How Lighting Affects Mood (for Better or for Worse)
You’ve experienced it before: walking into an office lit by fluorescent bulbs and feeling your stress rise with every flicker. Or walking into a beautifully lit waiting room and feeling a sense of relaxation come over you.
Light changes us. It can significantly influence our emotions and behavior for better or for worse. It can help us focus (or not), and it can help us rest (or not). A 2003 study by Boyce et al. concluded that well-designed lighting can indeed enhance mood.
The key term there is “well-designed lighting.” But before we discuss ways to make your home’s lighting more conducive to well-being, here's an overview of key lighting characteristics that can impact our moods:
1. Brightness
- Bright lighting tends to increase energy levels. It can improve mood and boost productivity, making it suitable for workplaces, hobby rooms, and any area dedicated to tasks that require concentration. On the other hand, bright lighting can be counterproductive In bedrooms, living rooms, and other areas meant for relaxation.
- Dim lighting creates a more relaxed and intimate atmosphere. It can induce calm and is often used in living rooms, lounges, and bedrooms to encourage relaxation. At the same time, excessively dim lighting may contribute to feelings of sadness or depression in some individuals.
2. Color Temperature
Color temperature is measured in Kelvins (K), and has a significant impact on how we feel and act.
- Warm light (2700K-3000K), which resembles the natural light of sunrise and sunset, creates a cozy and inviting atmosphere. It is soothing and can help in winding down, making it ideal for living rooms, dining areas, and bedrooms.
- Neutral light (3500K-4100K) provides a neutral white illumination, and is often used in kitchens to create a productive and clean-feeling environment.
- Cool light (5000K-6500K), which is similar to full daylight, enhances alertness and concentration and is commonly used in home offices and studies. It can be invigorating but may also feel less personal or inviting.
3. Light Distribution
Light distribution refers to the way light is dispersed from a light source, influencing the overall illumination and visual effect of that space.
- Even light distribution reduces shadows and glare, contributing to a balanced and harmonious environment. It can reduce eye strain and is conducive to areas dedicated to tasks that require accuracy and focus.
- Directional lighting, such as spotlights or task lighting, draws attention to specific areas or objects. It can create visual interest and highlight features, making a space feel dynamic and exciting. That said, it can make a space feel uncomfortable, if the light is too intense or improperly directed.
- Accent lighting is used to emphasize particular areas or objects, such as artwork or architectural features. It can create a sense of drama and make a space feel more luxurious and engaging.
Natural Verses Artificial Light
No discussion of how lighting affects mood should get far without discussing the differences between natural and artificial light. Exposure to natural light is crucial for regulating circadian rhythms, which influence our sleep patterns, our energy levels, and our overall well-being. Sunshine contains blue light, which suppresses melatonin, helping us stay alert.
In a study conducted in 2014 by Boubekri et al., workers with access to natural light in their offices reported better sleep quality, more physical activity, and higher quality of life than those without natural light. Given all that, it’s no wonder that healthy doses of natural light can improve our mood and reduce the risk of depression and anxiety.
Artificial light is a different story. When poorly designed, it can negatively impact our mood and behavior, contributing to stress and discomfort and even causing eye strain and headaches. (Think of those fluorescent office lights.) On the other hand, when artificial light mimics natural light, it can provide functionality and even boost our productivity without those negative effects.
A Note on Blue Light
As mentioned above, blue light’s potent ability suppress melatonin is helpful for daytime activity and alertness. That same property becomes problematic when it’s time to go to sleep, though. If you’re exposed to blue light (which comes from screens as well as sunlight) right up until bedtime, you might find it challenging to fall asleep and stay asleep. To enjoy the benefits and avoid the pitfalls of blue light, try to get plenty of natural light during the day and switch off screens 1-2 hours before bed.
Signs Your Lighting Might Need an Upgrade
Here are some signs that your home’s lighting might be negatively impacting you. (There could be other causes for these symptoms, of course, and consulting your physician is always recommended.)
- Eye strain and discomfort
- Fatigue
- Sleep disruption
- Difficulty concentrating
- Mood swings and irritability
- Depression
- Anxiety
- Sleep disruptions
- Decreased motivation
- Increased stress
- Visual clarity issues
It’s a daunting list, but there is a bright side to all this. Just as bad lighting can negatively affect us, good lighting can help us focus better, rest better, and feel better. In fact, even if you’re experiencing none of the symptoms above, better lighting can still offer you benefits. Which brings us to our next topic:
Seven Ways to Improve Your Lighting Atmosphere
1. Maximize natural light coming in through windows, glass doors, and skylights. Turn off light fixtures when sunlight is sufficient. Open curtains and blinds during the day, position wall mirrors to reflect natural light sources, and arrange task areas (writing desk, puzzle table, sewing machine, reading chair, etc.) near windows.
2. For after hours and in rooms without natural light sources, consider full-spectrum or daylight bulbs, so that your fixtures can imitate natural light.
3. Set up ample task lighting to areas dedicated to activities that require focus and clarity. Consider pendant lights over your kitchen island, a lamp in the reading nook, wall sconces on either side of the vanity mirror.
4. Install dimmer switches, which allow you to adjust lighting levels according to the time of day and activity. This is especially useful in multifunctional rooms like bathrooms, kitchens, and bedrooms, which sometimes need to support clarity and focus, and other times need to help you relax and unwind.
5. Optimize color temperature, using warmer light (2700K-3000K) in rooms meant for relaxation, and cooler light (5000K-6500K) in spaces where you need alertness and productivity.
6. Choose high-quality fixtures and bulbs that don’t flicker, and minimize glare by using shades to diffuse light, using indirect light to illuminate spaces, and ensuring light sources aren’t in your direct line of sight.
7. In each room, create a well-balanced and adaptable lighting atmosphere by combining the three layers of light: ambient lighting (which provides general illumination, making the entire room visible, welcoming, and easy to navigate), task lighting (which makes tasks like cooking, cleaning, reading, and sewing easier and more efficient), and accent lighting (which highlights artwork, framed photography, and other points of visual interest).
Ready to Upgrade?
Visual Comfort & Co. offers a broad range of lighting fixtures, from bold chandeliers and subtle recessed lights to sleek pendants and warm table lamps. Whatever you need to turn your home into a haven of well-designed lighting, you’ll find it here.