The impact of lighting on the body is significant. It can influence mood, creativity, and cognitive performance. Natural light enhances mood and productivity, while warm lighting creates a cozy atmosphere, and cool lighting aids concentration. Artificial light fills the gap when natural light is insufficient, with circadian lighting systems helping to maintain natural rhythms. Different light colors can also affect the body, mood, hormones, and sleep in various ways.
Lighting regulates our circadian rhythm, a fact often overlooked. In the past, it dictated when to eat and sleep and even provided protection. However, we frequently neglect its significant impact in modern times because we can control it when needed. We often don't realize that bright or just normal light while sleeping, in the early hours of the day, or late at night hurts us.
As winter approaches and the lighting changes, it's impacting our hormones, digestion, and sleep patterns, preparing us for the colder months. If you're like me, you might crave brightness and tend to over-illuminate every area of your home. I've been working on adjusting to this shift over the past year.
Blue and bright light is beneficial for waking up and during the early part of the day, as it aids in releasing estrogen and cortisol, which help us become alert and active. This type of light is ideal in the morning and early afternoon. As the day progresses, softer lighting, transitioning to amber and red hues, is preferable, emulating the sun's natural progression. This shift encourages the body to release adenosine and progesterone and produce melatonin to prepare for sleep. In the evening, as we wind down, it's advantageous to have softer, redder light, especially if we spend time watching TV or using computers and phones, to minimize blue light exposure. Switching these screens to night mode at least two hours before bedtime is recommended.
This lighting impacts our pineal gland, which is connected to our hypothalamus. Why is this important?
The pineal gland is a small, pea-shaped endocrine gland located deep in the brain, between the two hemispheres, near the center. Its primary function is to produce and regulate the hormone melatonin, which helps control the body's sleep-wake cycle and circadian rhythms. The pineal gland is sensitive to light; during periods of darkness, it increases melatonin production to promote sleep, while exposure to sunlight decreases melatonin levels, promoting wakefulness.
The hypothalamus is a small but crucial brain region located below the thalamus and above the brainstem. It plays a vital role in regulating many bodily functions by acting as a link between the nervous system and the endocrine system via the pituitary gland.
Good lighting can significantly contribute to maintaining proper hormone balance and homeostasis in the body. Getting outdoors for 5 minutes morning and night helps. Bright light in the morning and softer/red lights at night can help prepare for bedtime.
Allowing natural light to enter through windows is excellent, and it is beneficial to ensure exposure to outdoor light for at least five minutes in the morning and evening to help your eyes adjust.
Quality lighting that we can adjust with the day's progression can benefit your hormones, sleep, and overall bodily balance. In my bedroom, I have installed lights that dim at bedtime. It is advantageous to have such lighting throughout the home, gradually dimming in the evening and transitioning to softer lights to prepare for sleep.
These are factors that are of higher importance in the winter as it is cold, and we do not go outside for natural sunlight as often.
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