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). Light is thought to regulate the body's biological clock and circadian rhythm, which can help reduce symptoms of depression and improve mood."
Effect of light on our mood
Have you ever noticed how your mood is affected by the amount and quality of light around you?
Perhaps you have noticed that on a sunny day you feel better, happier and more energetic, whereas 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 is light related to our mood?
How does it all work? Depression is a serious condition 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 body and mind. Regular exposure to daylight can help to 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 spending long periods indoors can make us feel tired, sad or irritable.
The intensity and type of light can influence our mood
One study has shown that a higher intensity of light leads to a faster improvement of the mood in people with SAD. The duration of exposure to light can also make a difference.
One study found that longer exposure to light in the morning can lead to a 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 to feel more alert and attentive. This can be particularly helpful when we feel tired or listless. 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's important to make sure you get enough sunlight to produce enough vitamin D and serotonin in your body.
If this is not possible, light therapy lamps can be an effective alternative to influence your mood. In addition, we should make an effort to consider the color and intensity of 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 color of light and its effect
There is another important factor that influences the effect of light on our mood:
The color of the light.
Different colors of light can have different effects on our mood and well-being.
For example, blue light emitted from 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 light bulbs or candles, can relax and calm us.
This can be particularly helpful when we are trying to relax before going to bed.
Of course, there are also some tips on how to make the most of light to improve mood and well-being and counteract the lack of light. Spend more time outside:
If you notice that you're feeling down or stressed, it can be helpful to just get out 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 that the lighting in your home is appropriate. Avoid bright lights, especially in the evening, and instead choose warm, subdued lighting that is calming and can help you relax.
Use a light therapy lamp: If you live in a region where there is not much sunlight in winter or if you struggle to get 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 bedtime:
Blue light emitted from electronic devices such as smartphones and computers can disrupt our sleep patterns and lead to exhaustion.
Try to avoid these devices in the hours before bedtime or use an app that filters out blue light.
Green light can reduce stress
There are other ways in which light can influence our well-being.
One study has shown that green light can contribute to this, stress to reduce and promote a relaxing mood.
It has been observed that patients who were exposed to green light before an operation had a lower heart rate and a lower anxiety response.
Light for a motivating mood
The type of light we are exposed to during our work can also have an impact on our mood and well-being.
A study has shown that people who work in a office with daylight have a better mood and higher performance than those who work in an office without daylight.
It is therefore important to ensure that our working 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 in the treatment of sleep disorders and jet lag help.
A study has shown that the use of a light therapy lamp can improve the quality of sleep in patients with sleep disorders.
Another study has shown that the use of blue light during the day can help to reduce jet lag on long-haul flights.
Light therapy for seasonal depression
Light therapy is often used as a treatment for seasonal affective disorder (SAD), which can occur in the fall and winter. Regular exposure to bright light can help to reduce the circadian rhythm of the body, which can help to improve mood and sleep.
This can be achieved with special light therapy lamps that provide a brightness of at least 10,000 lux brightness.
Natural light for the mood
Natural light can also help to 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, taking a pleasant walk outdoors in daylight can be a quick way to refresh the mind and reduce negative thoughts.
It is recommended to at least 30 minutes of daylight daily to benefit from the mood-enhancing effects.
Conclusion on light against bad mood
So, what can we learn from all this? First of all, we should make an effort 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 make an effort to consider the color of light in our environment and make sure we have enough warm, calming light in our living and working areas.
You are also welcome to visit us on site in Simbach am Inn in our light studio come and visit us.
Verena W.