Circadian lighting: lighting that improves your health

Many people ignore it, but the natural light we receive directly influences our state of health. By organising and artificially illuminating our routine, it is essential to try to imitate what the sun is doing at all times.

When choosing a house, we all want light, lots of light. Somehow, we sense that the sun is going to do us good.

But what happens in our bodies if we spend a lot of time in places without sunlight? What is the best artificial light for working? What are the effects of not using the right bulb?

If your eyes get tired and you return from work with migraines, you may need to learn what circadian lighting can do for you.

 

Your body moves to the rhythm of light

Human beings are creatures of habit. Seemingly small changes in the outside world can trigger all kinds of changes inside our body. A good example are the two time changes we make every year (which will disappear). Something seemingly as trivial as moving the clocks forward or back by an hour causes sleep problems in a significant percentage of the population every year.

Most of us have accustomed our body to be active during the day and to sleep at night. As a result, our cells use sunlight to orientate themselves and accelerate or slow down their metabolism. Circadian Rhythms are the set of mental, physical and behavioural changes that we experience during 24 hours.

In contemporary Western civilisation, humans spend most of their lives indoors, under a roof, with artificial light. How does this affect our circadian rhythms?

It is logical to think that our metabolism can be affected if we barely see sunlight. In recent decades, scientists have been engaged in investigating circadian lighting, which consists of simulating the biological rhythms of the human body. Their findings include the relationship between altered circadian rhythms and the development of eating disorders, insomnia and depression.

“Circadian lighting consists of imitating the current sunlight outside using artificial light indoors.”
Back Lorem ipsum dolor sit amet, consectetur adipisicing elit. 50 icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Calendar icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Empresa icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Gas icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Sunset icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Hogar icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. 24h icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Luz icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Luz Gas icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Moon icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Settings icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Sun icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Time icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. 2h_1 description_2h_1 24h description_24h 50h description_50h big_business description_big_business big_corporations description_big_corporations business description_business calendar description_calendar condo_manager description_condo_manager darksite description_darksite electric_energy description_electric_energy electricity_gas description_electricity_gas config description_config electricity_gas_config description_electricity_gas_config electricity description_electricity email description_email fax_1 description_fax_1 gas_big_business description_gas_big_business gas_big_corporation description_gas_big_corporation gas_medium_business description_gas_medium_business gas description_gas go_to_enel.com description_go_to_enel heater description_heater heating_maintenance description_heating_maintenance home description_home kitchen description_kitchen maintenance description_maintenance medium_business description_medium_business night description_night personal_website description_personal_website phone_call description_phone_call renewables description_renewables solar_panel description_solar_panel some_hours description_some_hours thumb_down_solid description_thumb_down_solid thumb_down description_thumb_down thumb_up_solid description_thumb_up_solid thumb_up description_thumb_up

How is this achieved? If we didn't spend so long indoors and lived in climates and homes with an abundance of sunlight, we would wake up with a light that would progressively, hour by hour, increase its intensity and transform into a warm light at noon. Then, also gradually, it would decline until nightfall.

Following this logic, it is easy to trace 5 principles of circadian lighting:

  • Cool lights under which you work and warm lights under which you relax: historically, working hours were during the coolest hours. In the early hours of the morning the sunlight is cold, but it becomes warm as the day progresses. Cool lights are therefore recommended for reading, working and concentrating. Warm lights are contraindicated for all the above but transmit relaxation and tranquillity.
  • Intensity controllers: these simple devices are cheap and allow you to regulate the intensity of the bulb in each room. They are highly recommended in places with little sunlight, as there is no better way to imitate the day, with a peak of light at midday that declines both before and after.
  • In the bedroom, yellow/orange and soft lighting: this imitates the sun at dawn and sunset. Being the ideal room for resting, it is where we most need a dream-prone atmosphere.
  • No screens before sleeping: screens reflect light and, in doing so, activate the brain. Reading a book in paper format is a much more advisable activity for promoting sleep.
  • At night, sleep: except for exceptional occasions, what is good for your health is to go to sleep at night. Obviously, this is not always possible (especially when the days are short) but it is an ideal goal to progress towards.

 

The best light for your work

In addition to our own home, the workplace is usually the place we spend the most time. That's why setting up optimal lighting has undoubted effects on our concentration and productivity.

But it's not just about working more and better. It is also about our health. Eye discomfort and visual fatigue, which are common in the work environment, are very often related to the type of lighting. Even back and neck ailments may be caused by inadequate light.

Follow these 5 tips to ensure healthy lighting in your workplace:

  • Mostly cool lights: that is, bluish lights. These promote concentration.
  • Avoid screen reflections: take your time each morning to orientate the screen so that there are no portions of the monitor that will bother you with flashes. Reflections cause a loss of concentration and generate visual fatigue in a short period of time.
  • Avoid sudden changes in light, flashing lights and contrasts: you are advised to maintain the same level and tone of light throughout the working day, unless, during the same day, we change to a completely different task (and if we do, it is advisable not to make many changes in a short period of time). Moving from a gloomy to a strongly lit environment, or vice versa, causes disorientation and affects our circadian rhythms.
  • Avoid low and too dim lighting: this forces you to strain your eyesight, immediately provoking tiredness, headaches and stress.
  • Seek sunlight: all you can get will do you good, as it offers your body clues about the time of day we are at, adjusting all your rhythms. A place beside the window is always the most desired.
“Circadian lighting is no anecdote but a health factor that, in extreme cases, can cause serious sleep and eating disorders.”
Back Lorem ipsum dolor sit amet, consectetur adipisicing elit. 50 icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Calendar icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Empresa icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Gas icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Sunset icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Hogar icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. 24h icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Luz icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Luz Gas icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Moon icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Settings icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Sun icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. Time icon Lorem ipsum dolor sit amet, consectetur adipisicing elit. 2h_1 description_2h_1 24h description_24h 50h description_50h big_business description_big_business big_corporations description_big_corporations business description_business calendar description_calendar condo_manager description_condo_manager darksite description_darksite electric_energy description_electric_energy electricity_gas description_electricity_gas config description_config electricity_gas_config description_electricity_gas_config electricity description_electricity email description_email fax_1 description_fax_1 gas_big_business description_gas_big_business gas_big_corporation description_gas_big_corporation gas_medium_business description_gas_medium_business gas description_gas go_to_enel.com description_go_to_enel heater description_heater heating_maintenance description_heating_maintenance home description_home kitchen description_kitchen maintenance description_maintenance medium_business description_medium_business night description_night personal_website description_personal_website phone_call description_phone_call renewables description_renewables solar_panel description_solar_panel some_hours description_some_hours thumb_down_solid description_thumb_down_solid thumb_down description_thumb_down thumb_up_solid description_thumb_up_solid thumb_up description_thumb_up

Spend a minute to find the product which best adapts to you:

{{firstStep.title}}

We are finding the right energy for you...

advise icon go to the advise Facebook icon go to Facebook Twitter icon go to Twitter Youtube icon go to Youtube Messenger icon go to Messenger Linkedin icon go to Linkedin Instagram icon go to Instagram Shared Link icon Go to the shared link Checkmark Success icon Checkmark Success down arrow icon down arrow Previous Go to previous Next Go to the next close icon close add icon add up arrow icon up arrow oblique arrow icon look obliquely Arrow down icon Arrow down search engine icon search search engine icon search share icon share filter icon filter email icon send mail email icon email phone icon phone fax icon fac print icon print play icon play user icon go to the user section error icon an error has occurred info icon information thumb up icon like thumb up icon like thumb down icon don't like thumb down icon don't like clock icon Clock Lamp icon Lamp List icon List Map icon Go to the map Phone icon Phone Emergency icon Emergency Pause icon Pause Play icon Play Logout icon Sign off Phone icon Phone