Junk Light: How LED & Artificial Lighting Are Destroying Your Health (And How to Fix It)

Light is one of the most powerful regulators of our hormones and overall health. But in the modern world, we’re bombarded with “junk light” from LED bulbs, fluorescent lighting, and excessive screen exposure. This unnatural light disrupts our circadian rhythm, messes with our hormones, and contributes to fatigue, poor sleep, and even chronic disease. The good news? There are simple ways to mitigate the damage and realign with natural light cycles.

What Is Junk Light?

Junk light refers to artificial lighting that is heavy in blue light and lacks the natural spectrum found in sunlight or firelight. The most common sources of junk light include:

• LED and fluorescent bulbs

• Computer, phone, and TV screens

• Car headlights and streetlights

• Bright white and cool-toned indoor lighting

While blue light exposure during the day can be beneficial, excessive artificial lighting—especially at night—can severely impact our health.

How Junk Light Harms Your Body

1. Disrupts Sleep & Circadian Rhythm

• Blue light suppresses melatonin, the hormone responsible for sleep.

• Exposure to artificial light at night tricks the body into thinking it’s still daytime, making it harder to fall asleep and get deep rest.

2. Lowers Testosterone & Messes with Hormones

• Junk light exposure at night increases cortisol, leading to hormone imbalances.

• Studies show that poor sleep from artificial light exposure can lower testosterone and growth hormone levels, impacting muscle recovery and energy.

3. Causes Eye Strain & Headaches

• LED and fluorescent lights flicker at high frequencies, causing eye fatigue, headaches, and even migraines.

• Long-term exposure increases the risk of macular degeneration and vision problems.

4. Contributes to Anxiety & Dopamine Imbalance

• Screens and artificial lighting overstimulate the brain, leading to dopamine depletion and increased stress.

• This contributes to anxiety, depression, and reduced mental clarity.

5. Increases Risk of Metabolic Disorders

• Disrupting the body’s natural light-dark cycle affects insulin sensitivity and metabolism, increasing the risk of weight gain and diabetes.

How to Fix Junk Light Exposure

1. Get More Natural Light During the Day

• Morning sunlight is crucial for setting your circadian rhythm. Aim to get outside for at least 10-30 minutes after waking up.

• If you work indoors, take sunlight breaks throughout the day to reinforce your body’s natural clock.

2. Use Warm, Low-Blue Light at Night

• Replace LED and fluorescent bulbs with incandescent bulbs, red light bulbs, or full-spectrum lighting.

• Use salt lamps or candlelight in the evening to create a more natural light environment.

3. Wear Blue-Light-Blocking Glasses at Night

• If you must use screens at night, wear blue-light-blocking glasses to minimize the impact on melatonin production.

• Look for glasses that block 100% of blue and some green light for maximum protection.

4. Use Screen Filters & Night Mode

• Enable Night Shift (Apple), Night Light (Windows), or Flux on your devices to reduce blue light emission.

• Lower screen brightness in the evening to reduce eye strain.

5. Limit Screen Time Before Bed

• Avoid screens at least 1-2 hours before bedtime to allow your body to produce melatonin naturally.

• Instead of scrolling, try reading a book under warm lighting or listening to an audiobook.

6. Sleep in Complete Darkness

• Remove all artificial light sources from your bedroom, including LEDs from chargers and alarm clocks.

• Use blackout curtains to block outside light pollution.

7. Consider Red Light Therapy

• Red and near-infrared light therapy can counteract the negative effects of junk light, reduce inflammation, and support healthy sleep.

Final Thoughts

Junk light is one of the most overlooked modern health threats, but the solution is simple: align your light exposure with nature. Prioritizing natural sunlight, reducing blue light exposure at night, and making small adjustments to your home lighting can drastically improve your sleep, hormones, and overall well-being.

By making these changes, you’ll feel more energized, sleep better, and give your body the best environment to heal and thrive.