#though it possible that fluorescent bulb is blinding level bright

[ehgood-enough]

Hmm that is an interesting kitchen placement. The lighting seems a bit lacking

Bracewell Street, Millchester (Charters Towers), Queensland.

[pearmelody94-blog]

Sunlight Makes You Skinny & Blue Light Makes You Fat: 11 Ways To Biohack Light To Optimize Your Body & Brain.

Many people consider light to be, well, light!

After all, light is just a wave of energy that signifies the absence of darkness, right? Fact is, light has a profound impact on human biology, for better or worse. In my last article on sleep, you learned plenty about the effects of artificial light and blue light on circadian rhythm and sleep, and in other articles, I’ve filled you in on biohacks such as photobiomodulation, near infrared, far infrared, UVA and UVB, including: How Modern Lighting Can Destroy Your Sleep, Your Eyes & Your Health, The Ultimate Guide To Biohacking Your Testosterone, How To Use Low Level Light Therapy and Intranasal Light Therapy For Athletic Performance, Cognitive Enhancement & More. & What’s The Healthiest Way To Tan

But the effects of light go far beyond its potential for positively hacking sleep or enhancing recovery, especially when it comes to the potential for artificial light to damage your overall wellness. The negative health impact of artificial light sources on endocrine and cellular levels in humans includes the risk of cataracts, blindness, age-related macular degeneration, mitochondrial dysfunction, metabolic disorders, disrupted circadian biology and sleep, cancer, heart disease and more.

For example, multiple recent studies have reported that exposure to artificial light can cause negative health effects, such as breast cancer, circadian phase disruption and sleep disorders. One 2015 study reviewed 85 scientific articles and showed that outdoor artificial lights (e.g. street lamps, outdoor porch lights, etc.) are a risk factor for breast cancer and that indoor artificial light intensity elevated this risk. This same study also showed that exposure to artificial bright light during nighttime suppresses melatonin secretion and increases sleep onset latency and increases alertness and that the circadian misalignment caused by artificial light exposure can have significant negative effects on psychological, cardiovascular and metabolic functions.

One perfect example of the effects of modern light on human biology is that of LED (light-emitting diode), which is rapidly replacing compact fluorescent (CFL) bulb, primarily because LEDs do not contain mercury like CFLs and they’re far more energy efficient. LED lighting is used in aviation lighting, automotive headlamps, emergency vehicle lighting, advertising, traffic signals, camera flashes, and general lighting. Large-area LED displays are also used in stadiums, dynamic decorative displays, and dynamic message signs on freeways. But LED’s pose significant environmental risks and toxicity hazards due to their high amount of arsenic, copper, nickel, lead, iron, and silver.

But LED’s can also cause severe retinal damage to the photoreceptors in your eye and have even been shown to induce necrosis (cell death!) in eye tissue. The American Medical Association even put out an official statement warning of the health and safety issues associated with white LED street lamps. Things get even worse once dimming and color changing features are introduced into LED lighting, which is a common lighting feature in modern “smart homes”.

The reason for this is that LED lamps are a form of digital lighting (in contrast, the incandescent light bulbs and halogens light bulbs you’ll learn about momentarily are analog thermal light sources). In a color changing system that allows you to adjust the dim or color of the lights, there are typically three different LED sources: red, green and blue. The intensity of these three sources has to be changed to achieve different colors, and this feature must be controlled digitally via a mechanism called pulse-width modulation. This means the LEDs rapidly alternate between switching to full intensity and then switching off over and over again, resulting in a lighting phenomenon called “flicker”, something I recently discovered during my Building Biology analysis occurs quite a bit even in my own biologically friendly home (influencing me to make some of the lighting changes you’ll read about later in this article) and something that I’ve also learned quite a bit about from my friend Dr. Joe Mercola.

Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!<![CDATA[ #_form_64_ font-size:14px; line-height:1.6; font-family:arial, helvetica, sans-serif; margin:0; #_form_64_ * outline:0; ._form_hide display:none; visibility:hidden; ._form_show display:block; visibility:visible; #_form_64_._form-top top:0; #_form_64_._form-bottom bottom:0; #_form_64_._form-left left:0; #_form_64_._form-right right:0; #_form_64_ input[type="text"],#_form_64_ input[type="date"],#_form_64_ textarea padding:6px; height:auto; border:#979797 1px solid; border-radius:4px; color:#000 !important; font-size:13px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ textarea resize:none; #_form_64_ ._submit -webkit-appearance:none; cursor:pointer; font-family:arial, sans-serif; font-size:14px; text-align:center; background:#eb7000 !important; border:0 !important; color:#fff !important; padding:10px !important; #_form_64_ ._close-icon cursor:pointer; background-image:url('https://d226aj4ao1t61q.cloudfront.net/esfkyjh1u_forms-close-dark.png'); background-repeat:no-repeat; background-size:14.2px 14.2px; position:absolute; display:block; top:11px; right:9px; overflow:hidden; width:16.2px; height:16.2px; #_form_64_ ._close-icon:before position:relative; #_form_64_ ._form-body margin-bottom:30px; #_form_64_ ._form-image-left width:150px; float:left; #_form_64_ ._form-content-right margin-left:164px; #_form_64_ ._form-branding color:#fff; font-size:10px; clear:both; text-align:left; margin-top:30px; font-weight:100; #_form_64_ ._form-branding ._logo display:block; width:130px; height:14px; margin-top:6px; background-image:url('https://d226aj4ao1t61q.cloudfront.net/hh9ujqgv5_aclogo_li.png'); background-size:130px auto; background-repeat:no-repeat; #_form_64_ ._form-label,#_form_64_ ._form_element ._form-label font-weight:bold; margin-bottom:5px; display:block; #_form_64_._dark ._form-branding color:#333; #_form_64_._dark ._form-branding ._logo background-image:url('https://d226aj4ao1t61q.cloudfront.net/jftq2c8s_aclogo_dk.png'); #_form_64_ ._form_element position:relative; margin-bottom:10px; font-size:0; max-width:100%; #_form_64_ ._form_element * font-size:14px; #_form_64_ ._form_element._clear clear:both; width:100%; float:none; #_form_64_ ._form_element._clear:after clear:left; #_form_64_ ._form_element input[type="text"],#_form_64_ ._form_element input[type="date"],#_form_64_ ._form_element select,#_form_64_ ._form_element textarea:not(.g-recaptcha-response) display:block; width:100%; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ ._field-wrapper position:relative; #_form_64_ ._inline-style float:left; #_form_64_ ._inline-style input[type="text"] width:150px; #_form_64_ ._inline-style:not(._clear) + ._inline-style:not(._clear) margin-left:20px; #_form_64_ ._form_element img._form-image max-width:100%; #_form_64_ ._clear-element clear:left; #_form_64_ ._full_width width:100%; #_form_64_ ._form_full_field display:block; width:100%; margin-bottom:10px; #_form_64_ input[type="text"]._has_error,#_form_64_ textarea._has_error border:#f37c7b 1px solid; #_form_64_ input[type="checkbox"]._has_error outline:#f37c7b 1px solid; #_form_64_ ._error display:block; position:absolute; font-size:13px; z-index:10000001; #_form_64_ ._error._above padding-bottom:4px; top:-41px; right:0; #_form_64_ ._error._below padding-top:4px; top:100%; right:0; #_form_64_ ._error._above ._error-arrow bottom:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-top:5px solid #f37c7b; #_form_64_ ._error._below ._error-arrow top:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-bottom:5px solid #f37c7b; #_form_64_ ._error-inner padding:8px 12px; background-color:#f37c7b; font-size:13px; font-family:arial, sans-serif; color:#fff; text-align:center; text-decoration:none; -webkit-border-radius:4px; -moz-border-radius:4px; border-radius:4px; #_form_64_ ._error-inner._form_error margin-bottom:5px; text-align:left; #_form_64_ ._button-wrapper ._error-inner._form_error position:static; #_form_64_ ._error-inner._no_arrow margin-bottom:10px; #_form_64_ ._error-arrow position:absolute; width:0; height:0; #_form_64_ ._error-html margin-bottom:10px; .pika-single z-index:10000001 !important; @media all and (min-width:320px) and (max-width:667px) ::-webkit-scrollbar display:none; #_form_64_ margin:0; width:100%; min-width:100%; max-width:100%; box-sizing:border-box; #_form_64_ * -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; font-size:1em; #_form_64_ ._form-content margin:0; width:100%; #_form_64_ ._form-inner display:block; min-width:100%; #_form_64_ ._form-title,#_form_64_ ._inline-style margin-top:0; margin-right:0; margin-left:0; #_form_64_ ._form-title font-size:1.2em; #_form_64_ ._form_element margin:0 0 20px; padding:0; width:100%; #_form_64_ ._form-element,#_form_64_ ._inline-style,#_form_64_ input[type="text"],#_form_64_ label,#_form_64_ p,#_form_64_ textarea:not(.g-recaptcha-response) float:none; display:block; width:100%; #_form_64_ ._row._checkbox-radio label display:inline; #_form_64_ ._row,#_form_64_ p,#_form_64_ label margin-bottom:0.7em; width:100%; #_form_64_ ._row input[type="checkbox"],#_form_64_ ._row input[type="radio"] margin:0 !important; vertical-align:middle !important; #_form_64_ ._row input[type="checkbox"] + span label display:inline; #_form_64_ ._row span label margin:0 !important; width:initial !important; vertical-align:middle !important; #_form_64_ ._form-image max-width:100%; height:auto !important; #_form_64_ input[type="text"] padding-left:10px; padding-right:10px; font-size:16px; line-height:1.3em; -webkit-appearance:none; #_form_64_ input[type="radio"],#_form_64_ input[type="checkbox"] display:inline-block; width:1.3em; height:1.3em; font-size:1em; margin:0 0.3em 0 0; vertical-align:baseline; #_form_64_ button[type="submit"] padding:20px; font-size:1.5em; #_form_64_ ._inline-style margin:20px 0 0 !important; #_form_64_ position:relative; text-align:left; margin:0px 0px; padding:20px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; *zoom:1; background:transparent !important; border:0px solid #b0b0b0 !important; width:300px; -moz-border-radius:0px !important; -webkit-border-radius:0px !important; border-radius:0px !important; color:#000 !important; #_form_64_ ._form-title font-size:22px; line-height:22px; font-weight:600; margin-bottom:0; #_form_64_:before,#_form_64_:after content:" "; display:table; #_form_64_:after clear:both; #_form_64_._inline-style width:auto; display:inline-block; #_form_64_._inline-style input[type="text"],#_form_64_._inline-style input[type="date"] padding:10px 12px; #_form_64_._inline-style button._inline-style position:relative; top:27px; #_form_64_._inline-style p margin:0; #_form_64_._inline-style ._button-wrapper position:relative; margin:27px 12.5px 0 20px; #_form_64_ ._form-thank-you position:relative; left:0; right:0; text-align:center; font-size:18px; @media all and (min-width:320px) and (max-width:667px) #_form_64_._inline-form._inline-style ._inline-style._button-wrapper margin-top:20px !important; margin-left:0 !important; #_form_64_ ._form_10 text-align:center !important; #_form_64_ ._x20518276 label,#_form_64_ ._field10 label text-align:left; #_form_64_ ._form_31 width:100% !important; ]]>

Even though it appears to your naked eye that the LEDs really aren’t changing color or intensity that much, your retina perceives this flicker, and you can often observe this phenomenon if you use an older camera, or a device called a “flicker detector” to record an LED light in your house or an LED backlit computer monitor. Unfortunately, this trick doesn’t work with newer cameras and smartphones, which have a built-in algorithm that detect the flicker frequency and automatically change the shutter speed to improve the recording quality. However, I’ve found that by switching my iPhone to slow-motion video recording, I can often detect flicker in a monitor or light. Ultimately, the problem is this: research has shown that this flicker can irreparably damage the photoreceptor cells in the eye’s retina, resulting in issues such as headaches, poor eyesight, brain fog, lack of focus, increased risk of cataracts and sleep disruptions.

Unfortunately, energy saving lamps such as compact fluorescent lamps (CFLs) can also cause similar issues and can induce oxidative stress damage that affects not only the eyes but also sensitive photoreceptors on many other areas of the skin, along with endocrine and hormonal damage.

But light can be good too and in fact, the therapeutic use of full spectrum light – also known as “photobiology” – offers many surprising health benefits. For example, in the 1700’s, scientist-inventor Andreas Gärtner, built the first phototherapeutical device, which was a foldable hollow mirror he could use to concentrate sunlight onto the aching joints of patients. A gold leaf on the mirror absorbed UV radiation from sunlight, then transformed this light into near-infrared and red wavelengths very similar to those used in modern times by people who use infrared saunas to manage joint pain. , which is beneficial because it can penetrate deeply into the tissue. In the 1800’s, a General Augustus Pleasonton published the book “Influence of the Blue Ray of the Sunlight“, in which he describes “Influence Of The Blue Ray of Sunlight and Blue Colour Of The Sky In Developing Animal And Vegetable Life And In Restoring Health From Acute And Chronic Disorders To Humans And Domestic Animals”. In the late 1870’s, Dr. Edwin Dwight Babbitt published his book, “Principles of Light and Color“, reporting on research in which he used colored light on different parts of the human body to elicit therapeutic results. In 1897, Indian physician Dinshah Ghadiali used chromotherapy in the form of indigo-colored light as a treatment for gastric inflammation and colitis, and  late 19th century Niels Ryberg Finsen of Denmark, who was awarded the Nobel Prize for Physiology in 1903, used red light to treat smallpox, and other light spectrums to address chronic disease such as tuberculosis. In the decades following, Finsen phototherapy became more developed as a cutting-edge therapeutic intervention in modern medicine, including the groundbreaking book “Light Therapeutics” by Dr. John Harvey Kellogg and work by Dr. Oscar Bernhard, a Swiss surgeon who used heliotherapy (sun therapy) during surgeries.

Light can drastically affect our metabolism too. For example, the master fuel sensor in our cells called mTOR (“mammalian target of rapamycin”) facilitates protein synthesis and growth while inhibiting internal recycling of used or damaged cells. Plants and humans grow more in the summertime because there is not only more food abundance but usually more natural light too, which can activate mTOR. But your body needs a darkness –  a winter, so to speak. The master fuel sensor in the winter, and in darkness, is AMP-0activated protein kinase (AMPK) which optimizes energy efficiency and stimulates recycling of cellular materials. This cycle happens during the night. Now, consider what happens if you are in a constant stage of light: your hormones and metabolism shift towards constant mTOR activation growth and anabolism – which is generally associated, when in excess, with issues such as cancer and shortened lifespan. On the flipside, by introducing periods of darkness (along with, ideally, fasting), you strike a balance between constant anabolism with zero cellular cleanup and smart catabolism with adequate time for natural cell turnover.

So how can you mitigate the damage of the wrong kind of light and maximize the benefits of the right kind of light? You’re about to find out, along with how sunlight makes you skinny, blue light makes you fat and 11 ways to optimize light in your home and office environment. 

11 Ways To Biohack Light To Optimize Your Body & Brain.

#1: Choose Your Lighting Carefully.

One way to ensure you are purchasing a healthier lightbulb is to look at at a value on the light label or box called the Color Rendering Index (CRI). CRI is a quantitative measure of the ability of a light source to reveal the colors of various objects accurately in comparison with an ideal or natural light source. For example, sunlight, incandescent light bulbs and candles all have a CRI of 100. When purchasing LED, look for an R9 (full red spectrum) CRI of close to 97, which is the highest CRI you are likely going to be able to find and can get you as close as possible to natural light. You also need to look at the color temperature of the light, which is the temperature of the light expressed in Kelvin (K) degrees. For example, the sun has a physical color temperature of 5,500 K, and a correlated color temperature (how the light source appears to the human eye, of about 2,700K. So although many LED’s have a color temperature of up to 6,500K, an ideal LED choice would be an LED with a color temperature as close as possible to 2,700K (in comparison, most incandescent lamps have a maximum color temperature of 3,000 K, since the light filament would melt if the temperature were any higher).

You can also consider the use of “biological LED”. For example, the company “Lighting Science” produces a line of biological bulbs that give off light meant to complement the circadian rhythm, not disrupt it. The light that emanates from Lighting Science’s Sleepy Baby bulb, for example, does not interfere with melatonin production, the hormone that helps you and your baby sleep, and is designed to be as close to candlelight as possible. In contrast, their GoodDay spectrum of light is engineered to provide light energy largely missing from conventional LED, fluorescent and incandescent sources, specifically providing a rich white illumination with high color rendering inspired by morning sunlight that supports alertness, mood and performance. Unfortunately, while these light bulbs are a decent option for “customizing” certain areas of your home to have high or low amounts of blue light depending on whether that area of the home is a “waking” area (e.g. office, gym, garage) vs. a “sleeping” area (e.g. bedroom, master bathroom, etc.), they still do produce a significant amount of flicker based on both my own testing and the testing of the building biologist I hired to audit my home.

For the ultimate solution, although it can be more expensive and far less energy efficient, I recommend switching as many lightbulbs in your home and office as possible to A) the old-school style of clear incandescent bulbs, preferably without any coating (which changes the beneficial wavelengths) B) a candlelight-style organic light emitting diode (OLED), which is a human-friendly type of lighting because it is blue-hazard-free and has a low correlated color temperature (CCT) illumination, which means the candlelight style is deprived of high-energy blue radiation, and it can be used for a much longer duration than normal LED’s without causing retinal damage.

If you decide to go with incandescent, many incandescents are not clear, but instead coated with white to make them more aesthetically pleasing. Steer clear of these, and instead choose a 2,700 K incandescent light bulb or a low-voltage halogen lamp. The one benefit of the latter is that low-voltage halogen lights are very energy efficient compared to a standard incandescent lamp. However, most halogens operate on an alternating current (AC), which generates a large amount of dirty electricity, so you must use a direct current (DC) transformer with them. The problem is that to do this, you need an inverter switching power supply to convert AC to DC, and this can cause high voltage transients (dirty electricity) and relatively high electrical fields, both of which were measured by my friend Dr. Mercola when he tried to pull this off. So the only way to make a halogen lighting solution work is to go off-grid and switch your entire house to all DC power, or to use solar panels with no AC inverter installed, and used the solar power battery to run the halogens. I suspect this is too much trouble for most folks, and because of that, a limited use of biological LED along with either low-temperature incandescent bulbs or blue-hazard-free candlelight OLED lighting appears to be the best option.

#2: Get Morning Sun

Unless you’re trying to send your body a message that it “isn’t morning yet” to shift your circadian rhythm forward (see my last big article on sleep), you should actually expose yourself to as much natural sunlight as possible first thing in the morning. In fact, the more sun you get in the morning, the more melatonin you make at night. A morning, fasted walk in the sunshine is one of the best ways to optimize your overall health, and the full spectrum of UVA, UVB and near and far infrared from sunlight can also mitigate some of the damage of artificial light the rest of the day.

Interestingly, based on research by my friend Dr. Chris Masterjohn, it turns out that if you are deficient in the fat-soluble vitamins A and D, your photoreceptors become less sensitive and the strategy of getting adequate sunlight becomes less effective – so be sure to implement everything that makes sunlight able to charge your internal battery, including not only a diet rich in healthy fats, but also high in minerals, clean, pure water and frequent skin contact with the planet Earth. This is also yet another reason I am a fan of daily use the SuperEssentials brand of fish oil: not only does it have high amounts of Vitamin A and D added to it from purified fish liver oil, but it also contains a full milligram of astaxanthin, which can protect photoreceptors from oxidative damage generated by artificial light! 

#3: Use Blue Light Blockers.

Seven years ago, in an attempt to minimize the slight headache and eye discomfort I often experienced after spending long periods of daytime work on my computer, I purchased my first pair of “biohacked” glasses from a company called Gunnar. While these glasses significantly reduced my exposure to monitor flicker and even allowed me to wander through malls and grocery stores without being bothered as much by the harsh artificial lighting, blue light blocking technology has come a long way since then. For example, many companies, such as Amber (code: GREENFIELD), Felix and Swannies (code: BEN10), now produce untinted, anti-glare glasses that can block the higher range of the blue light spectrum, and other brands, such as Spektrum, produce slightly tinted glasses that reduce even more of the blue light spectrum. Gunnar and Swannies now make yellow-tinted glasses that block most blue light, and Ra (code: BEN 10), Uvex and True Dark make orange and red-tinted glasses that block all blue light. I personally wear clear or yellow lenses for daytime computer work, nighttime dinners out or driving at night, then switch to the more effective but far less attractive orange or red lenses for the evening at home. If you want to get very specific with blocking the most harmful wavelengths of light, you should check that the glasses block the spectrum of 400-485nm (The Ra glasses are an example of a lens that blocks that specific spectrum).

#4: Avoid Artificial Light Not Only At Night, But In The Morning Too.

You’ll often hear that you should be careful with isolated and concentrated sources of blue light at night, but this rule applies to the morning too. Especially until you’ve gotten out into the sunlight, you should avoid artificial light as much as possible in the morning, particularly by limiting harsh, concentrated sources of blue light such as artificial home and office lighting or bright screens, and by instead opening curtains to allow as much natural light into the home and office as possible. In addition, you’ll often find me wearing blue light blocking glasses for the first couple hours of the morning, and avoid turning on the kitchen lights, bedroom lights, etc. unless absolutely necessary (trust me: making a big cup of hot coffee in the dark isn’t a good idea).

#5: Use Red Light In The Evening.

For the bedroom, consider red incandescent bulbs, particularly in the light fixtures near the bed. Candles are also an excellent option for both the bedroom and the dinner table, although you must choose fragrance-free, natural palm or beeswax candles, since many modern candles are riddled with paraffin, soy, toxic dyes and fragrances. If your phone or e-reader has the option, always switch it to night mode or, better yet, red light mode in the evening. Here’s exactly how to do”The Hidden Smartphone Red Screen Trick”.

#6: Install IrisTech On All Monitors.

I first became aware of IrisTech software when I interviewed a 20-year-old, brilliant Bulgarian computer programmer named Daniel Georgiev on my podcast. Daniel invented a special piece of software that goes far beyond the blue-light blocking computer software called “F.lux” that many people are already familiar with. IrisTech controls the brightness of the monitor with the help of your computer’s video card, allows you to have adequate brightness without monitor flicker, reduces the color temperature of your monitor, optimizes screen pulsations to reduce eye strain, adjusts the brightness of your screen to the light around you, and even automatically adjusts your computer monitor’s settings based on the sun’s position wherever you happen to be in the world. It has settings for pre-sleep, reading, programming, movies and many others, and even allows you to receive pop-up reminders for activities such as eye exercises and stretching. Click here to get IrisTech.

#7: Use An Anti-Glare Computer Monitor.

Fancy, modern LCD monitors are not flicker-free, even though many people think they are because they don’t seem to appear as harsh as older computer monitors. These LCD monitors originally started out by using something called CCFL (cold cathode fluorescent lamps) as a backlight source for the monitor, but in recent years manufacturers have shifted to using LEDs (light emitting diodes). If you have one of those thin monitors, then you probably have an LCD monitor with LED, and if you are unsure, you can check the model number on the backside of the monitor and Google it. Due to the way brightness is controlled on LED backlights, it produces the same LED light flicker you’ve already learned about. The monitor I use is an Eizo FlexScan EV series, which regulates brightness and makes flicker unperceivable, without any drawbacks such as compromised color stability.
 It allows you to lower the typical factory preset color temperature setting of 6,500 K down to the more natural 2,700K and also has a “Paper Mode” feature, which produces long reddish wavelengths and reduces the amount of blue light from the monitor. The Eizo monitors also have a non-glare screen, which reduces eye fatigue by dissipating reflective light that otherwise makes the screen difficult to view. 

#8: Use Light-blocking Tape Or Stickers.

Even if you are blocking light from reaching your eyes at night by using blue light blocking glasses, a sleep mask, black-out curtains, etc., you still need to be cognizant of items in your bedroom that produce LED lights, such as televisions, clocks, power strips or computer chargers. This is because even if your eyes are covered, your skin has photoreceptors that can detect all these sources of light. Even if you have mitigated all light sources in your own bedroom, walking into any hotel room at night presents you with a veritable Christmas tree-like lighting experience. at hotels. Fortunately, you can easily purchase simple and affordable light blocking pieces of tape, such as “LightDims” that are specially designed, removable tiny covers which act like sunglasses for irritating LEDs on electronics. They can dim or completely cover unwanted LED glare or flare in any room. You simply peel off a sticker and apply it to your electronics, keeping them functional while dimming annoying LEDs to a comfortable or completely unnoticeable level. If you ever feel like you are being bombarded with LED’s or external sources of light in any room – even when you feel like you’ve already shut everything off, these stickers work perfectly.

OK, I’m going to stop for a second and go down a rabbit hole here: why on earth would you want to limit the amount of light that your skin is exposed to? Frankly, because your skin is an eye.

See, in the animal kingdom, light-sensing photoreceptors that go far beyond the eyes are actually quite prevalent. Most of the photoreceptors scientists have found outside the eyes are usually located in the brain or the nerves (or in insects, on the antennae).

But a number of different photoreceptors have been found on animal skin too, particularly in active color-changing cells or skin organs called chromatophores. You likely know these better as the black, brown or brightly colored spots on fish, crabs, frogs, octopus and squid. In many cases, animals can control these chromatophores for camouflage (to match the color and pattern of a background) or to produce colorful signals for either aggression or attracting a mate.

But aside those photoreceptors utilized for camouflage or mate attraction,  what in the world is the purpose of all the other photoreceptors? It appears that they help to maintain a normal circadian rhythm, even without precise knowledge of a light source’s location in space or time. These circadian rhythms include the timing of daily cycles of alertness, sleep and wake, mood, appetite, hormone regulation and body temperature. In some animals, they have a quite different task: magnetoreception, which is the ability to detect the Earth’s magnetic field for the purposes of finding direction – an underlying mechanism for orientation in, for example, birds, bees and cockroaches.

But it turns out that people have nonvisual photoreceptors too. With the discovery of light-sensitive retinal cells in addition to rods and cones in mammalian retinas, it has become obvious that humans must use some sort of nonvisual pathway for at least some of the control of behavior and function. For example, pupil size and circadian rhythms vary with changing light, even in functionally blind humans who have lost all rods and cones due to genetic disorders. Recent research with rodents at Johns Hopkins University suggests that these nonvisual pathways can even regulate mood and learning ability.

It turns out that these photoreceptors in humans go far beyond the eyes and that, just like animals, they are found in our skin, subcutaneous fat, central nervous system and host of other areas in our body. Because the human skin is exposed to a wide range of light wavelengths, one recent study investigated whether opsins, the light-activated photoreceptors that mediate photoreception in the eye, are expressed in the skin to potentially serve as “photosensors”. They showed that four major opsins are indeed expressed in two major human skin cell types: melanocytes and keratinocytes and that these opsins are capable of initiating light-induced signaling pathways to the rest of the body.

Another recent study at Johns Hopkins University discovered melanopsin inside blood vessels. Melanopsin is another one of the photoreceptors used in retinal nonvisual photoreception. The researchers found that this light-sensitive protein can regulate blood vessel contraction and relaxation, and can also be damaged by exposure to blue light. Interestingly, melanopsin tends to be much weaker and more susceptible to this damage when fat-soluble Vitamins A and D are deficient.

Another recent finding backs up the fact that it is not only light falling on our eyes which determine our “circadian rhythms” – the body’s internal clock. In this study, it was shown that shining a bright light on the skin (in this case, behind the knees) has the same effect as shining light on the retina when it comes to regulating our 24-hour circadian clock. Scientists suggest that one reason that humans have circadian rhythm photoreceptor on their skin is that when light falls on blood vessels near the skin, it increases the concentration of nitric oxide in the blood, which can significantly shift the circadian clock. This should be especially important to you when you learn this: blue light can penetrate skin as deep as blood vessels, which means that artificial light on your skin can directly affect your circadian rhythm.

Then there’s a photoreceptor protein called “neuropsin”, which is primarily found in the retina but is also located in the skin and is another of the light-sensitive pigments that have been found to help run the body’s master clock. Neuropsin responds to UV-A and violet light, while melanopsin seems more sensitive to blue and red light. This may partially explain why going out into the sun during the day (which activates neuropsin) may work so well for regulating your circadian rhythm.

Finally, it seems that these photoreceptors strongly interact with hormone production and fat burning too. In one study, researchers put some fat cells under lamps giving off visible light that simulated the sun for four hours and kept other samples in the dark. After two weeks, the fat cell groups showed remarkable differences, including fewer lipid droplets (these are the organelles that store fat), compared the cells that didn’t get any light. This means that exposure to adequate sunlight (on both the skin and the eyes) could actually cause your cells to store less fat – and based on a number of compelling studies, artificial light (especially blue light) may have the complete opposite effect!

If you want to take a deep dive into how profoundly light can interact with the skin, you should check out work of my former podcast guest Dr. Jack Kruse, who even talks about how light exposure to the eyes and the skin affects your carbohydrate sensitivity, thyroid activity, hormone production and much more.

Fascinating, eh? Alright, back to the light-hacking tips…

#9: Use Driftbox For Your TV.

The Driftbox is a small box that you plug into your TV. It removes a percentage of blue light from the content you watch, and allows you to view the TV screen at night with far less artificial light exposure. You can set how much blue you want to take out. For example, you can set it to remove 50% (or any percentage in increments of 10%) of all blue light over a period of one hour (that way, the transition is seamless and virtually unnoticeable if you’re watching a movie at night).

#10: Don’t Overuse Sunglasses.

Unless I’m trying to avoid snow blindness from a day of snowboarding on a glaring bright white slope or I’m at a windy beach getting sand blown in my face, you’ll rarely find me sporting sunglasses. Why? Our bodies are designed to be able to perfectly cope with sunlight. The retina in your eyes actually registers how bright it is, then secretes specific hormones to keep you safe from the sun. Specifically, sunlight stimulates your pituitary glands, via the optic nerve, to produce a hormone that triggers the melanocytes in your skin to produce more melanin, which allows you to tan and offers some protection from excess UV radiation. When you wear sunglasses, less sunlight reaches the optic nerve, and thus less protective melanin is made and the higher the risk of a carcinogenic and uncomfortable sunburn. However: if you don’t happen to have a set of blue light blocking glasses handy, there can be an advantage to “wearing sunglasses at night”, especially while driving: car headlamps are notorious sources of concentrated blue light from LED!

#11: Use Photobiomodulation Daily.

Photobiomodulation therapy involves using light of all wavelengths, including visible light, ultraviolet and red near-, mid- and far-infrared wavelengths to combat the effects of artificial light and to also elicit some surprising research-proven health benefits for the entire body. For example, blue light therapy has been shown to be good at relieving joint pain, although it can be harsh on the eyes and the circadian rhythm if you overdo it. Red light has a host of research proving it’s efficacy for relieving inflammation, balancing blood sugar, lowering fat deposition, improving macular degeneration, assisting with melatonin production, increasing blood flow to the brain, building stem cells in bone marrow, and even enhancing kidney and thyroid function. Perhaps most surprisingly, Olympic athletes are now using red light therapy devices as a performance-enhancing aid to increase time to exhaustion. One of the most commonly used wavelengths of light in photobiomodulation is near-infrared, which begins at about 750 nanometers (nm) and goes all the way into 1,200 nm. In the lower range, near-infrared penetrates beneath the skin, and at the high range, deep into the body, resulting in a significant release of nitric oxide and stimulation of mitochondrial pathways that assist with ATP production. Far-infrared is another spectrum frequently used in photobiomodulation, especially in the form of heat lamps or infrared saunas. It is absorbed by the water in your body, which is why it cannot penetrate as deeply as near infrared, but also has significant healing effects on the body, especially if you are well hydrated on some form of “structured water” while using it (read Gerald Pollack’s book “The Fourth Phase of Water” for more on this).

A word of warning: there appears to be a “Goldilocks effect” when it comes to photobiomodulation: most photobiomodulation devices use a power density that is between 10 and 20 milliwatts per square centimeter. That is the equivalent light dose of 1 joule per 100 seconds, and since approximately 10 joules is considered to be a therapeutic dose of light, you really don’t need to use photobiomodulation for much more than 20 minutes per day (depending on the power of the device you use and your distance from the device). In addition, all light emits a frequency, and it appears that the ideal frequency is 10-40 hertz – with higher frequencies potentially causing a negative biological effect. I personally use a photobiomodulation panel of clinical-grade red and near-infrared light called a JOOVV (placed near the standup desk in my office) for 20 minutes per day, along with a head-worn device called a “Vielight” (code: GREENFIELD) for 25 minutes every other day, and finally, a far infrared sauna for 30 minutes three times per week.

Summary

Ultimately, you should now realize how profound an impact light has on your biology, why sunlight can regulate hormones and metabolism to allow you to stay lean and healthy, while artificial light can do the opposite, and the best way to “use light” to your metabolic advantage. I hope this has been helpful to you. Do you have questions, thoughts or feedback for me on any of these light hacking tips you’ve discovered? Leave your comments below and one of us will reply!

Ask Ben a Podcast Question

Source: https://bengreenfieldfitness.com/article/biohacking-articles/best-lighting-home-office/

[superhoteyewear-blog]

Computer Eyestrain: 10 Steps for Relief

With so many people using computers at work, eyestrain has become one of the leading office-related health complaints.

Experts estimate 50% to 90% of computer users experience some degree of eyestrain or other symptoms of computer vision syndrome (CVS) during their work day. Studies show eyestrain and CVS often cause fatigue, decreased productivity and more work errors.

So what can you do about it? Here are steps you (and your employer) can take to reduce computer eyestrain and the other common symptoms of computer vision syndrome (CVS):

1. Get a computer eye exam. This is the most important thing you can do to prevent computer vision problems. According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam before they start working on a computer and once yearly thereafter. Be sure to tell your eye doctor how often you use a computer at work and at home.

2. Use proper lighting. Computer eyestrain is often caused by excessively bright ambient lighting — either from outdoor sunlight coming in through a window or from harsh interior lighting. For the most comfortable computer use, ambient lighting should be about half as bright as that found in most offices.

If possible, reduce the brightness of interior lighting by using fewer fluorescent tubes in overhead light fixtures, or use lower intensity bulbs. Also try to position your monitor so that windows are to the side of it, instead of in front or back. You can also close curtains, shades and blinds to reduce the amount of sunlight at your workstation.

3. Minimize glare. Glare on walls and finished surfaces, as well as reflections on the computer screen, can also cause computer eyestrain. You may want to install an anti-glare screen on your monitor and, if possible, paint bright white walls a darker color with a matte finish.

Again, cover the windows. When outside light cannot be reduced, consider using a computer hood.

If you wear glasses, have an anti-reflective (AR) coating applied to your lenses. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.

4. Upgrade your display. If you've not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel liquid crystal display (LCD), like those on laptop computers.

LCD screens are easier on the eyes and usually have an anti-reflective surface. Old-fashioned CRT screens can cause a "flicker" of images on the screen. Even if this flicker is imperceptible, it can still contribute to eyestrain and fatigue during computer work.

If you still use a CRT, you can decrease eyestrain from flicker by increasing the refresh rate of your screen to 75 hertz (Hz) or higher. You can access this setting in the Control Panel of your computer.

When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.

Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.

5. Adjust the brightness and contrast of your computer screen. For more comfortable viewing, adjust the display settings on your computer so the brightness of the screen is about the same as that of your work environment.

As a test, try looking at the white background of this web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.

Also, adjust your screen settings to make sure the contrast between the screen background and the on-screen characters is high. And make sure that the text size and color are optimized for the most comfort. Usually, black text on a white background is the best color combination. But other high-contrast, dark-on-light combinations may also be acceptable.

Finally, adjust your computer's color temperature. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display. Blue light is short-wavelength visible light that is associated with more eyestrain than longer wavelength hues, such as orange and red.

6. Blink more often. Blinking is very important — it rewets your eyes to keep them moist, comfortable and clear.

Studies show that, during computer use, people blink less frequently — about one-third as often as they normally do. And, according to studies, many blinks performed during computer work are only partial lid closures. This greatly increases the risk for dry eyes, blurred vision, eye irritation and fatigue.

To keep your eyes comfortable and seeing well during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.

Also, keep a bottle of artificial tears at your workplace and use them to moisten your eyes often during prolonged computer use. Ask your eye doctor to recommend the best brands for your needs.

7. Exercise your eyes. Another cause of computer eyestrain is focusing fatigue. Research shows that it's harder for our eyes to maintain focus on computer-generated images than on printed images in a book or magazine.

To reduce your risk of focusing fatigue during computer use, look away from your screen or monitor every 20 minutes and gaze at a distant object across the room. Looking far away relaxes the focusing muscles inside your eyes, reducing focusing fatigue.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds, and then look back at the distant object again. Do this 10 times. This exercise reduces the risk of your eyes' focusing system "locking up" (a condition called accommodative spasm) during prolonged computer work.

8. Take frequent breaks. Take frequent, short breaks from your computer work throughout the day. Stand up, walk away from your work station and stretch your arms, legs, back, neck and shoulders. These activities will reduce your risk for computer vision syndrome and neck, back and shoulder pain.

Many workers take only two 15-minute breaks from their computer during their work day. According to a recent NIOSH study, computer workers experienced significantly less discomfort and eyestrain if they took four additional 5-minute "mini-breaks" during the day.

Interestingly, these supplementary breaks did not reduce productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.

9. Modify your workstation. Looking back and forth between a printed page and your computer screen (as during data entry tasks), can also cause eyestrain. To improve comfort during these tasks, place the print material on a copy stand adjacent to your screen or monitor. If necessary, use a desk lamp to illuminate the print material - but make sure it doesn't shine into your eyes or onto the computer screen.

Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to a comfortable height so your feet are flat on the floor in front of you.

Adjust your chair and computer so your screen is approximately 20 to 24 inches from your eyes and slightly below eye level so you can view it comfortably with your head and neck in a natural position.

10. Consider computer eyewear. For the greatest comfort at your computer, you may benefit from having a customized eyeglasses prescription for your computer work. This is especially true if you normally wear contact lenses that can become dry and uncomfortable during sustained computer work.

Computer glasses are also a good choice if you normally wear eyeglasses with bifocal or progressive lenses. Though these lenses provide excellent vision for most tasks, they don't provide an adequate viewing zone for prolonged computer work.

Your eye doctor can prescribe specially designed computer eyewear to give you the best possible vision at your computer screen. Keep in mind that computer glasses are a specific type of eyewear and typically should not be worn when driving.

[artsoccupychi]

How To Beat Winter Blues

Winter is officially upon us, declaring its arrival with sub-zero temperatures. It’s time to share a few tips—some of the natural methods, products and nutritional remedies to beat the “winter blues.”

We’ve got three months until spring … we can do this.

In this article:

Seasonal Depression? The Effects of Winter Light

Symptoms of Seasonal Depression

Light Therapy

Color Therapy

Plant Therapy

Vitamin D

Food Therapy

Best Supplements for Seasonal Depression

Exercise

Touch Therapy

Melatonin and Sleep

Seasonal Depression? The Effects of Winter Light

This time of year affects everyone a little differently. You might not notice any change at all, or you may feel a little ache, like the loss of a good friend that’s moved away—that good friend being warmth and sunshine.

On the more extreme end of the spectrum, you may be part of the 5% of the U.S. population that experiences full-blown seasonal depression, otherwise known as Seasonal Affective Disorder (SAD). A milder form of this type of depression is experienced by approximately 10-20% of Americans.

Symptoms of seasonal depression include:

Apathy and decreased interest in activities

Tension and anxiety

Disturbance in your sleep cycle, from oversleeping to insomnia

Extreme fatigue

Cravings for starchy or sweet foods that lead to overeating

The human organism was meant to be outside, and sunshine is one of the greatest antidepressants. When sunshine is harder to come by during the darker, colder months of the year, it’s important to be aware of your changing moods and take some steps to relieve your anxiety before it gets entrenched. Here are a few tried and true remedies.

Light Therapy

I live in a snowy state (5 minutes from a ski resort, in fact), but I work at home and position my desk where I can open the blinds and get sunlight through the windows on sunny days during the winter. Sometimes I take off everything but shorts and a tank top and stand in front of the window, soaking in all the sunlight I can get for 10 minutes.

Remember, Vitamin D is one of the hormonal factors you can “bank.” In other words, you don’t have to get it every day in order for it to be helpful; if you get a lot of Vitamin D on Monday, you’ll still be feeling the effects of it on Tuesday and Wednesday.

If diminishing daylight hours is a problem for you, you may want to consider investing in artificial light therapy. Unfortunately, most light boxes use full-spectrum fluorescent lights at an intensity of 10,000 lux. So, while getting bathed in a sea of light, you are also exposing yourself to a bath of electromagnetic radiation.

If possible, plan two short vacations to sunny places during the winter. You can also put on your snowshoes or winter boots and enjoy a jaunt through the sparkling snowflakes; it may be colder outside, but lower temperatures don’t completely rule out the positive effects of sunshine!

Color Therapy

If below-freezing temperatures make the outdoors relatively painful, consider “designing” your way out of the blues by painting the walls of your home and office. I’ve painted my bedroom yellow in my last three homes, and it makes me happy!

When choosing your palette, think the opposite of the blues and grays of winter and spruce up your walls with the bright colors of a tropical sunset. A golden glow or earthy colors can also promote a feeling of peace and warmth.

Plant Therapy

Bring the outdoors in with one of the best reminders of spring—plants! Dracaenas and palms do well indoors. Better yet, buy some bulbs and fill your home with flowers. Amaryllis and paperwhite narcissus are beautiful choices as well as crocus, hyacinths and mini-daffodils. Put them where you spend most of your time.

  Now that you’ve set the stage in your physical surroundings, let’s look at what’s happening inside your body and how we can bring a little “happy” back.

Vitamin D

Just as plants require sunlight to produce life-sustaining oxygen, we, as humans, require sunlight to produce Vitamin D. In fact, we derive only about 10 percent of this vitamin from our food. Vitamin D promotes the production of serotonin, a hormone that plays a central role in regulating our moods.

So how do we get more Vitamin D into our systems when the days are shorter and we’re keeping so much of our skin covered up? Keep an eye out for that ray of sun shimmering in between the trees, and make spending some time in it a priority. Believe it or not, the sun is not vanquished by the coming of winter! We just don’t have the same inclination to bask in its rays when temperatures are in the teens.

Did you know that after you go in the sun, your body needs a few hours to convert the substances collected on your skin to Vitamin D in the body? So after any sun exposure you can get, don’t take a shower for several hours. This will go a long way towards giving you a positive, upbeat mood and high productivity.

Depending on your location and the time of day, the sunlight may not be direct enough to synthesize into Vitamin D. Here’s a great test the Linus Pauling Institute recommends: measure your shadow. If it’s the same height or shorter than you, you can get enough sun, but if your shadow is taller than you are, the sunlight isn’t quite strong enough to give you the vitamin D you need.

And remember, sunlight is also needed for the health of your hypothalamus (the gland in your brain responsible for sleep, mood, and appetite). It needs sufficient levels of daily natural light through your eyes to stimulate and regulate it, so spend some time outside each day with your sunglasses off.

Food Therapy

Yes, you can eat your way to happiness, but no, potato chips are not the answer. (Sorry!)

Tryptophan, an essential amino acid found in food, is a precursor to serotonin. Because of this, many people have been mistakenly loading up on turkey and other animal proteins such as eggs and beef with the intention of boosting their serotonin levels. Don’t do that! Studies comparing animal-protein meals vs. carbohydrate meals show that brain tryptophan levels go up after carb-rich meals, but down after protein-rich meals. Why? Because tryptophan requires carbs to transport it across the blood-brain barrier. (Think healthy, whole-food carbs, like fresh fruits and vegetables or whole grains.)

When you’ve got the blues and reach for a chocolate bar to make yourself feel better, you may think that your body is in self-sabotage mode. Not so fast! The truth is that your body is smart; it knows that sugar produces insulin, which helps tryptophan get from the gut to the brain.

Skip the processed carbs, though; you want to get complex carbs from whole foods like greens, legumes, and sprouted nuts and seeds, or whole-foods carbs with simple sugars and also lots of fiber and nutrients, like a piece of fruit.

You also need nutrients from whole foods to keep your gut microbiome healthy, since tryptophan is synthesized by the good bacteria in your gut.

More happy winter foods include those with Vitamin D, like mushrooms and organic eggs, but don’t rely on them in place of sunlight; in the winter when sunlight is harder to come by, you will probably need to supplement (more on that later).

You should also consider green tea in your mood-boosting diet. Green tea contains L-Theanine, an amino acid that has been shown to increase serotonin levels in the brain.

Supplements

Vitamin D

You will probably find it difficult to get the amount of Vitamin D that you need from the sun and food during the winter months.

Over 80% of North Americans are chronically deficient in Vitamin D, and not only does this affect your wintertime mood; it massively increases cancer risk as well!

The most assimilable forms will be in olive oil capsules, rather than hard pills. And make sure it’s D3, not D2! Best of all is an oil-based D3 with Vitamin K added, for best absorption.

Probiotics

You should also take a probiotic, preferably with prebiotics and enzymes. The exploding research on microbiome diversity shows that mental health relies on gut health.

Your gut bacteria are responsible for making all the hormones that modulate mood, sleep, weight, mental energy, and even pain, so keep them healthy with a good supplement.

Omega-3s

Omega-3-fatty acids have also been shown to be a key component when treating the winter blues. Don’t get yours from polluted, rancid fish sources!

Instead, you can add sprouted, ground flaxseed to your smoothies, batters, and other foods. Like probiotics, you need omega-3s all year round, but be especially vigilant in wintertime.

Curcumin

Curcumin, the active ingredient in the herb turmeric, has been a popular supplement for its strong anti-inflammatory and antioxidant properties, but it also helps increase serotonin production.

SAM-e

Many SAD sufferers have also gotten relief by supplementing with SAM-e (S-Adenosyl-Methionine), a naturally-occurring compound that helps produce and regulate hormones.

Exercise

It’s easy to let the weather put a damper on your exercise routine. If you make 30 to 45 minutes of low-intensity exercise every day a priority in your life, you’ll be amazed at the changes you feel in both your body and mind.

Exercise is an important way to release those feel-good chemicals, serotonin and dopamine. If it’s just too cold outside and winter hiking is not your thing, find other options to get your sweat on indoors.

Touch Therapy

Most of you know about the power of touch, particularly therapeutic touch. The energetic exchange we get from other human beings cannot be overestimated, and if you aren’t getting that from an intimate relationship, make sure you’re getting it somewhere! Massages, for example, have been shown to release serotonin. The University of Miami School of Medicine conducted a study that showed a 28% increase of serotonin and a 31% decrease of cortisol (a hormone associated with stress) after a massage.¹

Massage has also been shown to release oxytocin, our “love” and “trust” hormone.

Melatonin and Sleep

It’s hard to be happy if you’re groggy and tired most of the time. Melatonin is the hormone that plays an important part in our sleep/wake cycle. Daytime sun limits its production, while darkness sends the message that it’s time for melatonin to increase.

Seasonal changes in light exposure have been shown to disrupt the normal ebb and flow of this powerful hormone in your body.

Researchers at Oregon Health and Science University placed 68 patients suffering from SAD into three groups, two of which received low doses of melatonin. Their conclusion? Melatonin can relieve the doldrums of winter depression.

  If you still find yourself feeling the blues after trying these natural approaches, don’t hesitate to reach out for support. Talking to someone who understands what you are going through can bring awareness and camaraderie. Join a Meetup group, related to any interest you might have, and try not to be alone, too much, during the winter.

Whatever you do, don’t isolate yourself.

Remember the words of Edna Jaques when the walls begin to close in:

“Go out, go out I beg of you. And taste the beauty of the wild. Behold the miracle of the earth. With the wonder of a child.”

  –Robyn Openshaw, MSW, is a blogger and author of bestsellers The Green Smoothies Diet, 12 Steps to Whole Foods, and Vibe.

She explains how she learned to make delicious, easy, and inexpensive shifts to a whole-foods diet, and recovered her and her family’s health, in this free video masterclass.

  Disclosure: this post may contain Affiliate links that help support the GSG mission without costing you extra. I recommend only companies and products that I use myself.

This post was originally published in January 2018 and has been updated for accuracy and relevance.

Sources

1. Field T, et al. Cortisol decreases and serotonin and dopamine increase following massage therapy. Touch Research Institutes, University of Miami School of Medicine. tfield@med.miami.edu.

2. Lansdowne, AT. Et al. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology. 02/1998. https://www.ncbi.nlm.nih.gov/pubmed/9539254

3. Michels, Alexander PhD. Can you rely on sunlight to get enough vitamin D this winter? Linus Pauling Institute. 01/2016. http://blogs.oregonstate.edu/linuspaulinginstitute/2016/01/25/sunlight-vitamin-d-winter/

4. World Happiness Report. United Nations. 2017. http://worldhappiness.report/

5. Altshul, Sara. Natural Ways to Beat the Winter Blues. Health 03/2013. http://www.health.com/health/article/0,,20428713,00.html

6. Weil, Andrew Dr. Is SAMe Worthwhile for Depression? Weil. 11/2011.

7. Melatonin Improves Mood in Winter Depression. ScienceDaily. 05/2006. https://www.sciencedaily.com/releases/2006/05/060501113832.htm

[Read More ...] https://greensmoothiegirl.com/wp-content/uploads/2018/01/winterbluesgsg-437x1024.png https://greensmoothiegirl.com/beat-winter-blues/

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/

[energyefficiency2017-blog]

Ways to Make a Retail Shop More Energy Efficient

Retail being a diverse sector, there are certain areas wherein energy is quite often wasted. These are the areas from which biggest savings are possible to be made by the retailers.

But maintaining it can be a difficult task, especially for those who own bigger shops with a lot of items stored in them. However, one of the best ways to cut off your shop’s bills and to make it more energy efficient is by simply switching off all the appliances and lights when not in use.

You should take up the responsibility of making a list of equipments that has to be switched off at the end, and ensure that you do so. You can also ask all your staff to make it a daily habit of switching off things when not in use.

Another way can be, installing timers which will ensure that each and every appliance is switched on only when it is required.

Here are a few more ways that will assist you in making your shop more energy efficient:

Proper Lighting:

Stores that are brightly-lit are more appealing to the customers, in comparison to badly-lit stores. But, then you are likely to consume more energy and raise your electricity bills.

However, there are various ways that will assist in reducing the expenditure, and at the same time ensure that enough customers will be coming to the shop.

 §  Using Low-Level Lighting in Non-Customer Areas:

By changing your lights in room such as stock room, staff toilets and store cupboards to energy efficient bulbs can save a lot of energy and the amount of money, which can be used for other aspects of your shop. This saving will surely brighten up your day, when you will look at your next month’s balance sheet.

Another option to save energy is to install automatic detectors in these rooms, which will control lights and switch them on only when needed.

 §  Switching Off Lights:

Of course, it is essential to ensure that the shop is properly lit for the safety of staff and customers. But, this does not mean that the entire shop needs the same amount of light.

Even though, the main areas of your shop need bright light, you can make use of softer lighting in other areas.

If you have installed automatic detectors, then you need not worry about the lights as it will turn off lights when not required and save up to 50% of your total energy consumption.

Some shops also have lights at their car parking area, which is a must. But, you can fit automatic sensors to those lights which will again save in some money for you.

 §  Opting for Energy Efficient Lights:

Wherever possible try switching to Compact Fluorescent Lights (CFLs), because these lights provide the same light output as the Conventional Tungsten Light Bulbs.

A major benefit that is received by using CFLs is that, they last up to 8 times longer and consume around 20%-25% of the total energy. So, you will not have the need to replace it often.

You can also opt for LED lighting because even they last longer than conventional lights and consume 60%-80% less energy.

Along with this, you can also take up basic light maintenance programs, which will check artificial lights and skylights on a regular basis. These programs will also replace all the flickering, dim or failed lights to lights that will suit the retail environment. A program like this assists in keeping the lights bright and decreasing the cost up to 15%.

Heating:

Retail heating is essential when running a retail shop to make the staff and customers feel comfortable. But, it can be quite expensive, as heating accounts for around 40% of total energy consumption in a retail environment, but there are several opportunities where you can save them.

If you can afford the installation of insulation in your shop then that will definitely assist you in making big savings. However, there are several simple energy saving measures that will assist in reducing the cost of heating.

 §  Setting Shop Temperatures Realistically:

In cold weather, almost every retailer keeps the temperature a few degrees lower than usual.

Adjusting the temperature according to the weather is pretty obvious. But, it is very easy for the retailer to forget about the changes made by them. Due to this, it is possible that they may end up setting the heating lower in winters and higher in summers. Rather than thinking about cutting of bills and saving energy.

Therefore, it is important to set temperatures in the shop realistically or else retailers can set timers which will switch on the air conditioner or heating when the shop is opened and switch if off when closed.

By simply reducing the heating temperature by 1% it can reduce the fuel consumption up to 8%.

 §  Keeping Outer Doors Closed:

If the doors are kept open then it easily allows heated air to escape and cold air to enter the shop. But, if you want to keep the doors open then it is recommended to fit air curtains above them. This ensures that the amount of heat air that has escaped and the cold air that has entered from outside is reduced.

However, you should make sure that the air curtains have a timer, so that they are operated only during the opening hours.

 §  Ensuring that Shop Timings and Heating Systems are in Sync:

All of your heating, ventilation and cooling systems should be kept on only when it is required. Make sure that they are turned off an hour before the shop gets closed.

If you find it time-consuming then, you can use simple timer switches which will ensure that the switching on and off of systems is done automatically and on time.

When using these timer switches you should ensure that they are in complete sync with the shop timings, so that they can operate accordingly.

 Refrigeration:

Refrigeration units and freezers are essential when you are selling food and drink in the shop. But, the energy that is consumed by it can nearly account for half of your total electricity bill.

However, there are many easy and quick ways by which you can easily cut the cost of its running and make it work more efficiently.

Properly maintain them, keep it clean, check that its seal is working and defrost them whenever possible. Set the correct temperature and watch that every customer and staff closes them properly.

One of the best ways to reduce its energy consumption is by using blinds or covers. When they are used according to the manufacturer’s instruction, they can assist in keeping the refrigerator insulated all the time, saving more energy.

When maintaining a refrigerator it’s inside and outside region should also be taken into consideration.

 §  Inside the Refrigerator:

To properly maintain the inside of your refrigerator, you should follow the given tips:

·         Avoid overfilling, that is, do not stack too many products on its shelves as it will prevent air circulation, which means that it has to work harder. By keeping too many items you will have to keep the temperatures low to ensure that all the products are kept cool which will consume more energy.

·         Turn off the display lights inside it while closing the shop.

·         Increase the cooling temperature by 1°C (if it is safe to do so) to keep the food in the refrigerator safe. This will also save the energy up to 2%-4%.

·         If refrigerator has doors fixed to it then ensure that they are closed and the door seal fits properly. If they have thermal insulating blinds than see to it that it is fit and closed properly.

 §  Outside the Refrigerator:

Tips to be followed to maintain the outside of refrigerator:

·         Remove unnecessary things that are restricting the airflow around the refrigerator.

·         Make use of insulating covers and blinds to save up on energy.

·         Keep condensers free from dust. (At times, these are installed at the back of it or at times, they are externally mounted.)

Refrigerators used for display also produce a lot of heat, thus, it is important to consider the location while placing equipments in the premises of your retail shop. It acts as a useful free source which provides additional amount of heat whenever required.

On the other hand, you may also require ventilation equipment, in order to extract all the heat. This way you can avoid the use of air conditioning for your retail store.

 It is better that you constantly keep on checking everything in the shop and fix things that are not working properly. This will surely assist you in ensuring that, you do not waste energy resulting into a costly electricity bill.

Keep a checklist of your entire maintenance program, take a stroll in the shop and make sure that everything is in proper condition. Even a small issue such as a dripping tap can use more energy than what you think it would actually do.

Thus, make sure to carry out small maintenance jobs every now and then, to save money and to make your shop more energy efficient.

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/

[jemmasmithinterior]

4 Ways Lighting Can Make or Break Your Space

Did you know that lighting is one of the easiest ways to add warmth and style to your home? Nothing says “home, sweet home” quite like turning on the lights and seeing your beautifully designed space come into focus. There are ways you can use lighting in a strategic, design-savvy manner that will have all your friends ogling. They’ll think it’s the design, but you’ll know better—you’ll know the right lighting can make any room look more upscale instantly.

Principles of Lighting

There are a few things to consider when lighting up your space:

Levels

Focusing all of the room’s light on just one spot isn’t the best way to create a multi-layered space with variation and warmth. Instead, opt for a mixture of pendants, table lamps and even wall sconces to create the right mood.

Wattage

For spaces where you don’t need to focus on reading or watching TV, use lower wattage lights (around 60 watts) to set the mood. For reference, overhead lights should be brighter, with complementary lighting placed strategically around the room.

Bulb Tones

Image courtesy of www.tvpartsfixit.co.uk

Just as you use paint on a wall, illuminating your space with different tones of light creates different impressions. Whether it’s a cool tone or warm tone light, different shades can have varying impacts on how your furniture flows in a room. (The same can be said about types of bulbs, from LEDs, fluorescent and otherwise.) The best thing to do is experiment and find what works best in a given area.

Types of Lighting

There are many different types of lighting, but understanding a few main ones will guide you through lighting up your decor with plenty of flair:

Ambient Light

Think of ambient light as the main lighting source of a room—like your ceiling fixtures. Its illumination is all-encompassing. Although prominent, this isn’t the lighting that someone will compliment, since its practical use is so intertwined with the house itself.

Task or Directional Lighting

Exactly as it sounds, task lighting, such as a table lamp or desk light, focuses light in a specific area to help you accomplish a task. Whether it’s reading, cooking or taking notes, having a concentrated beam of light in a small area helps you get things done.

Spotlight or Accent Lighting

This is the lighting that accentuates your space. Adding accent lighting is a way of honing in on a beautiful archway, or on beloved photos or art that you want well-lit and easy to see. This type of lighting can be sconces, pendants or even candles depending on how the room is set up.

Ways Lighting Makes a Space

When it comes down to it, good lighting will illuminate a space based on the needs of that particular room. Combining different styles of light with natural light (when possible) is the perfect way of achieving that picture-perfect ambiance.

Observe:

#1: Natural Light With a Fixture

This dining room is a shining example of combining natural light with a fixture for optimum beauty. Typically, you want to set the mood in a dining room with dim lighting. If it’s too bright, your guest won’t feel as though they’re in a relaxed or intimate setting. At night, when the curtains are drawn, having a dimmer switch for this fixture would be the perfect way to enjoy dinner with the family. No need to get blinded by harsh lighting here.

#2: Multiple Levels of Light

Behold @our_forever_farmhouse’s living room, which balances natural and artificial light beautifully. Not only does the combination of a ceiling light and floor lamp garner more visual interest, but the added warmth to the room makes lounging that much more inviting.

#3: Using Every Corner of a Room

Pro tip: setting a lamp in the corner, or against a mirror, reflects light to give the illusion of a bigger space. The more light in a room, the better—as suits your needs, of course. 

#4: Creating a Focal Point With Light

Indoors or out, having the proper lighting is essential. We love this transformed back porch with string lights and an eye-catching chandelier as the focal point. Whether it’s dusk or nighttime, thanks to this spectacular mood lighting, this is a premier spot for reading a book or chatting with friends over a glass of wine.

Let There be Light

Just like there are endless types of light bulbs, there are countless ways you can decorate with lighting and create the space you’ve always dreamed of having. The main takeaway is to understand the principles of lighting and apply them in ways that motivate you to be productive—while also admiring it, of course.

Do you have a space where lighting makes a stunning debut? We’d love to see it! Use the hashtag #MyAshleyHome for a chance to be featured in our gallery.

The post 4 Ways Lighting Can Make or Break Your Space appeared first on XO Ashley.

fromhttps://blog.ashleyfurniture.com/4-ways-lighting-can-make-or-break-your-space/