It is officially autumn, and it’s starting to get darker and colder. I hate it. I really, really struggle during the darker months. I’ve had real difficulties with sleep ever since I was little, and it gets worse in the winter months. Getting out of bed is a challenge.
Unfortunately, we don’t live in a world where I can work with my natural sleep needs, so I have to wake earlier than my body would like and I find it physically painful. When I wake earlier than my natural sleep pattern my whole body hurts; my head hurts, my eyes hurt, my jaw hurts. It takes me at least two hours to really feel part of the world.
When I moved into my current house, I took drastic inaction. When we moved in, the curtains in the bedroom were white, thin, linen curtains. They do not block out any light, whatsoever. That’s a bit of a downside when the residential care home across the street has a very bright light on all night, which shines directly into my window. But the upside is that I am exposed to the natural rhythm of daylight.
Our sleep/wake pattern is regulated by our circadian rhythm. The circadian rhythm is an endogenous cycle which exists within us. Each cycle lasts roughly 24 hours, and various processes in our body do slightly different things at different phases within those 24 hours. There are a few things that are so consistently variable during the phase in our circadian cycle that we can measure them to assess the cycle – that includes core body temperature, which reaches its minimum temperature around 5am (or two hours before waking time), and has been shown to vary by around two hours based on chronotype. In young adults, ‘morning people’ reach minimum core body temp at around 4am, while ‘night owls’ reach this point at around 6am.

We can also measure plasma cortisol levels, which are high when we wake up, and then rise for about 30-40 minutes. After this our cortisol levels drop quite rapidly for a few hours and then then continue to drop at a slower pace until we go to sleep. Then they gradually rise as we sleep, until they’re quite high when we wake up, and peak again not long after waking.
The other thing we can see consistently change is our melatonin levels. Melatonin is either completely absent or too low to detect during the daytime, but at around 9pm it starts to be produced by the pineal gland in response to daylight dimming. Melatonin levels peak in the middle of the night and decrease until they are very low in the morning. Research has shown that in adolescence, our melatonin cycle shifts slightly – rising a little later in the evening and reaching low levels a little later in the morning. This may be why teenagers struggle so much with mornings.
We’re not 100% sure how melatonin levels are regulated by light, but we think it’s due to cells in the retina called intrinsically photosensitive retinal ganglion cells. These cells send a message to the suprachiasmatic nucleus of the hypothalamus in the brain, which is the controller of our circadian rhythm, and sends off signals to lots of other places, including the pineal gland. It’s actually a blocking signal: lots of light to the eye, and the signal goes to the hypothalamus so the hypothalamus can tell the pineal gland, “We’re all good, no need to make any melatonin thank you”. When daylight reduces, the signal reduces, and the pineal gland is no longer inhibited so it goes off and makes melatonin until it’s told to stop again.
Melatonin does lots of things, but one of the things it does is tell us when it’s time to get some sleep. A lack of melatonin tells us it’s time to be awake. So, if being awake is hard for you, doing things to help increase your melatonin in the evening – such as reducing exposure to daylight and certain other types of light – could be helpful. Similarly, you might benefit from reducing your melatonin in the morning, via early exposure to daylight.
All of this is why I’m happy to continue using my terrible white curtains. I have absolutely no trouble getting to sleep, albeit on a slightly later schedule than the average person, but I do have trouble waking up.
Which leads me onto another TikTok trend – sungazing. This is a meditative practice, where people look directly at the sun at dawn or dusk. As one TikTok user who goes by “Infinitelight_369” explains, “Sungazing is an ancient Egyptian practice that will drastically improve your life on all levels. Mentally, physically and spiritually”. He goes on to tell us that during “the 30 minute window when the sun ‘rises’ and the sun ‘sets’ it is actually safe to stare at the sun”.
He uses those air quotes for sun ‘rising’ and ‘setting’, because he explains the sun doesn’t actually rise or set – it just comes in and out of our perspective. Which, to be fair him, is true – the sun isn’t actually going anywhere, the Earth is just moving in relation to the sun. That is the full extent to which he is right here.
The benefits of sungazing, according to this user, are that it improves dream recall, boosts energy, increases melatonin and serotonin, fights fatigue, increases pineal size, improves quality of sleep, helps seasonal affective disorder and improves endocrine health. This is incorrect.
Infinitelight_369 goes on to explain that the ancient Egyptians realised how important sungazing was, as they depicted it in their imagery and iconography. As he explains this, he shows an engraved tablet with a person sitting beneath the sun, with rays coming down towards their eyes – though, notably, the person is not actually looking towards the sun. The person in the depiction, it turns out, is Akhenaten, a pharaoh who reigned from the around 1350-1330 BCE.
This is an altar relief from a house, and it shows the suns rays extending symbols of life to the family. It is true that the ancient Egyptians believed the sun was important. The sun god, Ra, was believed to bring light and life to the world. A lot of Egyptian art has depictions showing Ra or Aten, related solar gods. It also makes sense that ancient people worshipped the sun – humans are quick to understand that the sun brings life, and we know that the sun helps grow our food, keeps us warm and allows us to see. All of those things are fundamental to life. That doesn’t mean they thought staring directly at the sun was the key – and we can tell that, because the figures depicted here are not staring directly at the sun.
InfiniteLight_369 isn’t the only TikToker to mention ancient Egypt in relation to this sungazing trend. “JayKaizen” says the practice “might be a bit hippy” but that “Western society has led us to believe that the sun is bad for you, when in reality when you harvest the sun’s energy properly it will change your life forever”. He reassures us that “sungazing is an ancient Egyptian practice when you stare directly into the sun, but this can only be done at sunrise or sunset to avoid damage being done to your eyes by the UV rays”. Here we have again, an appeal to ancient wisdom: the ancient Egyptians were so much more enlightened than us.
These claims aren’t solely the preserve of TikTok. For £1.99, Amazon will sell you the ebook “SUN GAZING: How Millions Of Ancient People Used The Sun To Heal Themselves And Perform Miracles!” by Bob Finklea (an author I can currently find nothing else about), which claims: “all cultures on Earth – old and new, dead and surviving – maintain their own stories, beliefs and curiosity about the sun”, and “both ancient Eastern and Western cultures have maintained beliefs and practices that demonstrate their subscription to sun-gazing and its healing effects”, and “most of these beliefs to the therapeutic benefits of sunlight to humans can be traced to the fact that many of these ancient civilisations were sun worshippers! Or were they?”
So were those ancient cultures really worshipping the Sun? InfiniteLight_369 isn’t convinced:
These people did not worship the sun like you have been indoctrinated to believe, worshiping is something that Christians do with Jesus, they understood that without the sun there would be no life on earth and in turn they paid their endless gratitude and respect towards the sun and this is exactly why we have been indoctrinated since birth to fear the sun
What about worries that the sun causes cancer, or that we should wear sunglasses and sunscreen? Once again, InfiniteLight_369 isn’t convinced, claiming “it’s all bullshit because they know that the sun will upgrade your DNA and elevate your consciousness, and it will tap you into your true divinity” which he says why ancient Egyptians were able to “create wonders” and he says “being afraid of the one thing that gives live to everything on this earth is the highest form of manipulation and brainwashing”.
As far as I can tell, there is no evidence that the ancient Egyptians stared at the sun – in fact, they were aware that damage to the eyes could cause issues with vision. Pepi Ankh Or Iri, who lived between 2270 and 2210 BC, is recognized as the first documented ophthalmologist in history. Whether they knew the sun could damage the eyes is unclear, but I think it’s safe to say that they would have been concerned about protecting the eyes.
We can trace the modern trend for sungazing not to ancient Egypt, but to America in the 1950s, when physician William Horatio Bates proposed the practice as part of his ‘Bates Method’ for treating vision problems without glasses. Bates was thoroughly discredited even in his own time – in 1956, optometrist Philip Pollock wrote The Truth About Eye Exercises, explaining:
Dr Bates disputed the statements of opthalmologists that staring into the sun is harmful. He claimed that people with normal vision can do this for an hour or even more with no discomfort of ill effects… The Bates system, as the reader probably has suspected by now is riddled with fallacies.
It seems likely that sungazing has jumped from a pseudomedical system proposed by a disgraced physician, to a spiritual one – and the spirituality extends beyond false attribution to ancient Egypt, too.
Back on TikTok, JayKaizen explains that sungazing can help with fatigue, because:
sungazing does more than increase energy, do you know about the pineal gland… your third eye, seat to the soul… sungazing is said to decalcify and grow the pineal gland meaning you will feel more spiritually connected to the world around you
The pineal gland is pretty evolutionarily ancient. It exists in all vertebrates, and in some cases it is connected to a parietal eye, also known as a pineal eye or ‘third eye’. This is a photosensitive eye at the top of the head, and is found in most lizards, frogs, salamanders and a few other non-mammals. It’s always covered with skin, and detects light differently to the vertebrate eye. But it’s nothing spiritual, it’s just a different way of regulating the circadian rhythm – we take light from our eyes, to the hypothalamus and into the pineal gland; other animals take light from the parietal eye directly to the pineal gland.
But we do sometimes refer to the parietal eye as a ‘third eye’. And when that comes into contact with spiritual beliefs that happen to talk of a third eye allowing us to perceive things beyond sight, it makes sense that there might be cause for confusion.
In any case, mammals do not have a parietal eye; we definitely do not have a third eye. Nor do we need one to explain the ways in which we might sense things unconsciously. We have a far greater understanding of our senses and of how we pick up on emotions and situations in a subtle, unconscious way.
As for sungazing, is it true that it is harmless?
Absolutely not. Glancing at the sun once in a while for a few seconds at a time is probably ok, but staring at the sun for extended periods of time will definitely damage the eyes. That damage can be gradual and difficult to notice – for example, I have a scar in the back of my eye that doesn’t impair my vision at all. But repeated damage will start to become noticeable eventually, and people will have irreversibly worse eyesight because of it.