This coming weekend, we’ll set our clocks back an hour. While that extra hour of sleep sounds appealing, the switch to standard time can cause fatigue, sleep problems, or even the winter blues for some people. These effects are often caused by a disrupted biological clock. Light plays a crucial role in this. That’s why we’d like to share a few tips with you to help make the transition to standard time go more smoothly.
Tip 1: Start your (work) day with cool white light
In winter, artificial lighting is often unavoidable, especially for people sitting more than 1.5 meters away from a window in the office. Start your (work) day with bright, cool white light (750 lux) to synchronize your body clock. You may also want to consider dynamic lighting systems to fully optimize your office environment.
Tip 2: Dim the lights in the evening
In the evening, it’s best to switch to lighting with a warm color temperature or use dimmable lighting. Warm-white LED lighting at a lower intensity helps you unwind in the evening and promotes a good night’s sleep.
Tip 3: Keep your bedroom dark
Make sure your bedroom is well darkened at night. Extremely low light levels or complete darkness promote the production of the sleep hormone melatonin and support healthy sleep.
Tip 4: Go outside regularly
Try to let as much natural light into your home or workplace as possible during the day. If that’s not possible, take regular short walks outside to get some extra exposure to natural light, preferably in the morning.
Tip 5: Rest, cleanliness, and routine
It’s an old adage, but it’s particularly relevant as we transition to standard time. Get up and go to bed at roughly the same time every day to keep your body clock in sync. Eating healthy and getting regular exercise also help maintain your energy levels.
We’re here to help you with high-quality lighting solutions. Whether you choose dimmable lighting, our office LED panels, or a custom lighting solution.
Light & Health
Are you interested in the topic of "Light and Health"? Download a paper by Professor Wout van Bommel here or send an email towout@woutvanbommel.eu.wout@woutvanbommel.eu