How light can improve sporting performance
There is growing interest in the use of light to improve athletic performance. Light is the most important external factor that controls our circadian rhythm and thus directly influences our performance throughout the day. For top athletes, who are constantly balancing training, work, private life and recovery, sleep often comes under pressure, resulting in reduced motivation and stamina. Biocentric lighting supports the natural day-night rhythm and helps athletes better align their bodies with their biological clock, limiting sleep disruption and optimally supporting performance.
Light and the biological rhythm
Light is the most important external “synchroniser” of our circadian rhythms. These are internal biological and behavioural processes that repeat themselves in a cycle of approximately 24 hours. Examples include sleep-wake rhythms, hormone production, body temperature and alertness.
Every athlete has a unique circadian rhythm. This means that the time when someone feels most alert, powerful or focused can vary from person to person. Some athletes perform better in the morning, while others reach their peak in the afternoon or evening.
The influence of light on performance
Because light influences the circadian rhythm, it can be used strategically to control this rhythm. Exposure to light at specific times of the day can “adjust” the body, as it were. This can help, for example, with:
- Optimising alertness prior to training or competition
- Adjusting to a different time zone (jet lag)
- Improving sleep quality
- Increasing overall well-being
In addition, light also has a direct effect on alertness and mood. Bright exposure to light can increase focus, reaction speed and energy levels. These are all crucial factors for peak performance.
The 1% difference at the top level
At a high level, an improvement of just 1% can make the difference between winning and losing. That is why top athletes analyse every detail that affects their performance: from training and nutrition to recovery and sleep.
Research shows that good sleep and even extended sleep can lead to better reaction times, faster sprints and better performance, as has been demonstrated in swimmers, for example. Aligning the day-night rhythm with an athlete's personal chronotype can provide additional benefits.
Targeted, personalised light exposure can help stabilise the circadian rhythm and support performance. In addition, light can directly increase alertness and motivation. Even short “light moments” with intense cold white light can be used to increase energy and activation.
Although this area of research is still developing, the positive effects of light on athletic performance and well-being are becoming increasingly clear. Innovative lighting systems, such as the BCL™ system, respond to these new insights and enable light to be used strategically and flexibly.