In two of my previous videos, Sunlight vs. Red Light Therapy: EXCITING Experiment! and Winter Sunlight vs. Red Light Therapy: MUST-SEE Test!, I investigated the amount of therapeutic red and near-infrared light present in midday sun, specifically comparing different times of year in both summer and winter.
Those videos prompted a great follow-up question: "What about sunrise and sunset?"
It's a fair question. We know that the morning sun has far less blue light, and there's a common belief that early morning or late afternoon light might be rich in red wavelengths. So I grabbed my spectrometer, headed outdoors here in Dubai, and got to testing.
But before diving into the numbers, here is a quick caveat: Dubai’s air quality isn't ideal. We get a lot of dust from the desert and frequent high humidity levels. So bear that in mind when you look at these figures—pollution and atmospheric moisture can affect light readings.
Comparing Midday Sun: Dubai vs New Zealand
To give this context, I started with a midday sun reading in Dubai's spring and compared it to the data I'd previously collected during New Zealand's summer and winter.
The total light intensity from 350 to 1050 nanometers was higher than the winter sun in New Zealand but lower than the summer reading. That wasn't surprising. The dominant wavelength was around 495 nanometers, consistent with New Zealand's summer.
The red percentage of the total light spectrum was 16.3%, which aligned closely with what I saw in New Zealand's summer and winter. The green and blue light percentages were also in the same ballpark.
For those who want to get a little nerdy, I listed all the power density numbers from 620 to 680 nanometers (a key red light therapeutic range) and crunched the numbers. The red light total came to 8.7 milliwatts per cm²—higher than New Zealand's winter, lower than summer, and well below a dedicated red light therapy panel like the one from Block Blue Light.
In the near-infrared range (800–870 nanometers), the Dubai spring sun gave me 7.9 milliwatts/cm², again higher than New Zealand's winter but below summer, and far below a panel's output.
The takeaway: Seasonal and geographical differences matter, but natural sunlight will always be less intense than red light panels. That said, sunlight offers a broader spectrum, which can be valuable depending on what you're after.
The Real Question: What About Morning and Evening Sun?
Now, on to what you came for.
The sun rises around 6 a.m. in Dubai right now, so I took measurements at 6:30 a.m. and 7:00 a.m. It's hard to get accurate spectrometer readings right at sunrise, so I waited until the sun had risen above the horizon to reduce noise in the data.
I also checked the air quality that day. It wasn't great—humidity and particulate matter (dust) were high, which could've impacted the results slightly.
Here's what I found:
Red Light at Sunrise (6:30 am and 7:00 am)
- Total Light Intensity
At 6:30 a.m., intensity was very low—just 22 (arbitrary units, same spectrometer scale used throughout). By 7:00 a.m., it doubled to 44, showing how quickly light ramps up in the early morning.
Midday, for reference, was 87. - Red Light Percentage
- 6:30 am: 21%
- 7:00 am: 18%
- Midday: 16%
So while total light increases as the day progresses, the percentage of red light decreases. That means early morning light is red-rich in proportion, even if it's low in total intensity.
As the red percentage falls, green and blue light rise:
- Green went from 76% at 6:30 am to 79% at 7:00 am.
- Blue went from 2.7% to 4.5%.
In other words, the light spectrum becomes more blended and balanced as the sun climbs higher.
Red Light Power Output (620–680nm)
- 6:30 am: 2.8 mW/cm²
- 7:00 am: 4.8 mW/cm²
- Midday: 8.7 mW/cm²
That's a big jump in just 30 minutes. But still, these are low compared to therapy panels, which can deliver 30 mW/cm² or more.
Near-Infrared Output (800–870nm)
- 6:30 am: 3.0 mW/cm²
- 7:00 am: 4.8 mW/cm²
- Midday: 8.0 mW/cm²
Again, you see the same pattern: an apparent increase from early morning to midday, though well below what you'd get from a good red light therapy device.
What About Sunset?
I also measured sunset around 6:00 p.m., roughly 30 minutes before the sun dipped below the horizon. The air quality was slightly better than in the morning, with less dust and lower humidity.
But here's where it got interesting:
- Total Light Intensity: 13.4, the lowest of the day.
- Red Light Total (620–680nm): 1.6 mW/cm²
- Near-Infrared (800–870nm): 1.7 mW/cm²
The percent red was slightly higher than at midday but lower than at sunrise. So, from a red light therapy perspective, sunset performed the worst.
That surprised me. I expected a stronger output due to lower particulate matter and softer sun angles. But no, the data was clear: sunset light is extremely weak in therapeutic wavelengths.
So... What's the Best Time for Natural Red Light?
Let's bring it all together.
If you're chasing therapeutic red and near-infrared light, which stimulates mitochondrial activity and mimics panel treatments, midday sun gives you the most raw power output. But there's a problem with that: UV exposure and heat.
Standing in Dubai's summer sun at noon? Not gonna happen for long. You'll get cooked, literally.
That's why morning sun is your sweet spot, particularly about an hour after sunrise. You're still getting meaningful red and near-infrared wavelengths, without the UV overload, and it's far more bearable to be outside.
Despite the beautiful sunset, it's not the best time for red light exposure. The power output just isn't there.
What About Winter Sun?
There's one more piece to the puzzle: winter midday sun.
It might be the best natural source of therapeutic red and near-infrared light, at least from a practical standpoint. Why?
- The UV intensity is lower, so less risk of burning.
- The heat is tolerable, even during midday.
- You can stay outside longer—20, 30 minutes or more—without discomfort or risk.
Even though it's not the most intense season in terms of sunlight, the balance of safety and effectiveness makes it ideal. If you're somewhere with a cold but sunny winter, this might be your golden window.
Final Thoughts
This whole experiment just confirmed what I've been seeing in my other red light videos and tests:
- Therapy panels offer the most targeted, powerful red and near-infrared light delivery.
- Morning sun—around an hour after sunrise—is your next best bet in the real world.
- Sunset might be lovely for the mood and circadian rhythm, but it's not ideal for red light therapy benefits.
- Midday sun is potent but comes with risks—heat and UV being the main ones.
- Winter midday sun may be the most practical natural option for safe, effective, and sustainable red light exposure.
And no, this doesn't change my habits. I still use my red light panels regularly—about four to five times a week, for 5 to 10 minutes per session, standing very close, sometimes just an inch or two away. That routine works for me. I also still get outdoors when I can, always keeping an eye on heat and UV levels.
What about you? Did any of this surprise you? Will you tweak your red light habits based on this info?
Items Mentioned In This Article:
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Alex's Bio
This blog post was written by Alex Fergus. Alex is a ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog.
