Illuminating Happiness: A Personal Guide to Mood Management with Light
As the days grow shorter and the sunlight fades earlier, many of us notice a shift in our energy, mood, or even our sleep. For years, I struggled with managing these changes until I discovered the transformative power of light. By using specific types of light—lux (brightness), color, and temperature—I’ve learned to manage my mood more effectively, and I’d like to share my approach with you.
The Science of Light and Mood
Light has a profound impact on our circadian rhythms, the internal clock that governs our sleep-wake cycles and energy levels. Bright light exposure, especially in the morning, signals our brain to produce serotonin, the "feel-good" neurotransmitter, while suppressing melatonin, the hormone that makes us sleepy. Conversely, softer and warmer light in the evening encourages relaxation and helps prepare our bodies for rest.
But it’s not just about brightness. The color and temperature of light also play critical roles in how it affects our mood:
Cool, blue-enriched light is stimulating and great for focus and energy during the day.
Warm, amber or red-toned light promotes calm and relaxation, making it ideal for evenings.
Balanced, natural light helps maintain alertness and positive mood throughout the day.
My Personal Lighting Strategies
Over time, I’ve developed a system that aligns my use of light with my daily rhythms and emotional needs. Here are some key practices:
Waking Up: Automated lights
Instead of a traditional audio alarm, I have opted to use my smart lights to wake me up in the morning. As the lights gradually grow brighter they simulate sunrise. I discovered this about 10 years ago and I only use audio alarms when I need to wake up earlier than I would normally with the lights.
Morning Boost: Bright and Cool Light
I start my mornings with a burst of bright, cool light to simulate natural daylight. I utilize a light therapy lamp with at least 10,000 lux during my morning stretch routine, especially during darker months. This helps me wake up feeling energized and ready to tackle the day.
Midday Focus: Natural and Neutral Light
While working, I rely on balanced, neutral lighting that mimics natural daylight. It keeps me alert without being overwhelming. I use daylight-mimicking settings ("cool white" or "warm white" on Google Home) or position my workspace near a window to soak in as much natural light as possible.
Evening Wind-Down: Warm and Dim Light
As evening approaches, I shift to warm, dim lighting. Amber or red-toned settings ("candlelight" on Google Home) create a cozy atmosphere that helps me unwind and signals my brain that it’s time to start producing melatonin. I also avoid blue light from screens by using blue-light blocking glasses or switching devices to night mode.
Special Mood Moments: Color and Ambiance
Sometimes, I experiment with colored lights to influence my mood further. For creativity, I use soft purples or greens. For meditation, I like to use colors that align with the chakra I am focusing on. These subtle changes can make a big difference in setting the right mood for specific activities.
Practical Tips for Getting Started
Invest in a light therapy lamp. If you’re new to light therapy, start with a 10,000 lux lamp and use it for 15-30 minutes in the morning.
Upgrade your bulbs. Replace standard light bulbs with ones that offer adjustable brightness and color temperature settings.
Embrace natural light. Spend time outdoors daily, even if it’s just a quick walk. Natural sunlight is the best source of balanced light.
Limit evening blue light. Use warm lighting at night and reduce screen time an hour before bed.
Light Your Path to Wellness
Light isn’t just a tool; it’s a partner in creating a balanced, joyful life. By being intentional about the light we expose ourselves to, we can positively influence our mood, energy, and overall well-being. I hope my journey inspires you to explore how light can illuminate your path to happiness.
Looking for guidance in reaching your health goals? Contact me for a free discovery session and see how my coaching approach can support your path forward.
