To that end, it’s also a good idea to use an alarm clock with a graduating light. According to studies, a slow progression, starting with dimmed light, has a positive effect on well-being. “In the evening, it should be the other way around: significantly less blue in the light, no extensive lighting. This prolongs the time it takes to fall asleep and suppresses the effect of melatonin—even with the smallest dose of light from the cell phone,” says Stefani.
How much light is good for our health?
As for how much light we actually need, “the recommendations of an expert committee
state that the light intensity should be a maximum of ten lux MEDI (Melanopic Equivalent Daylight Illuminance), three hours before going to bed,” says Stefani.
In other words, that’s the equivalent of the light from around ten candles at a distance of one meter before bed at night.
What about during the day? “There are different statements on this,” Stefani says. “Most experts say that 250 lux of daylight should be provided throughout the day,” says Stefani.
Here’s another recommendation: “You should be exposed to 10,000 lux for one hour,” says Stefani. “That’s bright, so you need a good light therapy lamp to avoid being dazzled.”
Understanding lux light measurements
Confused? For comparison, it helps to think about the light during certain months. In November in a northern location, 250 lux is reached outside shortly after sunrise, while 1000 lux is quickly exceeded in the morning. Around 10,000 lux is reached around midday. In foggy weather, the figure is around 5,000, which according to Stefani, is still around ten to a hundred times higher than inside a building. In sunshine, you can quickly achieve 50,000 or 80,000 lux.
In other words, during the day it is better to have more light and there is no such thing as too much; At night, it is best to dim down quickly as soon as evening hits.
And, if you’re wondering whether it’s not enough to sit by the window, the answer is: Not really. “Daylight is filtered through windows, so we should always aim for a daily walk outside if we can,” says Stefani. Daylight also brings fresh air and the production of vitamin D into play.
Not all light therapy lamps are equal
Of course, there are currently more and more tools to maintain light-related well-being in the dark months. For example, daylight lamps or light showers. These are said to support the circadian clock and also stimulate the release of serotonin, thereby increasing concentration and well-being.
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