How Optimising Light can Transform your Health and Home
In the last episode of the Healthy Home Show Podcast, I had the pleasure of speaking with Dr. Shelley James, affectionately known as the “Light Lady.” With her wealth of knowledge on the impact of light on human health, especially in relation to our built environments, Dr. James provided invaluable insights into how we can optimise our living and work spaces for better wellbeing. Here are some key takeaways from our enlightening (haha) conversation.
1. Natural Light vs. Artificial Light: The Orange Analogy
Dr. James likened natural light to a fresh orange—rich in micronutrients and sensory engagement—whereas artificial light is akin to bottled orange juice, often missing vital components. Natural light delivers a balanced spectrum of wavelengths that our brains are evolved to respond to, supporting visual and non-visual pathways essential for growth, mood regulation, and sleep-wake cycles.
2. Circadian Lighting: Synchronising with Nature
Our bodies are designed to follow natural light cycles, with bright light in the morning signaling wakefulness and dim light in the evening preparing us for sleep. Dr. James emphasised the importance of exposing ourselves to bright, natural light early in the day and reducing exposure to artificial light, especially blue light, in the evening. This helps maintain a healthy circadian rhythm and supports better sleep.
3. Blue Light and Sleep Disruption
While blue light, prevalent in LED screens, is known for its wakefulness-inducing properties, it’s not just the light itself that disrupts sleep but also the stimulating activities we engage in on our devices. Dr. James suggested dimming lights and using warmer, low-blue light sources in the evening to create a more conducive environment for winding down.
4. Practical Lighting Tips for Your Home
To maximise natural light, position your furniture to face windows and use reflective surfaces to bounce light around. Clean windows regularly to let in more light. For evening lighting, opt for lamps and candles to create a calm, relaxing atmosphere without overwhelming your eyes. Dr. James recommended using adjustable desk lamps and avoiding dimmer switches unless they are high quality, as they can introduce flicker and noise.
5. Biophilic Lighting Design: Connecting with Nature
Biophilic design, which aims to connect us with nature, can be applied to lighting as well. Dr. James discussed how layering light—using high-level diffuse light to mimic the sky and lower-level task lighting—can create a more natural and comforting environment. Highlighting natural elements in your home with strategic lighting can also enhance the biophilic effect.
6. The Dark Side: Importance of Nighttime Darkness
Creating a truly dark environment at night is crucial for good sleep. Dr. James pointed out that even small amounts of light can be disruptive. She recommended blackout curtains and using eye masks to ensure darkness, and being mindful of light pollution from electronic devices.
7. Lighting Innovations and Trends
Dr. James shared exciting advancements in lighting technology, such as LEDs that can change colour temperature throughout the day to mimic natural light cycles. She also highlighted the importance of sustainability in lighting design, with new products designed to minimise energy use and light pollution, promoting both environmental and human health.
8. Strategies for Urban Dwellers
For those living in urban environments with limited access to natural light, Dr. James advised using mirrors to reflect light, choosing light colours for walls and ceilings to enhance brightness, and incorporating artificial skylights that simulate natural light patterns.
Statistics to Illuminate Your Mind
Blue Light Exposure: Studies have shown that exposure to blue light at night can delay melatonin production by up to 90 minutes, affecting sleep quality.
Daylight and Health: Research indicates that children who spend 90 minutes outside each day have a 40% lower risk of developing myopia (short-sightedness).
Energy Efficiency: LED lighting can reduce energy consumption by up to 75% compared to traditional incandescent bulbs, making it both an economical and environmentally friendly choice.
Final Thoughts
Light is a powerful tool that can significantly impact our health and well-being. By making mindful choices about how we use and interact with light in our homes, we can create environments that support better sleep, mood, and overall health. As Dr. James aptly puts it, embracing the science of light can help us lead brighter, healthier lives.
For more insights and practical tips on optimising your home lighting, you can find Dr. Shelley James’ books, “Your Essential Light Survival Guide” and “The Light Parent’s Guide,” on Amazon. Stay connected with her latest work and updates on LinkedIn or visit her website at Age of Light Innovations.
I hope you have enjoyed learning about all the amazing ways light can affect our health in this week’s episode. If you are interested in diving into the other 11 concepts that create a Healthy Home, there’s loads more info on my website – www.charlielemmer.com
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Be WELL
Charlie x
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