Looking at the sun. Is that allowed?
The first time I heard about it, I thought, "That makes no sense at all."
Looking straight at the sun. We’re taught not to do that as children. Never do it. You’ll go blind. Dangerous (and I get that).
And yet sungazing is popping up more and more often. Among people who want to sleep better, have more energy, reset their biological clock. Our ancestors didn’t have blackout curtains or blue-light filters. They lived with the sun.
So what exactly is it? Does it work? And when is it safe?
What sungazing is
Sungazing literally means: looking at the sun with your bare eyes (without sunglasses).
But not just at any time of day. The practice specifically revolves around two moments: just after sunrise and just before sunset. The first and last thirty minutes of the day when the sun is visible.
At those moments, the sun is low on the horizon. The light has traveled a much longer path through the atmosphere, and the harmful ultraviolet light (UV radiation) is largely filtered out. What remains is mainly red and infrared light, with a small amount of blue light.
That is a different kind of light from the bright sunlight at its peak. And that distinction is exactly what makes the difference between useful and harmful.
What it does to your body
Your eyes are not only meant for seeing. They’re also sensors. Direct connections to your brain that constantly pass along information about the time of day.
Red and infrared light at sunset sends a specific signal to your suprachiasmatic nucleus, the time center in your brain: the day is almost over. Start transitioning into night.
That signal sets off a chain of processes. Cortisol begins to drop. Your body temperature starts a slow descent. And your pineal gland begins preparing to produce melatonin.
Research from Huberman Lab at Stanford shows that exposure to low, reddish light at sunset speeds up the transition to sleep and strengthens melatonin production later in the evening. It’s, in a way, the second half of the rhythm that morning light sets in motion.
There’s more. Exposure to sunlight stimulates the production of serotonin, the hormone that regulates your mood, focus, and calm. Serotonin is also the precursor to melatonin. More serotonin during the day means more melatonin in the evening.
When it is safe and when it is not
This is the part you need to pay close attention to.
Safe sungazing is only possible during the first and last thirty minutes of the day when the sun is visible. In the Netherlands, that practically means: look at the sun when it is still low on the horizon and you can comfortably look at it without squinting.
That last part is a good rule of thumb. If it hurts or you instinctively close your eyes, it’s too early or too late. Stop immediately.
Once the sun is higher, the light contains full UV radiation. Looking directly at it at that point damages your retina, so it’s better to avoid that.
A few more practical points that make the difference:
Start with 1 minute. Your eyes need to get used to it. Build up slowly, with no more than ten to fifteen seconds extra per session.
Do not wear sunglasses and do not stand behind glass. The point is precisely that the light reaches your retina and passes the signals on to your brain. Any filter blocks that signal.
Is it cloudy? Go outside anyway. Look at the part of the sky where the sun is located. The light still gets through, and the effect remains largely the same.
My own experience
I started doing it myself in the spring, when the days got longer and the sun set earlier at a time I could actually be there.
Five minutes before sunset, standing outside, sun low on the horizon. No phone, just staring off into the distance.
It feels almost old-fashioned, but after a few weeks I noticed that I became tired faster in the evening in a natural way. Not the exhausted tiredness of a long day, but the calm feeling that your body is ready.
I would recommend this 100000000%.
The habit for this week
Go outside at sunset tonight. Look at the sun for a few minutes while it is low. Only do this if the sun is comfortable to look at without squinting.
Do this for a week and notice what happens when you give your body what it has always needed.
Every Night 1% Better. Guy Veeke
PS. Being outside at sunset helps your body begin the transition to night, but if you still breathe through your mouth once you fall asleep, your body misses a large part of the recovery quality that night has to offer. Nasal breathing during sleep lowers your heart rate, calms your nervous system, and deepens your sleep. Our nose strips keep your nose open so you can actually feel that rest. Check them out here: https://snoozeless.nl/products/neusstrips
