Avoid bright light in the evenings and sleep in full darkness at night

14 11 2017

The secretion of melatonin hormone (sleep hormone) is disturbed if the evenings in bright light.

I would recommend avoiding these

  • Powerful blue wavelengths such as blue leds, including white light, eg light therapy device for about two hours before bedtime. This two hour time is very personal.
  • Watching your computer screen, mobile phone or iPad for about two hours before bedtime.
  • Playing computer games for about two hours before bedtime
  • Watching TV for about two hours before bedtime.
  • Avoid RGB LEDs (red-green-blue) in the evening or remove blue light of it.
  • Children should not have lighted night toys in bed. An astonishingly small amount of light (1.3 lumen) is enough to interfere with the secretion of melatonin hormone.
  • If you see the street lighting from the windows, get black, light-impermeable blinds.

If you usually are reading late in the evenings, consider whether it is necessary.

Try to sleep 9 or at least 8 hours in the night. If the room is not dark, use black eye shields which are available for example for long flights.

In your phone is may be available the color temperature control: Settings – Display – Comfort for eyes: turn on this, start at 19.00 or 2 hours before going to bed, ending at 7.00 the next morning or when you usually wake up.

Color temperature, as warm as possible (adjusting is generally not possible when the comfort of the eyes is in use).

Install f.lux (free) on your phone and laptop, justgetflux.com  Adjust its settings to fit. See also sleeping instructions on f.lux Facebook.

There may be too much blue in the f.lux light so that the most sensitive cannot sleep. In this case try blue light blocking glasses. Google Uxex Skyper amazon. Use them also, when you are working in the evening with computer or when you are looking at TV. These glasses remove 98 % of the blue light.

Use these glasses two hours before going to bed. You may fall asleep faster. They are excellent even before the night flight if you want to sleep on an airplane.

The small blue or green signal lights of electronic equipments in bedroom may cause problems of falling asleep.  If necessary, you can tape the LED lights with air-conditioning tapes or even better, completely remove the equipment from the bedroom.

Illumine the night-time route to the toilet or refrigerator with dim, light-emitting red-colored led candles or lights so you can find it right way. Do not light the normal lights at night. The toilet light at night should not be white, it will reduce the secretion of melatonin and may wake you up. Light in the toilet should also be dimmed red. You do not have to see your face at night. If there is light in the toilet from the windows, stop it with black blinds.

If you wake up at night, do not light the reading lamp to read. Even a 5-10 minute stay at night in the light will stop the melatonin hormone secretion and will awaken you.

In the morning

Powerful, blue or white light is excellent to awaken and end the secretion of melatonin. Light up the kitchen and WC with powerful, white light in the morning. Watch the morning TV in as bright a light as possible. Daylight-type light (5500 K) is the best. If the sun is shining, take a walk outside.

It is advisable to extend the light therapy time for the elderly in the morning because their eyes penetrate less light than the eyes of the young.

In sleep problems you can also turn to doctors who are familiar with sleep disorders and winter depression.

By following these advice, you will also stay healthier and you will avoid risk getting breast cancer, for example.

Ilkka Pekanheimo, lighting designer, Finland

ilkka.pekanheimo@gmail.com   fullspectrumlight.wordpress.com

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Lighting at the Housing fair in Finland 2017

24 07 2017

The annual Housing Fair in Mikkeli 2017 is the 48th event of its kind. 98% of Finland’s adult population know the event. Lighting designer Ilkka Pekanheimo has evaluated the lighting of the houses at the Housing fair in Mikkeli. This link  will tell you more about the idea of housing fairs and this link about Mikkeli housing fair.

Here is the lighting evaluation of Housing fair in 2017.

Here is the evaluation in  Finnish with more pictures.





21 04 2016

 





Towards Human Centric LEDlighting

13 12 2015
The impact of light on our well-being has made us more aware of the different lighting solutions. By changing the intensity and colour temperature of light we can impact on mental alertness and comfort.

Non-visual effects of light depends critically on the intensity, the duration and the spectral composition of the light. Also the prior light exposure and the timing of the exposure determine the kind and size of the non-visual effects that can be achieved.

Human centric lighting is becoming more common. The new technology updates enable cost effective and user friendly solutions. Human Centric Lighting is the inclusion of visual and non-visual (biological) needs of humans in the design of lighting applications.

The lighting is changing quickly. For the new lighting projects is LED lighting today the best option. LED prices have dropped and the quality is improved.

Lighting can be used to increase the labor productivity, the welfare of the people, comfort and safety. You can also use new technologies to improve energy efficiency.

Light with a high spectral blue component activates and increases the capability for performance and concentration. If this blue component in light decreases, the body relaxes and changes over to a calm phase. Light control offers further positive effects on the human biological rhythm. It is able to improve motivation, the ability to concentrate and therefore productivity as well, and it provides ideal support with intellectual tasks.

George Brainard, the director of the Light Research Program at Thomas Jefferson University, hopes his research on how the colour of light is interpreted by our eyes will be able to get patients out of the hospital sooner. Maybe the order should be changed, so that millions of suffering people could benefit earlier from his findings as soon as possible.

Lighting the Learning Environments

The use of Human Centric Lighting is not only suitable for the medical-therapeutic sector, but also for school and office. It is, however, the only competent lighting design that enables the optimal utilization of new intelligent lighting solutions.

The newest way to school lighting is to move the teaching and the kids outdoors. Excellent experiences, especially from England and Sweden, have been made. If the outdoor learning is not possible one day because of the bad weather, education traditionally takes place inside the classroom.  However, ensure that the lighting inside is similar to the outside one, that is daylight simulating light, 5,500 K with high colour rendering index, over 90.

The school’s main goal is to get the pupils to learn. So the Human Centric Lighting is very important in schools. However, most of the schools are illuminated by a traditional, warm, tired light (mostly 3000-4000 K).

It has been known that the full spectrum of sunlight increases the reading speed  by up to 20%, and reduces eye fatigue. So daylight is the best option for schools.

According to the most recent studies, the daily outdoor activities may reduce the need for children’s short-sightedness eyewear. This article was provided by the Journal of the American Medical Association (JAMA).

 

The following is an extensive article, click the link:

Transforming Outdoor Learning in Schools

Good lighting design always meets the customer’s individual needs. My role is to provide the best solutions. With over 30 years of experience, I served thousands of satisfied customers.

Most of my clients choose a natural daylight for the interior lighting. If you have a lighting project for your work place or home, I would like to help you to get a modern, Human-Centric LED lighting.

However, you can also choose a solution, where you can choose the light colour from e.g. 2,700 to 5,500 K.

Before you read more, here is my new article from the housing fair in Finland, with many pictures about the human centric home LED lighting.

Spectrum is the most important thing to decide on the light quality. I prefer a 5,500 K continuous daylight spectrum, however, in the evening you could choose warmer light in order to sleep better.

Good daylight spectrum   11

Bad, non-continuous spectrum  fluorescent 1

Some benefits of human-centric lighting

To promote the safety of the working environment lighting and ergonomics.

More information about Human Centric Lighting: