Lighting and Your Health: Shedding Light on Wellbeing

Imagine if something as simple as the way we light our homes and workplaces could affect our lifespan. It sounds dramatic, but a groundbreaking study from Flinders University suggests it's true. Their research confirms what we’ve long believed at Amphis: lighting isn’t just about aesthetics - it plays a crucial role in our health and well-being.

The study, involving over 89,000 participants equipped with light sensors, found that exposure to bright lights at night and insufficient daylight can throw our internal clocks out of sync. The consequences? “Disruption to the body’s circadian rhythms is linked to the development of metabolic syndrome, diabetes, and obesity and is also strongly implicated in the development of cardiometabolic diseases including myocardial infarction, stroke and hypertension,” says Associate Professor Phillips (news.flinders.edu.au).

Understanding Circadian Rhythms

Our circadian rhythm is an internal biological clock that regulates sleep-wake cycles, hormone release, and other vital functions. This rhythm is influenced by environmental cues, especially light and dark. Bright daylight keeps us alert and energised, while low light signals our bodies that it’s time to rest.

Modern life often disrupts this natural cycle. Artificial lighting at night, especially blue light from screens and harsh overheads, tricks the brain into thinking it’s still daytime. This exposure suppresses melatonin production, making it harder to fall asleep. The study found that individuals exposed to high levels of artificial light at night had a greater likelihood of experiencing sleep disturbances and metabolic issues. Phillips states, “Our findings clearly show that avoiding night light and seeking daylight may promote optimal health and longevity, and this recommendation is easy, accessible and cost-effective.” .

Blue light itself isn’t the villain;— it’s a natural component of the light spectrum that the sun delivers daily, helping us wake up, stay alert, and function optimally. The issue arises in the evening when we need to wind down. Without a shift to softer, warmer lighting, our bodies struggle to prepare for restful sleep.

In the evenings, shift to gentle lighting to help prepare for sleep.
From right to left: Atwood wall lamp, back-lit mirrors in Kingsbridge Homes)

Amphis: Designing with Health in Mind

At Amphis, we believe good lighting isn’t about having move — it’s about having the right light at the right time. Good lighting isn’t about having more - it’s about having the right light at the right time. Lead author Dr. Daniel Windred emphasises, “The findings demonstrate the importance of maintaining a dark environment across the late night and early morning hours, when the central circadian ‘pacemaker’ is most sensitive to light, and seeking bright light during the day to enhance our circadian rhythms.” This study reinforces our design philosophy: excessive artificial light at night isn’t in our best interests. We recommend solutions that support circadian health, ensuring homes enhance wellbeing rather than disrupt it.

Layer lighting for flexibility, increasing or decreasing light as required. Image: Dale Alcock Homes.

Tips for Healthier Lighting in Your Spaces

Whether you're designing a new space or updating an existing one, here are some simple ways to promote healthier lighting:

• Maximise Natural Light
  Arrange workspaces and living areas to take advantage of daylight. Use sheer curtains to diffuse glaring sunlight without blocking it entirely.
• Layer your lighting
  Take a layered lighting approach by combining ambient, task, and accent lights to create a balanced and adaptable environment.
• Think about placement
  Overhead lighting can often be too bright and cause glare. In the evening, opt for step lights, wall lamps, or directional lights that point illumination away from your eyes and towards functional areas.
• Choose warm light for evenings
  Opt for lighting with warmer colour temperatures (below 3000K) to create a calming atmosphere that supports relaxation and sleep. Pay attention to the R9 value, which measures how well a light source renders reds, crucial for natural-looking skin tones and warm, comfortable spaces.
• Use dimmers and smart controls
  Dimmable lighting allows you to adjust brightness based on the time of day, reducing unnecessary light exposure at night.

The research is clear: light affects more than just visibility — it impacts our health, wellbeing, and longevity. The Flinders University study highlights what we’ve always championed at Amphis — well-designed lighting supports better sleep, health, and overall quality of life.

Great lighting isn’t just about seeing better, it’s about living better.

Keen to learn more? Check out our article on circadian rhythms or anti-glare lighting.