Light hygiene is a set of rules and habits for the proper use of light throughout the day, evening, and night, aimed at supporting our health, sleep, and energy. Just as we pay attention to sleep hygiene or nutrition, we should also care about the type of light we are exposed to. The goal is to mimic the natural cycle of sunlight as closely as possible, which our bodies are evolutionarily adapted to.
Basic pillars of light hygiene:
- Morning and daytime: Intense full-spectrum light. After waking up and during the day, it is crucial to expose yourself to plenty of bright light with a full and balanced spectral composition. This light signals the body that it is daytime, suppresses residual melatonin (the sleep hormone), and stimulates the production of serotonin, the activity hormone. This promotes alertness, concentration, and a good mood.
- Evening: Warm light with reduced blue and azure components. Two to three hours before bedtime, it is necessary to avoid light with a high content of blue and azure wavelengths, which would block natural melatonin production. Ideally, switch to dim, warm white lighting similar to sunset light. About an hour before sleep, use only orange light with a spectral composition similar to firelight.
- Night: Complete darkness. For maximum body regeneration and quality sleep, complete darkness is essential. Even small light sources in the bedroom can disrupt deep sleep stages. For orientation, orange light resembling fire can be used, allowing visibility without disturbing circadian rhythms and sleep quality.
How Spectrasol helps maintain perfect light hygiene:
Our biodynamic lighting is designed as a complete system that helps you follow the principles of light hygiene effortlessly. During the day, it provides sunlight-like energy for work and vitality thanks to its full spectrum, closely mimicking natural sunlight. In the evening, our biodynamic systems automatically adjust the color and intensity of light to support your natural circadian rhythm and prepare you for high-quality sleep. With Spectrasol, you gain not only healthy lighting but also a tool for improved productivity, sleep, and mental well-being.
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