Verena W.
Published on
"Light therapy is a recognized treatment for depression. Studies show that regular exposure to bright light, especially in the morning, can improve mood and sleep in people with seasonal affective disorder (SAD). The light is believed to regulate the body's biological clock and circadian rhythm, which may help reduce symptoms of depression."
Effect of light on our mood
Have you ever noticed how your mood is affected by the amount and quality of light around you?
You may have noticed that on a sunny day you feel happier and more energetic, while on a cloudy or dull day you tend to feel sad and unmotivated.
This is because light can have a direct impact on our mood .
In fact, light therapy is now a recognized treatment option for people with depression and seasonal affective disorder (SAD).
How are light and our mood related?
How does it all work? Depression is a serious illness that can affect a person's mood and performance .
One of the causes of depression is a lack of sunlight and vitamin D , which can lead to an imbalance in the body. Well, when we are exposed to light, the production of hormones such as serotonin and melatonin in our body is affected. Serotonin is a neurotransmitter that makes us feel good and brightens our mood , while melatonin is a hormone that regulates our sleep-wake cycles .
So when we get enough sunlight, our bodies can produce more serotonin, which can help us feel happier and more balanced.
The sun is a natural source of light and vitamin D, which can have a positive effect on our bodies and minds. Regular exposure to daylight can help increase the production of serotonin, which can lead to a better mood and higher performance .
On the other hand, a lack of sunlight in winter or when staying indoors for long periods of time can make us feel tired , sad or irritable .
The intensity and type of light can influence our mood
One study has shown that higher intensity of light can lead to faster mood improvements in people with SAD. The duration of light exposure can also make a difference.
A study found that longer exposure to light in the morning can lead to better mood and higher performance during the day.
The type of light can also play a role. Natural light usually has a higher color temperature than artificial light. A higher color temperature means that the light is bluer .
Bluish light can help us feel more awake and alert . This can be especially helpful when we are feeling tired or sluggish. However, bluish light can also disrupt our sleep-wake cycle if we are exposed to it in the evening.
In summary, light can have a direct impact on our mood and well-being. It is important to make sure we get enough sunlight to produce enough vitamin D and serotonin in the body.
If this is not possible, light therapy lamps can be an effective alternative. In addition, we should make an effort to consider the color and intensity of the light in our environment to have a positive effect on our mood.
" Light can have a positive effect on mood and can help improve bad moods. It is recommended to be exposed to bright, natural light for at least 30 minutes a day to provide the body with sufficient vitamin D and serotonin. It is also helpful to optimize artificial lighting indoors to create a pleasant atmosphere. "
Expert tip from Guido H.
Managing Director at Skapetze
The light color and its effect
There is another important factor that influences the effect of light on our mood:
The color of light.
Different colors of light can have different effects on our mood and well-being.
For example, blue light emitted by our screens and electronic devices can disrupt our sleep patterns and lead to fatigue .
On the other hand, warm , yellowish light, such as that emitted by incandescent lamps or candles, can relax and calm us.
This can be especially helpful when we are trying to relax before bed.
Of course, there are also some tips on how to get the most out of light to improve your mood and well-being and counteract the lack of light. Spend more time outside:
If you find yourself feeling down or stressed, it can be helpful to just get outside and spend some time in nature . Even if it's just a short walk, the fresh air and sunlight can help you feel better.
Pay attention to the lighting in your home: If you spend a lot of time indoors, make sure the lighting in your home is appropriate. Avoid bright lights, especially in the evening, and instead choose warm , dim lights that are calming and can help you relax.
Use a light therapy lamp : If you live in an area that doesn't get much sunlight in the winter or if you have trouble getting enough sunlight, a light therapy lamp could be an effective treatment option.
These lamps emit bright, white light that can stimulate the production of serotonin in the body and help you feel happier and more balanced.
Avoid blue light before bed:
Blue light emitted by electronic devices such as smartphones and computers can disrupt our sleep patterns and lead to fatigue.
Try to avoid using these devices in the hours before bedtime or use an app that filters blue light.
Green light can reduce stress
There are other ways in which light can influence our well-being.
A study has shown that green light can help reduce stress and promote relaxation.
It has been observed that patients exposed to green light before surgery had a lower heart rate and a lower fear response.
Light as a motivator
The type of light we are exposed to while working can also have an impact on our mood and well-being.
A study has shown that people who work in an office with natural light have a better mood and higher performance than those who work in an office without natural light.
It is therefore important to ensure that our work environment has sufficient natural light or that artificial light with a high color temperature is used to achieve a similar effect.
Light against jet lag
In addition, light can also help treat sleep disorders and jet lag .
A study has shown that the use of a light therapy lamp can improve sleep quality in patients with sleep disorders.
Another study has shown that using blue light during the day can help reduce jet lag on long-haul flights.
Light therapy against seasonal depression
Light therapy is often used as a treatment for seasonal affective disorder (SAD), which can occur during the fall and winter. Regular exposure to bright light can help regulate the body's circadian rhythm , which can help improve mood and sleep.
This can be achieved through special light therapy lamps that provide a brightness of at least 10,000 lux .
Natural light for the mood
Natural light can also help improve mood and increase overall well-being. Exposure to sunlight can help increase serotonin levels in the brain, which can help reduce symptoms of depression.
In addition, a pleasant walk outside in daylight can be a quick way to refresh the mind and reduce negative thoughts.
It is recommended to enjoy at least 30 minutes of daylight daily to benefit from its mood-enhancing effects.
Conclusion on light against bad mood
So what can we learn from all this? First of all, we should strive to get enough sunlight, especially when we are in a period of low mood or depression.
If this is not possible, a light therapy lamp can be an effective alternative.
In addition, we should strive to consider the color of light in our environment and ensure that we have enough warm, soothing light in our living and working areas.
You are also welcome to visit us on site in Simbach am Inn in our lighting studio .
Verena W.