Everyone wants their kids to get better sleep because if your kids are sleeping better, you are too.

But sometimes, we may be doing things like scrolling through our phones or using a sleeping light, that are keeping us from sleeping better and we don’t even realize it. 

Turn Your Sleeping Light Off and Your Reading Light On

Check out these bedtime habits and see if you do any of them yourself. If so, it might be time to change things up a bit to give yourself a better night’s sleep.

No More Screen Time (Blue Light Exposure) Before Bedtime

Did you know? 

Our phone and tablet screens emit a large amount of blue light which makes it more difficult to fall asleep.

According to the National Institute for General Medical Sciences, our bodies have a circadian rhythm, which is our “physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment.” Light is made of a wide spectrum of different colors, and science has found that each color in the spectrum actually creates a physiological response in our body. Artificial lighting has the same effect, but being exposed to the wrong artificial lighting at the wrong time of day can have a dramatic impact on how we feel and function. 

For example, blue light is most prevalent in the sun’s natural spectrum from morning to mid-day, when our bodies are expected to be most productive. This means that when we stare at the blue light on our phones just before bed,  the light is actually telling our bodies to wake up! The opposite of what we want for a healthy and regular sleep schedule. 

The effects of blue light on sleep are pretty huge. If you or you kids are in the habit of scrolling right before bed, it might be time to change that routine. 

Another study explains that a great way to help yourself get better sleep even when you are exposed to blue light is to “block the (blue) light from technology that suppresses melatonin.” 

Melatonin is a hormone in our bodies that helps regulate sleep and if blue light is keeping our bodies from creating and using it, then we’re going to have a harder time falling asleep. 

So ditch the phone scrolling before and try these ideas instead:

• Plugin your phone across the room so you’re not tempted to continuously scroll at bedtime 
• Set a reminder on your phone when it’s time to go to put down your phone and go to bed
• Try using a blue light filter if you do have to use a screen before bed or blue light blocking glass right before bed
• Change the light bulbs in your bedroom fixtures to be sure they are not emitting high amounts of blue light (look for 2700K or less)

To reduce the amount of blue light you’re exposed to, be sure to upgrade the bulbs in your bedrooms to utilize the best lights for sleeping. 

Use these warmer LED light bulbs instead!

Use Low Level Lighting

Once you have the right bulbs with low blue light, before going to bed, consider dimming the lights in your bedroom. It is best if this is done with an eye level lamp or wall sconce. Using this pattern does more to mimic the natural light changes of the sun. 

Doing this will help communicate to your body that it’s time to get ready for bed and help you wind down for the evening. Using a bright overhead light, signal to our body that its time to be productive. Cutting it off suddenly does little to help our body understand it’s now time to begin making the chemicals required for good sleep. 

If nothing else, try adding a simple dimmer switch to your main light and dim the lamps to about 30% as you wind down at night before bed.

Night Lights Matter

Many children (an adults) go to bed with a sleeping light on, but keeping the lights off at night can actually help you stay asleep better and wake up feeling more refreshed.If a night light is needed, Instead of using a normal light bulb, again try switching to low-level, warm-toned lights (2700K or lower) with a low blue light rating and see what a difference it makes in how well you sleep.

Be More Aware of the Lights in Your Home

You might think a light bulb is a light bulb, but it’s far from the truth. As you know now, the type of bulb makes a big difference in how we feel. Do you know what kind of light bulbs you have in your home?

SeniorLed claims that “Low blue light bulbs are notably better than typical LED bulbs in terms of circadian cycle regulation and human health.”

If your lightbulbs are out of date, they could be affecting your sleep. Things like harsh fluorescent lighting, that flicker a lot, and has high blue light emissions can be unsettling to your eyes making it harder to fall asleep after being exposed to them all day.

Instead of fluorescent lights, try these LED bulbs for home lighting instead. Need somewhere to start? Begin changing out the lighting in your bedrooms for a better night’s sleep.

About Us

For all your home lighting needs, visit Lit Living. Our lighting experts can help you optimize any room with the best lighting for a healthier, happier home.

Thanks to old age and plenty of other conditions, bad eyesight is far too common. Some of us here at All-Phasesuffer from it, too! Surprisingly, home lighting has significant influence in improving (or worsening) one’s vision. So though your home lighting likely has great style, it may not be functional for struggling eyes.

Luckily, there are plenty of ways to light for function and style. In fact, having the right home lighting can make details clearer and reduce the need for magnification. Improving home and office lighting can simplify everyday tasks and ease vision strain, so try applying a few of these easy tips! 

1. Use Natural Light Whenever Possible

The first suggestion is to be in natural light at every possible opportunity. Sunlight provides a soothing, bright light that maximizes vision and improves mood. For flexible activities like crossword puzzles, reading, or even homework, place a chair in natural lighting and enjoy the benefits of the brightness.

2. Switch to LED Bulbs

Aside from sunlight, the next best lighting option is LED bulbs. They provide bright light, last for hours, and come in a variety of cooler tones than incandescents. LED lights last thousands of hours so you won’t need to worry about replacing them after they’re purchased.

3. Increase the Number of Lights

Another simple way to boost your lighting is to increase the quantity of lights in the home. Lamps are a great way to start, since they require no structural changes. Remember, when putting lamps in a room, maintain consistent light throughout the space to avoid having dark spots. Also note that lamps with exposed bulbs will increase the glare, so avoid those when possible.

4. Use Lamp and Lighting Timers

Prevent any stumbling around in the dark by putting your lamps and task lighting on a timer. These automatic timers can turn on lights in the times they’re needed the most, lighting key areas. They prevent extra difficulties because without unexpected dark hallways or rooms, the eyes don’t have to adjust from lit rooms to dark spaces.

5. Maximize Task Lighting

Consider your frequent tasks. We’ve been around lighting long enough to know that there’s always some type of lighting that can make those tasks easier! There are adjustable lamps that illuminate your specific task, like a gooseneck lamp. Hanging fixtures can also be pointed at desks, chairs, or other areas. You might even need less magnification because of the better illumination!

Keep in mind, these tips may not work for every eye condition, but they’ve helped us! You can always contact us, or a vision specialist, to determine what type of lighting will be most beneficial for your unique circumstances. 

What is your relationship with light?

Does your brain first think of the sun radiating light and heat? How it naturally influences the details of how life comes to be? The role it plays in biology, impacting the life cycle? Or does your mind automatically go to a lightbulb that radiates artificial light 24 hours, if needed?
Have you ever entertained the thought of how you see light and the chemical synapsis that takes place within the body to allow your brain to process what you are actually seeing? Regardless of what you thought of or where your thought process is currently, it is important to evaluate your personal relationship with lighting and health.

Lighting and health are directly correlated, meaning one affects the other. As human beings we need light to survive. From the air you breathe to your circadian rhythm – light impacts your overall health. Implement the following tips to improve your relationship with light and increase your overall wellness.

1 – Internal Light – the Human Glow

Humans admit light and the body actually glimmers. It goes unnoticed to the naked eye because the emission is so weak, but you have it. You actually shine.

Human bioluminescence, according to a study completed by a Japanese researchers, indicates changes within the body based on energy levels. Most living organisms actually admit weak amounts of light which is caused by the biochemical reactions within molecules.

As you are attracted to light, it can draw us together making this world codependent. Additionally, human beings have an innate desire to connect or feel connection one with another. In nurturing relationships and allowing yourself to feel a sense of belonging you may seek emotional safety.

Benefits of internal light:

• Improves mood – Benefit from connecting with others. Increase your mood by interacting in social settings and reduce depression or anxiety. Exposure to light can make you feel happier, as it produces serotonin.

• Behavioral changes – Establishing a positive physical environment and circumstances will directly influence your health.

• Expands social relations – Create more valuable human connections as you foster nurturing qualities throughout your social circle. Connecting with others around you by being present in the moment.

2 – Optimize Your Mind

Light obviously affects your vision, but it also impacts other functions within the body and mind like how balanced your circadian rhythm, internal or biological clock is.

Colors of light stimulate the brain in different ways; affecting the hormones and chemicals produced including serotonin. This feel-good chemical will influence basic mental function, your overall mood, and emotions.

Your visual system processes light at a faster rate than your circadian rhythm and even uses different forms. Neurobiological and physiological systems are also altered by exposure to light.

When you are thinking of lighting and health, understanding basic light functions will help you with brain responses and in establishing a positive visual environment. Artificial lighting can disrupt your rhythm making it difficult to stay alert throughout the day.

Benefits of optimizing your mind:

• Higher productivity – Having the ability to focus intensely on a task by having a clear mind will make you more productive. Efficient and effective task management can help in improving your daily health.

• Ability to focus – Improve your mental function and ability to focus by reducing the amount of artificial light you are exposed to.

• Improved alertness – Become more alert as you expose yourself to brighter light during the day, balancing your circadian rhythm, and sleep in darkness.

3 – See the Sun, Every Day

Lighting is required for your circadian rhythm, biological clock, to work. As humans, the proper amount of vitamin D can only be achieved by receiving 20-30 minutes of sunlight daily. Supplements and specific specialized diets can help in boosting vitamin D levels, but do not allow the body to receive all that it needs to improve health.

The sun releases multiple colors of light, one of which is blue light even though it appears to be white or yellow when observing with the naked eye.

As the sun moves across the sky and depending on the time of day, the amount of visible blue light will fluctuate – making it so there is more blue light when the sun is at the highest point in the sky and less blue light when the sun is setting. This is particularly important when evaluating the visible spectrum of light and comparing wavelengths to energy.

To maintain a natural rhythm, light variation can be valuable because it will help you re-set or become more in sync with your biological clock. Evaluate the pattern of the sun and set your routine to mimic it, as best you can.

Benefits of sunlight:

• Effective pain management techniques – Exposure to sunlight can help you manage pain, recover more quickly, and minimize the number of painkillers you need because of the chemicals produced in the brain.

• Helps you sleep – Sunlight helps your body produce melatonin, making it easier for you to fall asleep and get more sleep.

• Improved mindfulness and self-care – Reconnecting with nature by getting up and going outside can help you improve your physical health, making you discover deeper self-worth and become aware of what is around you.

4 – Light Blocking Glasses

Sunglasses help protect your eyes from ultraviolet (UV) rays, which can be damaging to your eyesight if exposed to large amounts. UV rays have higher energy than visible light.

Being more than a fashion accessory, sunglasses can block up to 100% of ultraviolet rays. Additionally, if you are inside, blue light glasses can filter out blue light being emitted when looking at a screen for a long period of time.

Minimal exposure to natural blue light is helpful and can contribute to overall wellness; however, artificial blue light can create eye strain and long-term damage depending on the dosage.

Benefits of light blocking glasses:

• Benefits vision – Reduce the risk of developing eye diseases by wearing protective gear.

• Minimize mental irritation – When changing visual tasks throughout the day whether you are working on a computer or viewing a smart phone it can be difficult to adjust to the amount of light provided. Supplement the type of light you are looking at with artificial and natural light to reduce mental irritation.

• Reduce eyestrain – Blocking your eyes from the sun or filtering out blue light can reduce or eliminate eye strain making it so you can focus longer.

5 – Home Lighting Improvements

Improve your relationship with lighting and health as you establish a sense of coziness throughout your home. Turn the lights down or work natural lighting options into your floor plan.

Hygge, a Danish Principle, can be implemented by purchasing or upgrading lighting fixtures throughout your space with ones reflecting the movement and position of the sun.

Travel back in time as you prioritize simplicity by lighting candles in the evening or snuggling up by the fireplace, emitting lower light throughout the room. Change out traditional light bulbs for LED lighting options to increase durability or add a dimmer to each light switch. I possible, install a skylight as it can provide heat and bring natural light into any space.

Benefits of home lighting improvements:

• Enhance sensory experiences – Using candlelight or fire light at night will help your body wind down as you prepare to sleep. Dimming the lights in a defined space can also set a specific mood in a room.

• Creates a comfortable environment– physically enjoying your home and space can help you feel calm and at peace.

• Energy efficiency – Implementing small changes throughout our home can help you save money on your electricity bill long-term, relieving stress.

Find out what will help you have a positive relationship with lighting and health as they go hand in hand. Not only do living organisms have a deep need for light, but you do too. Whether you bask in the sunlight or implement Hygge lighting throughout your home, apartment, or workplace — there are many ways to improve your relationship with light.

About Us

All-Phaseis your guide to wellness. We implement Hygge, a Danish and lighting science principle, by offering lighting fixtures which reflect the natural light cycle and help make your home a happy and peaceful place to live. Enjoy a happier and healthier life by let us help you improve or upgrade the lighting in your home or office.

Visit a showroom near you or add your favorite lighting designs to your personalized wishlist on our website to improve your lighting and health.

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We’ve come a long way since Thomas Edison. Light has advanced to serve more purposes and help us live better, but there are still some concerns about which are the safest light bulbs.

With the recent push towards a greener, environmentally-conscious world, consumers have become increasingly interested in the dangers of products in their own homes—and rightly so.

If the products we use can harm the very ecosystem that supports us, how can we be sure they aren’t harming us as well?

To ensure your home is the safe, inviting place it should be we’re breaking down the different light bulbs in your home.

The most common types of light bulbs are incandescent, halogen, compact fluorescent lamps (CFLs), and light emitting diodes (LEDs). If you’re concerned which are the safest light bulbs in your home, this guide will help you determine which light bulbs are best for you.

Incandescent

The most commonly used bulb type, incandescent bulbs hold a filament that lights up when heated. Bulbs of this type can be found all around—from the lamp at your bedside to the headlights in your car. Whether it’s primarily for decoration (string lights in a vintage bar) or serving a specific purpose (like in a flashlight), the wide variety of shapes, sizes, and uses means incandescent bulbs are here to stay for quite a while.

So, since they’re the most common, they must be the safest light bulbs, right?

Wrong.

Despite their frequent use, incandescent bulbs still pose a few dangers.

Because these bulbs run so hot, they have been known to cause fires if in direct contact with an easily flammable material. Thankfully, this can be avoided in bulbs that allow the heat to dissipate, lessening the likelihood of a fire.

Additionally, if an incandescent bulb gets, wet, too cold, or lacks proper sealing, it may explode without warning. Depending on how it is installed, it may or may not lead to pieces of broken glass being scattered throughout the room for you to find in the following weeks in the most painful way possible.

But exploding isn’t the only way it can break.

The glass on incandescent light bulbs is usually made very thin. But this fragility means it is more prone to breaking with even the slightest tap or drop. These nearly invisible shards can end up in your hair, eyes, mouth, and anywhere on your skin if you’re not careful. If a bulb breaks, be sure to do multiple rounds of cleaning to ensure no broken pieces are left behind or you may continue to find broken glass for weeks! This is especially bad news if you have small children or enjoy walking around barefoot.

Halogen

These bulbs are a variation of incandescent because they work with the same filament heating process. However, unlike incandescent bulbs, halogen bulbs prevent tungsten evaporation. The evaporated tungsten actually sticks to the glass in a black film throughout the bulb, significantly reducing light output.

The gas in halogen bulbs push the tungsten back to the filament.

So, you get no blackened bulbs and much more time before you need to replace it.

However, this doesn’t mean that they’re the safest light bulbs out there.

Yes, halogen bulbs are more efficient than their incandescent counterparts, but unfortunately, their warmer temperature output poses a fire hazard, especially if they are touching one item for too long.

Halogen bulbs also emit UV rays when turned on. So, although some UV exposure might be good for you, it’s important to take the necessary precautions if you’ll be directly exposed to it for an extended period.

In addition to sunburns, halogen bulbs can also burn your skin when touched.

Don’t attempt to change one of these bulbs until waiting for it to cool. WIth heat output that could start a fire, there’s no telling what it could do to your skin.

The overheating capabilities of both incandescent and halogen bulbs make them frequent culprits of house fires.

In fact, 97% of the electricity they use becomes heat that poses serious risk to everyone in your home.

LED

One of the most efficient and long-lasting types of bulbs on the market, LED bulbs pose no fire hazard thanks to their ability to absorb the heat that they create.

LEDs have been found to contain a number of harmful chemicals and substances including arsenic, lead, and nickel.

These concerns are primarily surrounding red (and some other) colored LEDs—like the ones used at traffic lights or in your favorite Christmas lights.

If you’re dealing with white or soft white lights, you can rest easy. These colors have the least amount of possible toxins. In these bulbs, nickel may be present and may cause an allergic reaction in individuals with severe sensitivities.

But even the most allergic individual would need to have direct and extended contact with the nickel in a broken bulb to trigger any reactions.

Although the amount of these substances present in one bulb may not be enough to cause cancer or other ailments in just one instance of exposure, they can be very harmful to the environment if poorly discarded. A buildup of chemicals in the waters can pollute the water and harm animals that call it their home.

To be sure you’re purchasing the highest quality LEDs, avoid box stores that sell low-grade products and purchase from a committed lighting provider instead.

CFL

CFLs are 75% more energy efficient than incandescent bulbs and last much longer.

What’s the catch, you ask?

CFLs do contain mercury. The mercury in these bulbs emit UV light when charged with electricity. Although most fluorescent tube bulbs have a filter that protects against this, CFL bulbs do not. So, handle them with care.

Thankfully, the hazard isn’t as serious as most people think it is. A study on this clarified the amount of mercury in these bulbs and noted it’s small fraction of 3-5 mg compared to older thermometers, which had about 500 mg of mercury.

But there is evidence that these low levels can build to serious toxicity if a broken bulb isn’t cleaned up immediately.

The study also mentioned that the state of the mercury only changes to a vapor if the bulb is turned on—this means more vapor is released if the bulb is broken while it’s on.

In addition to being a danger for small children, a broken CFL bulb can even disperse toxic vapor into the air for at least 43 days, and as the engineers in this study discovered, possibly up to 85 more days.

And if that wasn’t enough, using flickering fluorescent lights can lead to strained eyes and blurry vision. Avoid serious health issues by changing any flickering bulbs immediately.

Hope for Your Health

So, what are the safest light bulbs?

As you can see, every light poses some threat to people or the environment. If your lights are poor quality or are not used properly, you may challenge the health of your eyes; and improper handling can result in broken bulbs, leading to short- or long-term issues.

Many of the dangers that light bulbs present have a lot to do with the quality of the bulbs and the way they are used and handled. However, high quality LEDs are the safest light bulbs available. Most manufacturers have stopped making glass LED bulbs and opt for plastic or acrylic instead, so they’re less prone to shattering and less likely to harm you if broken.

By far, the biggest danger relating to light bulbs is the potential injury associated with changing them. Light bulbs are usually fixed in hard-to-reach places and can require some skill and maneuverability to change.

In an effort to lower the risk of this #1 cause of home deaths, some states even make a legal push for LED bulbs in homes built for the elderly because of their efficiency and less frequent need to be replaced.

To ensure the safest home for yourself and your family, always buy quality bulbs and handle them with care. We recommend getting professional help for lighting installations, if needed. The time it takes to do so will be well worth your health and happiness.

About Us

We’re committed to offering families more than just quality lighting options. In line with the Danish concept of hygge, our goal is to bring you closer to a home where you feel cozy and happy at any time of day.

Lighting affects life on Earth and in space.

Come aboard the International Space Station (ISS) and see how lighting affects human performance. Earth applications and improvements can be drawn from this innovative advancement.

The ISS orbits Earth approximately every 90 minutes; therefore, everyone onboard experiences sixteen sunrise and sunsets.The fast changes in days are consumed with demanding work schedules, night shifts, and irregular sleep cycles.

Here are some insights about the lighting research history and how it has advanced lighting technology on Earth:

International Space Station Project Overview

Modern advances in lighting technology have been issued onboard the ISS by George C. Brainard. George C. Brainard, director of Jefferson’s Light Research Program for over 30 years advanced innovative lighting solutions within the spacecraft. Brainard is an expert in the effects of light on neuroendocrine physiology and studies circadian regulation in humans.

Focusing on the lack of sleep and how it affects the overall performance of astronauts, Brainard and his team wanted to improve the lighting on the ISS as it greatly affects astronauts. With hope of giving astronauts regularity, minimizing sleep deprivation, and improving alertness during working hours, the light used aboard the ISS was expertly studied and revised.

Light Cycles on the International Space Station

Human beings operate on a 24-hour circadian rhythm here on Earth, meaning light helps create alertness and productivity when it is time to get up in the morning and darkness signals it is time to sleep. However, in space, this rhythm is altered because a day transpires more rapidly. 

Astronauts need to be awake and alert in case of an emergency or the need to dock abruptly. Sometimes this can happen in the middle of a sleep cycle and because the days are irregular, astronauts and crew members are unable to get recovery sleep.

The bottom line is that astronauts do not get enough sleep, no matter how hard they try. Most schedules allot for 8.5 hours of sleep, but it is common for most to get less than 6 hours. Experiencing insomnia, astronauts often turn to supplements and sleeping pills to aid. 

How Light Affects Human Performance

Evidence supports the fact that lighting influences sleep, alertness, and overall productivity. 

Without the proper amount of light, the human body fails to function properly. This extends to artificial light and the impact it has on the circadian rhythm. Not receiving enough sunlight can be damaging to overall health, impact the amount of sleep, and lead to serious health concerns including: diabetes, anxiety, depression, and even some cases of autism. 

In space, the differences in sleep-wake cycles and demanding schedules make it difficult to maintain healthy habits and hormonal regulation, which ultimately impact performance. Using pharmaceuticals while on a space mission can impact the safety of those on board and on the space mission. 

The Solution

Brainard was on a mission to see which light type would provide the best light therapy for astronauts.

Through studying different light tones and the effects within tight quarters and with countless volunteers, Brainard found blue light suppresses melatonin levels and could draw insights into which solution would be the most useful on board the spacecraft. His research concluded all lights need to fall under white spectrum with variation in tones, but include a specific blue light in space as it has significant health advantages.

The lighting in space, specifically on the ISS, was updated to allow astronauts and crew members to adjust the lighting brightness and intensity according to the time of day. Being mindful of the tasks to be completed aboard the spacecraft, task lighting was also evaluated. 

Switching out the lamps on the ISS required tailored measurements and unique designs, as it is not done often and the lamp has to be an exact fit. 

With three different color temperatures, astronauts can ease into the different times throughout their routine – the light is brighter with slight blue tones in the morning and turns warmer with red intensities in the evenings. Improving the environment on the spacecraft for sleep and productivity, the ISS is working to restore the circadian rhythm of all astronauts and increase lighting options for Earth life.

Earth Applications

Brainard’s research and expert knowledge in lighting and how it affects human health has gleaned insight into how to change lighting here on Earth. Through the advances in technology and lighting specifics, different lighting options are available.

All living organisms have an internal clock, circadian rhythm, which help them become alert and accomplish specific tasks. The body recognizes darkness and specific hormones are released to help prepare the body to sleep. A similar process is completed when the sun rises and it is time to get up.

When humans are exposed to artificial lights and spend significant time indoors, they do not get the required amount of light from the sun, just like in space. With a lack of sunlight and vitamin D, the internal clock is altered. When the rhythm is irregular, it makes it difficult to sleep and perform well. 

Some researchers and studies refer to a “constant twilight” state, which is when humans experience neither day or night but are stuck somewhere between. This can happen frequently as artificial light allows humans to have some type of light around the clock, regardless if the sun is up or down. Not allowing the body to follow the pattern of the sun and naturally arise or go to sleep has led to decreased sleep, mood, mental performance, and increased health concerns. 

Installing different lighting tones, fixtures, and solutions throughout your home to mimic the sun can help you receive more sleep, increase alertness and productivity, and improve overall wellness.

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Do you or a loved one feel especially gloomy in winter? Perhaps
you’ve been excessively tired, had little energy, or found yourself overeating
consistently. If so, you may be experiencing seasonal affective disorder (SAD),
a mood disorder that causes depression-like symptoms during winter months.
Common SAD
risk factors include:

• Living far from the equator
• Having clinical depression
• Family history of depression or mood disorders
• Younger age
• Being female (They’re 4 times more likely to experience
  SAD than males.)

There are plenty of reasons that SAD has become increasingly
common. Electronic light is convenient, but can lead to altered circadian
rhythms (our internal body clock), which controls sleep-wake behavior and
hormone secretion. Increased globalization, technology dependence, and
shift-work can further disrupt the natural 24-hour cycle that best facilitates
emotional wellness.

Even those with strong mental health can experience SAD, but here are some suggestions that can help. 

1. Boost Your Vitamin D

SAD often correlates with vitamin D deficiency, and addressing this need can help alleviate depressive symptoms. There are a variety of ways to supplement your vitamin D, most of which center on your diet. Some options include fatty fish, egg yolks, mushrooms, or a medical supplement. Additionally, simply spending time outside triggers your body to produce more vitamin D.

2. Get Some Exercise

Conveniently, exercise is a great reason to get outside for
that extra vitamin D. In addition, SAD correlates with lower levels of
serotonin, and exercise helps increase it. Any kind of exercise can help,
whether it’s home-based, outdoor, or at the gym. There are plenty of ways
to start exercising, so find a way that works for you and don’t give up!

3. Engage Your Brain

Keeping an active mind is another way to avoid negativity during
the winter months. Doing sudoku, solving crossword puzzles, or reading good
books can keep depressive thoughts at bay. In addition, gratitude exercises
such as journaling can rewire your brain to think more positively.

Mindfulness is another mental tactic that discourages SAD.
Though its definitions vary, the essence of mindfulness is focusing all
thoughts on the present with an open mind and accepting heart. Recognizing
thoughts, feelings, and reactions to your environment can shed light on
emotional darkness. 

4. Use Warm Lighting

Lighting your home with bright, warm lights can provide research-based
light therapy that combats SAD. Creating a sort of false summer inside your
home gives your brain a refuge from the gloomy winter months. Working at Lit
Living, we get these benefits by default, but your home can be just as bright
as our showroom! It’s doable and cost-effective—browse our catalog to see just how many
options are out there.

To get the full emotional boost from your home lighting,
you’ll need a certain quantity of warm light. In the bedroom, plan 35-45 lumens
per square foot. The living room needs 20-30 lumens/sq. foot and the kitchen
70-80 lumens/sq. foot. Just multiply the length and width of the room, count up
the total lumens of your fixtures (lamps included), then divide lumens by
square footage.

Example: Your living room is 12’
x 14’, which totals 168 sq. ft. You have one ceiling fan with 4 bulbs, and each
bulb has 1100 lumens. That’s a total of 4400 lumens, so divide it by 168 sq. ft
to determine that your room is lit at 26 lumens/ sq. ft. Looking great!

Keep in mind that high kelvin ratings are less effective for improving mood, so aim for 3500-5000k. Full spectrum bulbs are a good way to achieve this, along with any other bulb that mimics natural light.

You Can Combat SAD

Though you may not be able to avoid all the winter blues,
there are plenty of things you can control. Simple things like your home’s
lighting, some daily exercise, and a few minutes outside can help boost your
mood. Best of luck from Lit Living— may winter be a beautiful season.