The Psychology of Lighting: How Different Types of Lighting Affect Your Mood and Behaviour

Lighting is an essential aspect of our daily lives. It not only helps us to see things, but it also influences our mood, behaviour, and overall well-being. Different types of lighting can affect our brain and body in various ways, and understanding these effects can help us create the right ambience for our homes, offices, and other environments. In this article, we will explore the psychology of lighting and how different types of lighting affect our mood and behaviour.

Natural Light: The Most Important and Desirable Source of Lighting

Natural light is the most essential and desirable source of lighting for our well-being. It helps regulate our circadian rhythm, our internal biological clock that tells us when to sleep and wake up. Exposure to natural light has been linked to improved mood, energy levels, and overall health. Spending at least 30 minutes outdoors in natural light every day is recommended, especially in the morning.

The Importance of Circadian Rhythm

Our bodies are designed to respond to natural light cues that signal when it is time to sleep and wake up. Exposure to natural light during the day helps regulate our circadian rhythm, our internal biological clock that tells us when to sleep and wake up. Our bodies produce melatonin, a hormone that helps us sleep, in response to darkness. Melatonin production is suppressed when we are exposed to natural, incredibly blue light.

The Benefits of Natural Light

Exposure to natural light has been linked to improved mood, energy levels, and overall health. Sunlight is a natural source of vitamin D, which is essential for our bone health and immune system. It has also been linked to reduced risk of depression, heart disease, and some cancers. Sunlight can also help regulate our sleep-wake cycle, making it easier to fall asleep and wake up.

How to Increase Exposure to Natural Light

Spending time outdoors in natural light is the best way to increase exposure to natural light. Spending at least 30 minutes outdoors in natural light every day is recommended, especially in the morning. If spending time outdoors is not feasible, sitting near a window that lets in natural light can also help. Using light therapy lamps that mimic natural light can also be helpful for those who do not have access to natural light.

Warm Light: Cozy and Comfortable

Warm light creates a cosy and comfortable ambience. It is often used in bedrooms, living rooms, and other relaxing spaces. Warm light has been shown to promote relaxation and reduce stress levels. It is also popular for restaurants and bars, creating a warm and inviting atmosphere. You can read more about lighting for hospitality in our case study here.

The Benefits of Warm Light

1. Creates a Cozy Atmosphere: Warm light has a comforting and welcoming effect, creating a cosy and inviting atmosphere. It is often used in residential settings, such as living rooms, bedrooms, and dining areas. It can help us feel relaxed and at ease and promote warmth and intimacy.
2. Promotes Relaxation: Warm light has been shown to have a calming effect on our bodies and minds. Exposure to warm light can help reduce stress levels and promote relaxation, making it an ideal choice for unwinding before bed or during a relaxing bath.
3. Enhances Sleep: Warm light is essential for creating the right environment for sleep. Exposure to cool light in the evening can disrupt our circadian rhythm and make it harder to fall asleep. Warm light, on the other hand, promotes the production of melatonin, a hormone that regulates sleep. This is why it is recommended to switch to warm light in the evening to promote better sleep.
4. Enhances Skin Tone: Warm light has a flattering effect on our skin tone, making it appear more natural and healthy. This is why it is often used in makeup mirrors and dressing rooms. It can help enhance our appearance and boost our confidence.
5. Reduces Eye Strain: Warm light is easier on our eyes than cool light, reducing the strain on our eyes and improving our visual comfort. This is especially important in workspaces where we spend long hours in front of computer screens. Exposure to warm light can help reduce eye fatigue and improve our productivity.

How to Use Warm Light

1. Choose the Right Colour Temperature: When selecting the CCT of your light source, choose a lower colour temperature.  The CCT that corresponds to warm light has values between 1000K and 3500K. The most popular temperatures are 2700K and 3000K.
2. Layer Your Lighting: Instead of relying on a single overhead light, consider using multiple light sources to create layers of light. Always have in mind general lighting, task lighting and accent lighting.
3. Consider the Room’s Function: When choosing warm light for a room, consider its function. For example, warm light may be more suitable for a bedroom or living room, where relaxation and comfort are essential. You may want to incorporate cool light in a workspace to promote focus and productivity.
4. Use Warm Light in the Evening: Exposure to cool light in the evening can disrupt our circadian rhythm and make it harder to fall asleep. To promote better sleep, switch to warm light in the evening, especially in your bedroom and bathroom.

Cold Light: Bright and Energizing

Cold light is bright and energizing. It is often used in offices, classrooms, and other workspaces. Cool light has been shown to improve focus and alertness, making it an ideal choice for tasks that require concentration. However, exposure to cool light at night can disrupt our circadian rhythm and make it harder to fall asleep.

Business man holding light bulb

The Benefits of Cold Light

1. Boosts Alertness: Cold light has been shown to stimulate our bodies and minds, boosting our alertness and mental acuity. This makes it an ideal choice for workspaces, where focus and productivity are important.
2. Enhances Visibility: Cold light illuminates spaces more effectively than warm light, making it easier to see and distinguish colours and details. This is why it is often used in task-oriented areas, such as kitchens, bathrooms, and workspaces.
3. Promotes a Sense of Cleanliness: Cold light has a crisp, bright quality that can make a space feel cleaner and more refreshing. This can be especially important in bathrooms and kitchens, where cleanliness is a top priority.
4. Can Help with Seasonal Affective Disorder: Cold light can help alleviate the symptoms of Seasonal Affective Disorder (SAD), a type of depression that affects people during the winter months when there is less natural light. Exposure to bright, cold light can help regulate the body’s circadian rhythm and improve mood.
5. Increases Energy Efficiency: Cold light is more energy-efficient than warm light, which can help reduce energy costs and environmental impact.

Coloured Light

Coloured light can have a significant impact on our mood and behaviour. The green light has been shown to reduce anxiety levels, and the purple light can help promote creativity. Choosing the right light colour for the environment and mood you want to create is essential.

The Benefits of Colored Light

1. Mood Enhancement: Different colours of light can affect our moods and emotions differently. For example, yellow light can promote feelings of happiness and warmth. Using coloured light in your environment can help create a mood conducive to relaxation, productivity, or creativity.
2. Promotes Healing: Colored light therapy has been used for centuries to promote healing and wellness. Different colours of light are believed to have different healing properties. For example, red light stimulates circulation and promotes healing, while green light is believed to have a calming effect on the nervous system.
3. Increases Alertness and Energy: Bright, saturated colours can stimulate our bodies and minds, increasing alertness and energy levels. This can be useful in workspaces or during exercise, where focus and energy are important.
4. Enhances Visual Interest: Colored light can add visual interest to a space and create a unique ambience. This can be especially effective in accent lighting, like wall sconces or decorative lamps.
5. Alleviates SAD Symptoms: In addition to cold light, coloured light can ease the symptoms of Seasonal Affective Disorder (SAD). Blue light, in particular, has been shown to help regulate circadian rhythms and improve mood in people with SAD.

How to Use Colored Light

1. Choose the right colour: Different colours can evoke different emotions and moods. Choose the colour that best fits the mood or atmosphere you want to create.
2. Use appropriate lighting fixtures: Different lighting fixtures have different effects on the colour of the light they emit. For example, a spotlight can create a focused and intense colour, while a diffuse light can create a softer and more gentle colour. Consider the type of fixture you are using and how it will affect the colour of the light.
3. Control the intensity: The intensity of the light can also affect the mood and atmosphere you create.
4. Combine colours: Using multiple colours can create interesting and dynamic effects. For example, combining blue and green can create a calming and natural atmosphere, while combining red and yellow can create a sense of energy and excitement. Experiment with different colour combinations to see what works best for your needs.
5. Consider the context: Colored lights may not be appropriate for all situations. For example, in a work environment, coloured lights may be distracting and unprofessional. Consider the context in which you are using coloured lights and whether they are appropriate for that setting.