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The Indoor Light Problem No One Talks About

We spend the vast majority of our days indoors. The lack of natural light combined with the prolonged exposure to artificial light can lead to significant health effects, including increased risks for sleep issues, depression, diabetes, obesity, heart disease, and cancer. There are ways we can reduce these negative effects while living our daily lives.


The spectrum of light emitted by the sun shifts throughout the day. Morning sunlight contains the full spectrum of light, but with more red light than blue light. By midday, the sun emits slightly more blue light and less red light. At sunset, there is very little blue light and a lot of red light. Exposure to this pattern of lighting is vital for establishing a strong circadian rhythm. 


Indoor lighting does not provide the same light pattern as the sun, since lights do not change color throughout the day. Incandescent bulbs emit light in a pattern most similar to natural light at sunset, with low blue light and high red light. Fluorescent bulbs emit a moderate amount of blue light, a lot of green and yellow light, and very little red light. LED lights, the most common bulbs in homes, emit nearly all blue light and little to no red light. Blue light is also emitted from the screens of electronic devices.


To support our circadian rhythm, we need to be conscious of the pattern of light that we are exposed to, especially in the morning and evening. Indoor light does not vary throughout the day, but we can adjust the way that we use lights to better support our health. Blue light is fine during the day, but it should be avoided in the morning and before bed when it is especially harmful to health. Dim indoor lighting during the day can be harmful, since bright lights are important for attention, arousal, digestion, cortisol regulation, and melatonin signaling. Windows can help increase indoor light. A view of the outdoors has been linked to fewer sleep problems and more energy at the end of the day.


Ideally, we should spend time outside at sunrise and sunset and avoid using electronics, LED lights, and fluorescent lights first thing in the morning and for the 2 to 3 hours leading up to bedtime. Bright lights during the day can support the circadian rhythm. Dim incandescent bulbs and red lights can be used in the early morning and evenings to mimic natural lighting.


While indoor lighting can be strategically manipulated to reduce negative effects, it is still necessary to spend time outdoors. Sunlight is necessary for the body to synthesize and activate vitamin D, which is a key antioxidant that is essential for immune system function. Exposure to natural light is also most effective at regulating the circadian rhythm and triggering the release of melatonin at the appropriate time. Melatonin is protective against several cancer types.


Using light properly can help support your health, improve your sleep, and prevent health complications. Be sure to spend time outdoors, limit blue light exposure in the morning and evening, and ensure that indoor spaces are well lit during the day. 


Explore our podcast to learn more about natural health. Schedule an appointment with Renewed Hope Nutrition for personalized natural health suggestions, functional lab interpretations, and nutritional support.



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