Lighting in line with the human biological clock and its impact on our well-being

Light, and man's natural diurnal rhythm

Light and well-being - two seemingly separate concepts that in fact share a strong and constant connection. Any source of light, from the bright rays of the sun to the discreet glow of an alarm clock, produces light waves that our body recognizes and reacts to. Therefore, light is of great importance for our well-being, and we are not just talking about sunlight, but also light in the interiors where we stay and where we usually spend most of the day.

Each of us has a natural diurnal rhythm - an internal clock that is regulated, among other things, and actually primarily by light. The diurnal rhythm, how we function, how we feel, how we work and how we sleep, depends largely on the amount and quality of light we are surrounded by. The presence of light in our lives, in our homes and in the workplace - both natural and artificial - is therefore extremely important, especially in countries such as Poland, whose residents, due to their geographical location, have limited access to sunlight for most of the year.

So what can we do to satisfy the need for the presence of light in our lives, improve our well-being and make the light we surround ourselves with harmonize with our natural rhythm? How to choose light sources for interiors, how to design lighting in our homes and apartments to be in harmony with human biological rhythms?

Exposure to daylight and artificial light, and diurnal rhythm

To understand why light affects our mood, we need to understand why it affects our body. The human body operates according to various biological systems, and one of the most important of these is the circadian system. This system uses light signals to regulate other systems in the body and affects processes such as the release of chemicals into the brain. For hundreds of thousands of years, our ancestors performed their most important activities in the glare of daylight. Before the invention of artificial light, it was the natural diurnal cycle that regulated our biological clocks, and as a result, we are shaped to see and function most effectively during the day or in light that corresponds to sunlight. The night and the prevailing darkness was a time for resting and spinning stories around the campfire.

How light affects the body?

Sunlight has many advantages. In moderate amounts, it can increase vitamin D levels, strengthen bones, prevent cancer, treat skin diseases and other conditions. Not surprisingly, sunlight also has an impact on our mental health. While the lack of natural light helps in the production and release of melatonin and may be linked to the occurrence of panic attacks and anxiety disorders, its presence triggers the release of serotonin, the happy hormone. Increasing exposure to natural light can also support the treatment of symptoms of depression and vitamin D deficiency. Access to natural light gives us energy during the day and helps us fall asleep faster at night. In the modern world, where we spend so many hours within the "four walls" of our homes or office buildings, of great importance for our well-being is the type, intensity and temperature of the artificial light we surround ourselves with, as it significantly affects our circadian rhythm - both positively and negatively.

The effect of light on humans

Circadian rhythm is a biological cycle that regulates how our body functions during the day and night. A key part of the diurnal rhythm is the way human physiology responds to ambient light and brightness. Our internal "clock" based on light regulates various functions and processes in our body - such as hormone production, preparation for sleep and wakefulness, feelings of hunger or body temperature. Too much or too little light or exposure to light at the wrong time of day can disrupt circadian rhythms and affect our health and well-being, increasing the risk of many diseases.

This is because our biological circadian rhythm requires both periods of light and darkness for the body to function properly. Ideally, when night falls, our bodies should be cut off from light sources so that our body can perform certain vital functions during this time. Unfortunately, any exposure to light during the night - even that coming from a dim lamp next to the bed, the flashing LED of an alarm system, or the glow of an alarm clock - interferes with the functioning of our body. Changes in time of exposure to light, cause phase shift of circadian rhythms. Studies have shown that light affects our physiology directly and indirectly, and that exposure to artificial light at night and/or certain colors of light during the day have direct effects on mood, behavioral state, alertness, concentration and cognitive abilities.

Light and well-being on a daily basis

How to use sunlight and how to choose light for our interiors to meet natural human needs? How to surround ourselves with light that promotes our well-being, motivates us to work, calms us down before bedtime and, in general, is compatible with our biological diurnal rhythm?

• Use the jarend of! Sunlight is life, so go out for a walk every day for at least 20-30 minutes or have your morning coffee on the terrace (without sunglasses for optimal exposure, unless your eye doctor recommends otherwise). Stop for a moment and expose your face to the sun. Such a "sun bath" will not only put you in a positive mood, but will also be the best energizer for your body.

• Take a walk around your home and see if you are making optimal use of natural light in the interior, aND immediately after getting out of bed... open the curtains! During the day, sit by the window (if possible, also if you are at work).

• Ensure that your lamps are equipped with bulbs with the right - to their function - color temperature. Remember - warm light calms you down and helps you relax, cold light stimulates you and motivates you to work. More about selecting bulbs by lamp function and the effect of light temperature on our well-being you can read in the article HERE.

• If you have the opportunity, choose lamps with intensity control (dimmable) and color temperature control, which you will be able to tune to the time of day and your daily rhythm. Examples of such lamps are lamps from the Apolin collection, which can be controlled via remote control or app. You can also buy special dimmers, which will allow you to better control the intensity of light in the interior.

• When designing lighting in the interior, keep in mind principle of layered lighting. Bring the inside more table lamps i flooring, so that in the evening you can turn off the overhead light and use it when you are resting. It may also be helpful to purchase dimmers, with which to easily regyou will control the intensity of the light.

• Control your exposure to artificial light! Minimize or eliminate bright light sources in the evening (center light), and do not use devices with screens that emit blue light before bedtime. There are applications that allow you to change the color of the screen to a warmer color - amber or slightly red.

• Use light therapy devices during periods of prolonged darkness (autumn, winter, rainy days).

Lighting focused on occupant well-being in the workplace

Homes and residential interiors are not the only spaces where architects and designers should take into account the natural diurnal rhythm of users when designing lighting. Some technical lighting manufacturers offer human-centric lighting systems and designs, which are often used in workplaces, hospitals and other public facilities designed with a focus on the well-being of their users. These systems offer different lighting schedules programmed to follow the rhythm of natural light, creating circadian benefits for all occupants of a space. This approach for office spaces brings not only benefits for users, but also for employers. In offices - in addition to supporting the overall health and well-being of the occupants of a space - circadian lighting can also affect concentration, motivation and energy during working hours. Smart lighting control systems can help set the right light at the right time and in the right place, reducing stress levels, positively impacting concentration and addressing the needs of our diurnal rhythm.

Light is our greatest ally and friend, although we so often underestimate it. Both natural and artificial have a huge impact on our body and well-being - even while we sleep. Without light there is no architecture either - light brings spaces to life and gives shape to interiors. Therefore, it is worthwhile to know its nature well, take advantage of its advantages and surround yourself with it to feel good in your home.