Let There Be Light! 7 min read
For many millennia the human race has evolved with natural light. Natural light is intrinsic to our overall well-being as it significantly affects the body-own circadian system. The circadian system and its specific rhythms refer to the physical, mental, and behavioural changes that follow a daily cycle, such as sleeping at night and being awake during the day which is a classic example of a light-related circadian rhythm. It is now well accepted that many immune functions display prominent rhythms in synchrony with the regular 24-h sleep–wake cycle, including the meridian system, and readily communicate between the central and somatic nervous system, endocrine system and immune system by transmitting and exchanging neurotransmitters, hormones and cytokines. Therefore, having the right balance and quality of wake and sleep cycles is critical to achieving wellness. More on the circadian rhythms can be found in our blogpost Sleep-Hygiene which explores how perfecting sleep improves wellness, health and harmony.
Human evolution has eventuated in that many of us now live and work in a world filled with artificial light – which is why it is ever so important to recognize and utilize this abundant natural resource as well as incorporate creative and modern solutions within our homes and offices. Light exposure determines how our body synchronizes which affects health and wellbeing. At an optimum this would be natural sunlight being bright and blue during the day, transitioning to soft and warm in the evening, then fading gradually into natural darkness. Being aware of and embracing our natural biological rhythms results in that we are less likely to become sick, and if we do so, we recover and heal significantly faster. It is therefore essential to designing homes and office spaces that effectively utilize natural sunlight and provide high quality lighting, preferably having a well-adjusted circadian lighting system installed.
Lighting up your life - The benefits of natural or nature identical light
Many of us, when entering a well-lit room that displays “good” Feng Shui, will experience a positive vibration, a sense of increased space and lifted spirits, a place where we feel warm and comfortable to be. Such rooms exhibit and radiate health, wealth and harmony, and reflect tranquillity and inner peace. Albeit such perceptions, well-light rooms are more than simply a thing of mind over matter. There are genuine and tangible aspects as to why sufficient natural light is beneficial to our personal health and wellbeing.
Homes and office spaces that allow for adequate natural sunline trigger the production of Vitamin D in our body. Vitamin D is critical to our immune system in order to fend off harmful bacteria and viruses. Having adequate levels of Vitamin D also reduces the risk of cardiovascular disease and strengthens bone growth, as it regulates the absorption of calcium and phosphorus.
Natural sunlight further encourages the production of hormones, such as serotonin and dopamine, which are stored and released by the pituitary gland located in the centre of our brain. These endorphins affect our body as they work both as neurotransmitters and inhibitors, and hormone messengers.
Some of the body functions regulate by serotonin and dopamine are:
- Sleep
- Emotions & Mood
- Fear & Anxiety
- Stress & Relaxation
- Focus, Learning & Clear Thinking
- Reward System, Pleasure & Pain
- Fine Motor Tuning
- Appetite & Digestion
- Insulin Regulation & Nutrient Absorption
- Body Temperature
- Blood Flow
It is important to remember that there is an ongoing interplay of various hormones and neurotransmitters at any given time within our body. These are influenced by our daily tasks, level of stress, quality of wake and sleep cycles, the food, beverages, supplements or medications we consume, as well as our physical exercise and meditation routines etc. Natural lighting, despite being very important, is only one of many elements to consider when aiming to achieving holistic health and well-being. It is therefore always recommended to consult with a trusted holistic health practitioner, general physician, pharmacist or wellbeing coach.
Attracting Light
Windows
Natural light can be attracted in many different ways and the most obvious one is through windows. However, this option can become significantly expensive and is often not possible. Nonetheless, research within the building industry suggests that rooms used predominantly during the daytime should have a glazing ratio (window to wall) of at least 20% and above, whilst other rooms should be 20% and below. Of course, these figures all depend on architectural design and the structure of your house or office, as well as building codes and regulations. Where financially and structurally feasible, it may be worthwhile to consider enlarging window sections. This can be achieved by inserting a larger single window or installing twin glassed, or a large sliding door, that connect to outdoor spaces such as the veranda or balcony. Another method which is gaining in popularity is installing skylight windows. These provide a sensation of increased headspace and contribute significantly in the provision of natural lighting.
Lighting Systems
There are uncountable options and price ranges for people to choose from when wanting to improve the lighting within their homes and office spaces. As this article is about natural light and supporting people to maximise their health and wellness, we will therefore only focus on the concept of circadian lighting solutions.
An increasing number of companies are providing various approaches to circadian lighting. They may provide any of or all of the current three approaches Intensity Tuning, Colour Tuning and Stimulus Tuning.
Intensity tuning is a simple and cost-effective approach where the brightness of the light becomes automatically adjusted in accordance to the current time of the day. Light fixtures are set to a lower intensity in the early morning, transition to a higher intensity as the day progresses, and reduce to a lower intensity in the evening.
Colour tuning is more advanced as it involves changing the light intensity, and in addition adjusts the correlated colour temperature in order to replicate the daytime / night-time cycle. Naturally, the colour spectrum of the sun is determined by its position. This temperature would be cool and bright during midday and triggers general alertness in people. In contrast, a warm and mellow light would represent sunrise or sunset. For example, colour tuning artificial light gradually from daylight into sunset would decrease the cool-blue lighting spectrum and induce warmer and mellower tones of colour. This gradual increase prompts an increase in the production of the hormone melatonin which induces and supports rest and sleep.
Stimulus tuning focuses on mimicking the daylight colour spectrum of blue light wavelengths. Its technology is however designed to replace the “harmful blue” with the “good blue” wavelengths. This approach supports limiting the suppression effects blue light has on melatonin without having to change the correlated colour temperature. Stimulus tuning is most effective when paired with intensity tuning.
Whilst installing such comprehensive systems throughout the entire home can be significantly expensive, there are some low-budget and easy to do alternatives which support personal wellness. The company Philips for example has developed a system called SceneSwitch which is significantly cost effective and easy to install. The SceneSwitch light-bulb is simply screwed into its holding and by switching the power on or off will trigger three distinct lighting effects. Another option some people go for are Wake-Up and individual stand-alone circadian lamps. These come in different shapes and sizes with their cost remaining well below the full-grown home-kit systems.
Something to keep in mind regardless of having an entire circadian light system or just a stand-alone light installed is the use of BluBlox Glasses. Blue light is found in both natural and artificial light. Whilst natural blue light is important to receive during the day, its spectrum fades significantly towards the afternoon. However, artificial blue light is significantly emitted from conventional lighting systems and electronic devices which include your smartphone, computer and TV screens. Prolonged exposure to blue light increases alertness and stress hormones, and as earlier mentioned also suppresses the production of melatonin which we require to rest, rejuvenate and have a quality sleep cycle. Wearing blue-light filtering glasses, such as BluBlox, during the day filter out harmful blue light from digital devices thus allowing you to feel more relaxed and less stressed. It also removes digital eyestrain which includes itchy eyes, headaches and fatigue, which many people are increasingly experiencing.
Colour of Tiles, Carpets, Walls and Ceilings
Colours are a matter of personal preference and taste, as we often use these to express our creativeness, personality and individuality. However, the choices of colour affects the display and radiation of light within any given space, as darker colours absorb light and lighter colours reflect light. The colours featured within a room will instantly determine how you, as well as others, will perceive the surrounding space. Whilst matte and darker colours will provide a cave-like sometimes suppressing environment, lighter, brighter and glossy colours in contrast will enlarge and expand that environment. Additionally, objects and artwork within this space will either appear more subtle or dominating, depending on their own colour and material. Of course, the source of light, either natural or artificial, will have a significant effect on how colours, objects and space are perceived.
Blinds and Curtains
Interior blinds and curtains have a variety of functions such ensuring privacy, reducing or maintaining heat, removing daytime glare or streetlight at night, or act as visual enhancements. Residents need to determine the main purpose of these features, consider movement of the sun and artificial light sources, when choosing the most appropriate materials and colours. In most cases it can be confidently stated, that within rooms used predominantly during the day, the lighter colours representing spring, summer or early autumn will create a warm-welcoming and content atmosphere.
Mirrors
Mirrors are excellent in reflecting both natural and artificial light. Depending on their size and positioning they can work wonders and magic. Adding a mirror can give the illusion of depth where previously there was very little. Mirrors can visually enhance and expand spaces which make them excellent tools for creating a feeling of space by making small rooms look large. They can also be used to reflect light and thus brighten up gloomy or darkened spaces such as corners and hallways. In doing so they can contribute to reducing electricity use as they reflect sunlight within such spaces where usually a light would be required. Furthermore, mirrors can enhance and multiply an elegant ambience within the home, as candle lights, an elegant chandelier or colour and images, as well as inwards reflecting outdoor spaces and nature are intensified.
Final Comments
A final and important thing to consider is that any colours, forms and objects or furniture used within a room can significantly affect the Feng Shui and thus its residents. Some colours may be personally enhancing thereby boosting health, relationships, harmony and productivity, whilst unfavourable colours can create disturbances, disharmony and sedentary. There is also a common misconception that mirrors are the “Golden Standard” remedy in Feng Shui. However, this simply is incorrect because a few rules need to be considered. Mirrors increase the Qi many times over of anything they reflect, so you need to be very mindful of where you place or hang a mirror. To optimise health, wealth, relationships and harmony it is crucial to balance and remedy the elements where need be. It is therefore recommended to connect with a professional Feng Shui consultant to guide you and explore the best way forward.
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