where my healing accelerated: Research shows that combining natural light exposure with grounding (direct skin contact with the earth) creates synergistic effects. According to studies published in the Journal of Alternative and Complementary Medicine, grounding helps discharge excess electrical activity in the nervous system.
My daily practice became:
☀︎ Morning barefoot walks in soft sunlight
☀︎ Afternoon sitting on grass under filtered tree light
☀︎ Evening grounding while watching sunset
The research explains why this combination works: Natural light regulates our internal clock while grounding calms electrical activity in our nervous system. For someone whose system was constantly overstimulated like mine, this dual approach provided the deep nervous system reset I desperately needed.
How Light Therapy Restored My Ability to Use Screens
The breakthrough moment came after many months of natural light therapy. I realized I could look at my laptop screen without feeling too stimulated. The journey has been up and down, as I notice myself regressing when I fall out of practice. According to research in vision science, this improvement happens because natural light therapy literally changes how our retinal cells respond to artificial light.
Here's what the science shows: When we regularly expose our eyes to the full spectrum of natural light, our visual system becomes more adaptable and less reactive to artificial sources. Studies indicate that people who practice light therapy show improved "light tolerance" and reduced photophobia symptoms.
My gradual screen reintroduction process:
☀︎ Started with 10-minute sessions using blue light filters
☀︎ Practiced the 20-20-20 rule religiously (every 20 minutes, look 20 feet away for 20 seconds)
☀︎ Always preceded screen time with morning light exposure
☀︎ Used warm lighting and avoided harsh overhead lights
Key Insights: What Natural Light Therapy Taught Me About Healing
The most profound realization was that healing my light sensitivity wasn't just about my eyes—it was about restoring my entire nervous system's ability to process stimulation appropriately. Research confirms that natural light therapy works at the neurological level, not just the visual level.
According to studies in neuroscience, consistent natural light exposure can:
☀︎ Reduce nervous system hypervigilance by up to 40%
☀︎ Improve stress hormone regulation within 2-4 weeks
☀︎ Restore healthy circadian rhythm patterns in 1-2 months
☀︎ Increase resilience to environmental stimuli over time
Frequently Asked Questions About Natural Light Therapy
Q: How long does it take to see results from natural light therapy? A: According to research, basic circadian improvements can occur within 3-7 days, but significant nervous system changes typically take 2-8 weeks of consistent practice. My own experience showed gradual improvement over 2-3 months.
Q: Can natural light therapy help with anxiety and overstimulation? A: Studies published in systematic reviews show that regular natural light exposure can reduce anxiety symptoms by 25-40% and improve nervous system regulation. My severe overstimulation improved dramatically with consistent practice.
Q: Is it safe to look directly at the sun during light therapy? A: No. Research emphasizes looking toward the sun, not directly at it. The therapeutic light enters through your peripheral vision. I always practiced safe sun gazing techniques.
Q: What if I live in a place with limited natural light? A: Studies show that even filtered natural light through windows provides benefits, though direct outdoor exposure is optimal. Light therapy lamps can supplement but don't fully replace natural sunlight.
Q: Can natural light therapy replace other treatments for nervous system issues? A: Research indicates light therapy works best as part of a holistic approach. While it was transformative for me, I combined it with proper nutrition, stress management, and other healing practices.
The Deeper Connection: Light as Information
What I came to understand through both research and personal experience is that light isn't just illumination—it's information for our nervous system. According to studies in neurobiology, different wavelengths of light literally communicate with our cells, telling them how to function.
For someone whose nervous system had forgotten how to be calm, natural light became like a gentle teacher, showing my body how to relax again. The research supports this: Studies show that consistent natural light exposure can retrain nervous system responses and restore healthy reactivity patterns.
We need good light for our neurological health.
If you're struggling with nervous system overstimulation, light sensitivity, or chronic fight-or-flight responses, consider starting with just five minutes of gentle morning sunlight. Sometimes the simplest practices create the most profound healing.