Current Insights into Optimal Lighting
Light is a powerful stimulus
Daily exposure to natural light has been shown to train the circadian rhythm
Our society has become dependent on light at night. How bad is it?
Sunlight is fundamental to our sense of time. Artificial lights at unnatural times disrupt the circadian rhythm
Light from flame based sources may also disrupt sleep and it was once recommended that light from flames be avoided as far back as the 1800s
Conclusions
LAN (light at night) may disrupt the stages of the sleep cycle
sleep timing and duration are mostly affected
People retire to bed sooner when not exposed to LAN
Negative effects of lack of sleep
WHO has determined that long-term shift work is a carcinogen
Maximizing light during the photoperiod is most conducive to regular circadian rhythms . MORE IMPORTANT THAN MINIMIZING EVENING LIGHT
Melatonin suppression
More daylight in the early parts of the day decrease sleep inertia and insomnia symptoms.
Better habits and Improvements
Viewing natural within the first 4 hours of the day within an hour of waking gives the best benefits
Improve architecture to maximize the light entering buildings
Natural light alarms
Dim lights at night
View red lights if LAN is absolutely necessary