Why Lighting is a Key Factor to your Home's Ambiance & Your Health

Understanding what type of lighting is Actually best for not just your Home but the state of you & your Families Health.

Let me start with a question: Are you squinting… or are your brows raised?!

Ever thought about how lighting affects your mood, sleep, and overall well-being? We don’t always notice it, but the lighting in your home plays a huge role in how you feel—both physically and mentally.

Natural Light = Biological Harmony

Artificial Light = Potential Circadian Chaos

So the skinny here is, our bodies operate on an internal clock, known as the circadian rhythm, which is regulated by light exposure.

• Morning sunlight tells your body to wake up, boost alertness, and set the stage for a productive day.

• Dim evening light signals it’s time to wind down, promoting relaxation and deep sleep.

Unfortunately now insert modern lighting—LEDs, fluorescents, and excessive blue light from screens—and with this our biology gets completely thrown off.

The Problem here:

is that artificial light disrupts our body but "How" you might ask? Allow me to share a few explanations with you:

• Blue light suppresses melatonin by up to 80% (PubMed)—making it significantly harder to fall asleep.

• Fluorescent and LED lights spike cortisol, keeping your body in a stress state when you should be winding down.

  pmc.ncbi.nlm.nih.gov

• Bright overhead lights signal ‘wake up’ mode—which is the last thing you need in the evening.

• Constant artificial light exposure accelerates aging (yes, your indoor lights might be aging your skin and cells faster than time itself) (Harvard Health).

A Britt Fix:

How to Optimize Your Home Lighting for Health & Ambiance:

• Morning sun is non-negotiable. Step outside for at least 2-10 minutes of direct sunlight within the first hour of waking. This anchors your circadian rhythm and boosts dopamine + focus.

• Maximize natural light indoors. Open blinds, sit near windows, and—when possible—work outside. Even cloudy daylight beats artificial light.

• Glass isn’t enough. Windows filter out key wavelengths of light, so actual outdoor exposure is best for regulating your body's clock.

• Use warm, low lighting in the evening. Floor lamps, sconces, and dimmer switches mimic firelight, signaling your brain to wind down.

• Watch the sunset. The red-orange hues act as a natural circadian reset, telling your body that sleep is on the horizon.

• Sleep in complete darkness. Even tiny lights from chargers, modems, or streetlights can disrupt melatonin. Use blackout curtains and an eye mask for deeper sleep.

• Ditch blue light after 10 PM. Scrolling before bed? You’re depleting dopamine and throwing off your mood-regulating neurotransmitters. If you must use screens, switch to red light mode or blue light blockers. 

The Best & Worst Light Bulbs for Your Health

Do:

• Incandescent bulbs – Closest to natural light, promotes circadian balance.

• Halogen bulbs – Similar to incandescent but more energy-efficient.

•  Candlelight – The ultimate nighttime light source—zero energy cost and zero blue light exposure.

• Dimmer switches – Your best friend for adjusting brightness and transitioning smoothly from day to night.

Do Not:

• Fluorescent bulbs – Contain mercury, flicker at high frequencies, and are harsh on the eyes.

• Most LEDs – While energy-efficient, most emit excessive blue light (unless you buy warm, low-flicker options).

If You HAVE to Use LEDs…Not all LEDs are created equal! If you must use LED lighting, opt for bulbs with:

• Low flicker rate – Reduces eye strain and nervous system stress.

• High CRI (Color Rendering Index) above 90 – This ensures colors appear more natural and similar to sunlight.

• R9 values above 90 – This enhances red tones in light, which is crucial for biological signaling and maintaining circadian balance.

These adjustments help mimic natural sunlight as closely as possible, reducing the negative impact of artificial light exposure (Harvard Health).

Final Thought:

Take Back Control of Your Light & Your Sleep

For thousands of years, humans rose with the sun and wound down with firelight. Now, we blast LED light into our eyeballs at midnight and wonder why we feel wired but exhausted.

Perhaps, it’s time to rethink that?

Control your lighting, protect your circadian rhythm, and watch some other great changes unfold.