According to Dr. Ray Peat, the red and orange rays included in sunlight are essential for healthy thyroid function and hormonal balance — if you want to explore how to support your thyroid more broadly, my Thyroid Recovery & Renewal course covers the full picture. In this blog post, you will learn about the benefits of sunlight and what types of light therapy lamps can be helpful if you live in a climate without enough sun.
Why is sunlight so Beneficial?
Sunlight includes orange and red light with 600-700 nm wavelengths.
The benefits of red and orange light have been well established. This type of light supports cellular energy production and mitochondrial function.
According to Dr. Ray Peat, getting plenty of sunlight is beneficial to your whole health. Especially the function of the endocrine system, meaning the hormone-producing glands including the thyroid gland.
Is UV light dangerous?
Sunlight also contains potentially damaging blue and UV light. It is very important to avoid sunburn and it can be advisable to avoid the strong sun at midday and instead enjoy the sun in the afternoon.
The UV part of sunlight does contribute to vitamin D synthesis in the skin. However, the older we get the less effective vitamin D synthesis becomes, and I therefore always recommend using a vitamin D supplement. You can learn much more about the importance of vitamin D in my blog post on vitamin D.
Why Darkness creates sickness?
Exposure to long periods of darkness can lead to many symptoms including fatigue, depression, stress symptoms, premenstrual syndrome, thyroid issues, and other hormonal imbalances.
Darkness increases the stress hormone cortisol, damages mitochondria, and decreases the synthesis of the body's natural protective hormones including progesterone and pregnenolone. These hormones are part of the body's natural anti-aging and anti-stress system.
Living in a cloudy and dark environment is, therefore, harmful to good health and getting enough sunlight every day is important.
In the winter or in northern cloudy weather, where sunlight is inadequate, using the right type of light therapy lamps is an advantage.
Benefits Of Light Therapy
There are many light therapy lamps on the market, some are more useful than others.
According to Dr. Ray Peat, a good light therapy lamp provides light in the red and orange spectrum — these wavelengths are from 600-700 nm. Shorter wavelengths, such as blue light, are harmful to cellular energy production, and the longer infrared wavelengths are without much benefit.
For more information on the benefits of the right type of light therapy and specific lamp recommendations, explore my Pro-Metabolic Living™ course and my Hormone Rebalance Intensive™.
Frequently Asked Questions
Can red light therapy help with hypothyroidism?
Red and orange light in the 600–700 nm wavelength range supports cellular energy production and mitochondrial function. According to Dr. Ray Peat, this type of light is beneficial for the entire endocrine system, which includes the thyroid gland. Regular exposure to red/orange light — through sunlight or a suitable lamp — may therefore support thyroid function as part of a broader pro-metabolic approach, which I cover in my Pro-Metabolic Lifestyle course.
What kind of light therapy lamp should I use for thyroid support?
A light therapy lamp that emits light in the red and orange spectrum (600–700 nm) is most beneficial. Avoid lamps that primarily emit blue light, as blue light is considered harmful to cellular energy production. Infrared wavelengths above 700 nm offer limited benefit for thyroid support compared to the red/orange range.
Why does darkness affect hormonal health?
Prolonged darkness raises cortisol (the stress hormone), damages mitochondria, and suppresses the production of protective hormones such as progesterone and pregnenolone. These hormones are central to the body's anti-stress and anti-aging system. This is why people living in northern latitudes or spending long periods indoors often experience fatigue, low mood, PMS, and thyroid-related symptoms — all areas I address in my Hormone Rebalance Intensive™.
Is UV light from the sun dangerous?
The UV component of sunlight can be harmful in excess — particularly around midday when UV intensity is highest. Avoiding sunburn is important. However, UV light also stimulates vitamin D synthesis in the skin. As we age, this synthesis becomes less efficient, which is why I always recommend a vitamin D supplement alongside sensible sun exposure.
How much sunlight do I need for thyroid health?
Getting daily sunlight — particularly in the morning or late afternoon when red/orange wavelengths are most prominent — is ideal. In winter or overcast climates, supplementing with a suitable red/orange light therapy lamp can help maintain the benefits of natural sunlight throughout the year.
