How to Use Smart Lighting Throughout the Day – Circadian Lighting Tips
When you think of intelligent lights, you might think of LED lighting that can change colors and connect to Bluetooth, or bulbs that are activated through the touch of a button on your phone. However, in this space, smart lighting refers to circadian lighting, light that caters to your internal circadian rhythm.
Keep reading to find out what smart lighting is, how it’s related to your circadian rhythm, and how to effectively use circadian lighting to boost health, both physical and mental.
What is Smart Lighting (Circadian Lighting)
Again, while many think of smart lighting as lighting connected to technology with the capacity to change colors or be activated/deactivated through your phone, this type of intelligent lighting refers to your internal circadian rhythm. Your circadian rhythm is a natural internal cycle that repeats on your body’s natural 24-hour clock. It helps keep you awake when you need to be and lets you rest and sleep at night. Circadian rhythms are automatic but some things can affect it, with light being the most common influence.
Outside factors such as light send a signal to your brain to stop producing melatonin, the hormone that helps you sleep. As the day goes on and the Sun starts to set, melatonin production is increased, which is what makes you feel sleepy at night. That is where smart lighting, or circadian lighting, comes into play. By adjusting the intensity and illumination of light throughout the day you can help regulate your internal circadian rhythm effectively.
How to Use Smart Lighting Throughout the Day – Circadian Lighting
Here is how to use smart lighting, or circadian lighting, throughout the day. Utilizing this form of circadian lighting can help you feel more alert throughout the day and get a better night’s sleep later on. Sleeping is one of the most important things we do, and it’s essential for us to guard our sleep because of this. For more about why sleep is so important, check out the facts here!
When you First Wake Up
When you first wake up, instead of reaching for your phone, try some circadian lighting instead. This can be something as simple as going outside. This is helpful if you wake up before 10 am since morning sunlight is less harsh. It can even be a great way to get in some vitamin D for a couple of minutes. This light can fill you with more energy throughout the day and can help regulate your circadian rhythm to help you feel more sleepy at night. Going out and getting some natural sunlight in the morning is one of the best morning routine habits you can adopt into your daily life. For a simple morning routine anyone can benefit from, check out this guide right here!
In the Morning
Later on in the morning, you can enjoy natural light in your home by opening up a few windows. If you don’t have natural light, try to opt for brightly lit spaces with bright white light. This signals to the brain that it’s time to get moving. Morning is a great time to expose yourself to Bright lights in order to further promote concentration for the rest of the day.
Afternoon Time
During the afternoon, you can still benefit from bright lighting in your surroundings. It’s all right to work in brightly lit areas such as your workplace, office, or classroom. Try to get some natural light whenever you can, observing the sunlight outside to help you further regulate your circadian rhythm. The afternoon should be our best time for productivity and alertness. Make the most of it and get all the work you need to get done under the bright lights of your environment. Yeah
Evening O’Clock
As the evening starts to roll around, start dimming the lights. This means turning off harsh white light and instead choosing warmer, soft-toned lighting. This signals to the brain that it is almost nighttime, increasing the body’s production of melatonin, the sleep time hormone. You can even try to romanticize your life more and do things by candlelight. Include evening activities such as meditating, yoga, or cooking dinner by candlelight! Candlelight is extremely easy on the eyes, meaning it is a source of natural lighting that does not promote alertness. Try to avoid reading by candlelight as this can be a bit tiring on the eyesight!
Nighttime
As nighttime rolls around, after the sun sets, it’s important to shift all technology into filtering out blue light. The blue light from phones and laptops can be detrimental, the opposite of smart lighting. Blue light interferes with your body’s natural circadian rhythm due to its frequency. Blue light is a frequency that signifies awakeness and reduces our body’s ability to produce melatonin. Many phones and laptops have a night light mode which helps to reduce blue light from the screens. You can also set a specific time at night to stop technology use. At night, the most important thing is rest. Check out this full guide on how to create a perfect nighttime routine no matter who you are.
The Takeaway
Smart lighting does not have to mean using LED lights or linking your light sources to your technology or phone. It can simply mean circadian lighting, a type of lighting that adjusts the brightness of your lights to that of the sunlight outside. Smart lighting is about knowing when to go outside and get some natural sunlight, and when to dim the lights indoors. Smart lighting is about filtering out blue light at night and improving your rest. For even more information about circadian rhythms, check out this article here!
Remember that health comes from within. Eat nutrient-dense food, move your body, and care for your mental health. Daily habits are the building blocks for emotional, mental, and physical health. As shown above, take care of your gut health! Learn everything you need to know about gut microbiota today for free here.
