You might not even realize it, but that fluorescent ceiling light could put you on high alert. And it’s probably no coincidence that you feel best when you’re next to the amber glow of your living room table lamp.
Although most people recognize that having lighting Lighting in the home is important for practical reasons – for example, to avoid accidents cooking or wearing makeup – research shows that the right types of light are also essential for human well-being. “Lighting has a significant effect on people’s psychological state, as well as the way they think and behave,” says Sally Augustin, a design and environmental psychologist in Chicago. “We are a kind of animal that needs light. It’s what keeps the mind and body in the best shape possible.”
The exposure to natural light and some types of artificial light help the body maintain its circadian rhythm, the internal clock that regulates key functions like sleep and wakefulness, hormone release, blood pressure, and body temperature fluctuations.
A 2021 study on the International journal of environmental research and public health found that having access to daylight indoors helped participants fall asleep faster at night and gave them a greater sense of vitality during the day. A 2022 study from the journal Construction and Environment concluded that incorporating natural light into nearly every room—kitchen, bedroom, living room, and dining room—improved people’s emotional well-being.
Bottom Line: Indoor light sources are very important and affect a myriad of aspects of our mood, such as irritation and productivity. Here are some strategies to consider when creating a lighting plan for your space.
Enjoy (or imitate) natural light
“Natural light is magical medicine: it improves mood, mental performance and the ability to relate to people,” says Augustin. But you have to “be careful with glare,” he adds, as it makes your eyes work harder and can cause strain and fatigue. (To minimize this, try sheer curtains or set perpendicular to the window, he suggests.)
If your home doesn’t get a lot of natural light, you can achieve an optimal level of daylight with full-spectrum bulbs, says Kati Peditto, a Denver psychologist and director of the Human Experience Laboratory at the architecture firm Perkins and Will. These lamps replicate natural sunlight and can be found in hardware stores, supermarkets, and online.
“Full spectrum lighting brings visible and invisible forms of light (such as infrared and ultraviolet) and has a daylight-mimicking effect that reduces stress and increases alertness,” he recalls (full spectrum light is associated with low levels of stress hormones such as cortisol).
In artificially lit spaces, experts recommend varying the “temperatures” of light at different times. During the day, Augustin recommends a cool light – ranging from blue to white – which is energizing and facilitates concentration and focused work. Instead, spending time in warm light – ranging from yellow to orange – promotes relaxation and creative thinking: it’s the one for you in the late afternoon or evening.
In general, Augustin recommends the use of cold lights high in the room (as in ceiling lighting) and lower warm lights (in table or floor lamps) to optimize function and ambiance. When purchasing bulbs, look for labels that indicate coolness (such as “white,” “cool white,” or “daylight”) or warmth (“soft white” or “warm white”).
To mimic the setting sun, place lights with dimmers so you can dim them gradually. Being under bright lights at night can suppress the release of melatonin, making it difficult to fall asleep, as can exposure to blue light and blue-tinged white light – the most common culprits are also electronics such as computers, cell phones and TVs such as LED and fluorescent lamps.
Match the type of light to the environment
“You can create different light zones for activities,” advises Augustin, whose company, Design With Science, uses neuroscience principles to create spaces that promote positive moods. Try bright lighting in the kitchen, such as lights under the cabinet, to increase safety and prevent eye strain, or a gold bulb in a desk lamp to stimulate creativity.
To the bath“Light shade matters because we judge our appearance by looking in the mirror,” says Jennifer Veitch, an environmental psychologist in Ottawa and principal investigator for the National Research Council of Canada. The light should be strong enough (at least 60 watts, depending on the size of the bathroom and what the lamp can handle) so that you can see yourself clearly, but with a warm undertone so your skin doesn’t become strange tint.
If you leave a plug-in nightlight in the bathroom for overnight visitors, Veitch recommends making sure it’s warm (amber to red) so it doesn’t hinder falling asleep. The same goes for the corridor.
To the stay, Pedict recommends warm lighting because it facilitates relaxation and social interaction. The same goes for the rooms; plus, warm lighting doesn’t interfere with your ability to fall asleep, Veitch concludes. While these lighting guidelines apply to most people, individual answers will vary, so experiment to see what works for your home. “Choosing lighting is much more complicated today because there are so many options, Veitch says.”
TRANSLATION BY RENATO PRELORENTZOU
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
