Interest in our body’s circadian rhythm and the related health impacts of light has grown dramatically in the last few decades. There are some fantastic resources out there – real labours of love by people who have the same desire as us – wanting to help people feel happy, healthy and productive all year round by effectively understanding and managing their light nutrition. Actively researching, experimenting and engaging with light nutrition since 2003, we’ve tried a few things!
We regularly signpost to various resources in other places throughout the website and know how easy and delightful it is to ‘go down a rabbit hole’ with this stuff – it’s fascinating! So, we’ve brought together a single place to head to indulge your curiosity and help you take the next steps in your light nutrition journey. Whether you are looking to learn more or find solutions for yourself and your family, for people in your care as an employer or service provider, or as a professional working in a related field, we hope you find something here of interest that helps you.
Before you delve in, please note that this compilation is made from our personal experiences and professional engagement with some of the resources and organisations that we think are worth consideration. Please do your own research and due diligence as needed. We don’t have any professional affiliation with these resource providers at the moment but we may seek to do so in future to help support the continued development of this platform. We’ll make it clear if this is the case.
Further learning and support
Light and health background information
Life Time book (Professor Russell Foster) – a leading researcher in the field of sleep and circadian rhythm disruption, Russell provides an in-depth look at the science of our body clock and how we can time our activities to achieve optimal health.
Incandescent book (Anna Levin) – an eye-opening look at artificial lighting development and its effects. Anna’s engaging storytelling takes you through her journey, interweaving science, politics and personal experience. Recommended for anyone, but especially for professionals in health and the built environment, or individuals who feel sensitive to light.
Chasing the Sun book (Linda Geddes) – a fascinating exploration of our connection with sunlight, Linda shares cutting-edge science, ancient wisdom and a personal experiment to bring to life the significance of the sun.
CRD Challenge (QNTMLY Ltd) – a free structured 21-day challenge that teaches you about circadian health. You’ll be guided through practical steps to help you realign your body’s natural rhythms to enjoy improved health and wellbeing.
Living with and managing circadian disruption or light-related conditions
Defeating SAD book (Dr Norman Rosenthal) – an accessible yet comprehensive deep-dive into seasonal affective disorder (SAD) and winter blues by the foremost authority on these conditions. You’ll find explanations, a self-test, and a wealth of practical ideas you can try to support your health all year round.
Defend Your Life II book (Susan Rex Ryan) – presents research and a recommended protocol for Vitamin D management and supplementation. She also has other books on Vitamin D and certain health aspects, and a lively private Vitamin D Wellness Facebook group you can request to join, dedicated to helping people improve their lives through effective Vitamin D management.
Wintering Well resources (University of Glasgow Living with SAD project) – for anyone who experiences seasonal low mood and energy, or supports others who do, the Living with SAD project provides free resources including a CBT course developed with Living Life to the Full, a guidebook to wintering well, and a toolkit to help you organise your own wintering well group.
LightAware website – a UK-based charity focused on the impact of the changing lighting environment on human health and wellbeing. The team provides support for light-sensitive and light-disabled individuals, and advice for professionals, employers or service providers. They also run campaigns and lobby governments to improve conditions for us all.
Technical advice
Cumbria Good Lighting Technical Advice Note (Dark Source Lighting Design Studio and Friends of the Lake District) – a beautifully illustrated practical Technical Advice Note which is incredibly useful for lighting designers, but also accessible through the imagery and 8 basic principles for anyone anywhere who wants to use lighting effectively and considerately.
CIE 2024 Position Statement on Integrative Lighting – Summarises the latest thinking on integrative lighting (that integrates visual and nonvisual effects) that should be read by lighting manufacturers, building design and management, and lighting design professionals.
Solutions
Lumie bright light therapy and dawn simulator devices – the only supplier Neina uses and recommends, although other manufacturers are available. Check out Make Light Matter’s guide to bright light therapy for more information on choosing a device to meet your needs.
Circadian app – available on Apple and Android, you’ll be guided on the best times of day to do activities such as sleep, eat, exercise, do hard mental work, etc. You can set notifications to remind you and keep you on track.