Some people think light just hits our skin and bounces off – like a game of Pong from the ‘80s. But that’s not how our biology works. The way we were designed, and the truth is far more fascinating—and far more important.
Today, we’re diving into all things light, mitochondria, and melatonin. Why? Because understanding this could be your key to avoiding chronic disease and unlocking a longer, healthier life.
At First, There Was Infrared Light
Infrared light from the sun is invisible, but powerful, making up 52% of the sun’s total energy. Unlike visible light, which stops at the surface, infrared light penetrates deep into your body, triggering essential biological processes at a cellular level.
Astrophysicist Bob Fosbury captured a striking image of his hand illuminated by 850nm infrared light—revealing how this light moves through our skin, tissue, and even bone. I’m sure I’ve tried a similar experiment at home – putting my hand over the kid’s torch for camp at night, and watching it glow red. 🤷
But here’s what most people don’t know: When the light hits you skin, it penetrates deep into its inner layers (about 2 to 7 centimetres) reaching muscles, nerves and even bones. However, infrared light doesn’t just pass through your skin – it also passes straight through your clothes. And if that wasn’t enough, it also activates one of the most important biological functions you have.
What’s So Special About Infrared Light?
Infrared light is the essential ingredient in the production of melatonin, at the cellular level.
Most people think of melatonin as the “hormone of sleep”, made in the brain and released by the pineal gland when it gets dark. But that’s only 10% of the story. The other 90% of your melatonin is made inside your mitochondria – deep in your cells – and it’s triggered by light, not darkness.
The Melatonin & Mitochondria Story
Mitochondrial melatonin, not the sleepy melatonin, is one of the most powerful antioxidants in the human body.
It fights off oxidative stress, reduces inflammation, slows aging, and protects your cells from damage. It even has anti-tumoral properties and upregulates other antioxidants like glutathione. Here’s how it works:
- Your mitochondria create ATP (energy) to fuel your body.
- In the process, they generate free radicals (the bad guys) called reactive oxygen species (ROS).
- If ROS aren’t neutralised, they can damage your cells, adjacent mitochondria, cause disease and accelerate aging.
- Melatonin is your mitochondria’s built-in cooling system and ROS neutraliser, preventing damage and keeping energy production smooth.
Now, here’s where it gets even more interesting. On a recent Huberman Lab Podcast Dr. Roger Seheult shared:
“Every single chronic disease we have—whether it’s diabetes, hypertension, heart disease, or dementia—has mitochondrial dysfunction at its root.”
And guess what helps prevent mitochondrial dysfunction? Melatonin. The real, mitochondrial melatonin made from sunlight—not supplements. Here’s a handy table to help you become a magnificent Melatonin pro.
Over 40? Why This Matters Even More
On the same podcast, Dr. Seheult dropped another little M bomb. By the time you hit 40, he also said that your mitochondrial energy output (ATP) drops by 70%. I know – ouch!
Imagine if the power in your house suddenly dropped by 70%. Think of the struggling appliances and failing systems. Whilst I’m not 100% sure the situation is this dire, the idea that your mitochondria are weakening by the year is spot on. And guess what accelerates that decline? A lack of infrared light.
We need sunlight to fuel mitochondrial melatonin production—which in turn, keeps your cells running smoothly, fights off damage, and even slows down aging.
It’s time to stop thinking about melatonin as a sleepy hormone, and start seeing the big picture. While circulatory melatonin may be the “Hormone of Darkness”, subcellular melatonin is the “Hormone of Daylight”.
The Problem With Melatonin Supplements
Melatonin supplement usage has seen a huge rise among both adults and children in recent years. A 2022 survey reported that over 27% of U.S. adults had taken melatonin to aid sleep whilst in Australia, a sleep psychologist from Queensland has said that “between 50 and 70 per cent of the people I see are on melatonin, which is amazing considering five years ago this wasn’t a thing.”
Taking melatonin supplements doesn’t replace or boost mitochondrial melatonin. It only supports pineal melatonin (the sleep hormone). These supplements can flood your system, disrupt your natural melatonin production, and, over time, can make you dependent and less responsive to natural cues. Finally, we have no idea of the long term side effects of taking melatonin supplements – especially when it comes to our kids and teenagers.
What’s worse? Melatonin supplements can stay in your system for hours, making you feel groggy instead of refreshed.
Instead of relying on synthetic melatonin, you need to stimulate real melatonin naturally—through sunlight and bright, bright days and dark, dark nights. Unfortunately, as highlighted in the article above, when “given a choice between hard behavioural therapy and taking a tablet, most people will just take the tablet”. So, the real hurdle we need to overcome is not the melatonin supplements, but the quick fix of finding solutions in a bottle of pills.
Note: While supplementing with melatonin isn’t ideal for most people, there are specific medical conditions where high-dose melatonin is used—such as in conjunction with certain cancer therapies. These cases are entirely different and require professional guidance.
How To Boost Melatonin Naturally (So You Sleep Better & Age Slower)
Your body already knows how to make melatonin – it’s been doing it for thousands (or millions of years) – it just needs the right signals. Think of it like a factory: give it the right raw materials (sunlight and darkness), and it runs smoothly. Mess with those inputs (too much artificial light, not enough sun), and things start breaking down.
The good news? You don’t need supplements – you just need to work with your biology, not against it. Here’s how to supercharge your melatonin levels (pineal and mitochondrial) naturally so you can sleep deeper, wake up energised, and keep your cells thriving:
✅ Get Morning Sunlight – Step outside within 30 minutes of waking up. Let natural light hit your eyes (without sunglasses, glasses or contacts) for at least 10–15 minutes. This sets your circadian rhythm and triggers mitochondrial melatonin production too.
✅ Expose Your Skin to Infrared Light – Make sure to head outside at lunch to get a dose of midday sunlight. For extra bonus points, combine this with time in nature, especially near trees and greenery. This natural environment can supercharge your infrared exposure even more, boosting melatonin inside your cells.
✅ Block Artificial Light at Night – Once the sun has set, it’s time to avoid the blue light from screens & LED lights. Aim for at least 1 – 2 hours before bed, and use warm, red-toned circadian friendly lighting to protect your sleep hormone production.
Action Item: Make Mitochondria Your Mission for March
Your mitochondria are craving sunlight, and it’s time to give them what they need. This month, commit to 15 minutes of outdoor light every morning—ideally at first light or sunrise—to naturally boost your melatonin, energise your cells, and set your circadian rhythm right.
Can’t do mornings? No problem. Take a sunset stroll, enjoy a few minutes of fresh air on your balcony, or spend time in the garden before bed. Even 10 minutes of natural light exposure in the evening helps optimise melatonin production and signals your body it’s time to wind down.
Bonus challenge: Stack the habit! Take your coffee outside, walk barefoot on the grass, or simply pause and soak up the sky – your mitochondria will thank you.
Let’s make light exposure a non-negotiable daily habit—because small, consistent changes add up to big transformations in energy, sleep, and longevity. ☀️💪
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