During summer,
Emma prefers to sleep with her curtains open, letting the morning sunlight wake her
naturally. By the
time her mum comes to wake her for school, she already feels refreshed and ready to
start her day.
However, winter
mornings are different. With the sky still dark, Emma tends to stay curled up in bed a
little longer. To help her adjust
to the darker season, her family installed bathroom lights that mimic daylight. These
special lights give her the energy
boost she needs to start the day.
Visible light plays a major role in regulating our circadian rhythms. Daylight triggers hormones that energise us for the day ahead. During winter, when sunlight is limited, bright white electric lights can help reset our internal clocks.
Emma often rides her bicycle to school. The streetlights that illuminate her route during the dark winter mornings, help her navigate safely, avoid obstacles and arrive safely at school.
Good street lighting reduces accidents, and increases our sense of safety, making us feel more secure.
During winter, Emma meets up with her friends before school starts. As they wait outside for the bell to ring, many of them are still yawning. Luckily, once they're inside, the classroom's bright white lights give them the energy they need to focus and concentrate. Thanks to this lighting, Emma finds it easy to follow her maths teacher's explanations.
During the mid-morning break, Emma and her classmates head outside to enjoy some fresh air. The natural daylight helps synchronise their internal clocks, reducing stress and boosting their energy levels. By the time they return for their next lesson, the teacher dims the lights and switches to a warmer white tone. This creates a more relaxed atmosphere, perfect for teamwork activities.
Teenagers' internal clocks are naturally delayed - by about an hour for girls, and up to two hours for boys. During winter mornings, schools can use blue light to help students wake up and sync their rhythms with the day's schedule.
Emma and her friends enjoy lunch in the school cafeteria, where the warm light creates a calm and restful atmosphere.
Warm light helps people relax during the day, which is essential for recharging and recovering energy.
Before starting her homework, Emma switches on the bright white light above her family's table. This energising light helps her focus and tackle her assignments efficiently.
Bright white light causes your pupils to shrink slightly, improving your ability to see clearly.
After dinner with her family in the warmly lit kitchen, Emma heads to her room to chat with friends online. By this time, her smartphone's screen is dimmed and set to display warm white tones. Before bed, she brushes her teeth under soft, dimmed light, preparing for sleep.
As the sun sets and its light becomes warmer and dimmer, lower light, you should adjust your electric lights accordingly. It is recommended that you switch from white bright to warm lighting and stop viewing bright white computer screens about two hours before going to sleep. This shift in lighting will trigger the production of melatonin, a hormone that signals "it's time to sleep".