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Newsletter – September 2008 »
Focusing Light on Sleep |
Daylight as an Art Form
Evidence-based Healthcare Lighting Design
Focusing Light on Sleep
Visual Value of Light |
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The New Frontier in Human Health, Performance, Learning & Productivity
We all know how important sleep is…especially those of us who aren’t getting enough of it! Learn more about how lighting design can impact the sleeping habits of our clients.
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Deborah Burnett, ASID, CMG, AASM - President
**One thing to point out with this speaker is that she was 60 years old and looked like she was 35
- Our bodies are rhythm driven. The circadian rhythm is the primary followed by hormones and neurotransmitters.
- Cyclic exposure to light helps babies reach their ideal weight earlier in life and increase cranial size.
- The body is designed to act in protection mode for only 20 minutes. This means that high stress environments actually cause wear and tear on the body.
- Men who sleep at least 8 hours a night have 24% more HGH (Human Growth Hormone). This is important for the aging process and the overall performance.
- Sleep becomes less efficient once we have stopped growing and are no longer able to reproduce.
- As we age it is harder for the body to reach stage 4 REM sleep.
- Visible light wavelengths affect our sleep. Blue light has a wavelength of 455-492 which means it has a higher frequency. So, blue light is continuously bombarding the eye, causing you to stay awake. Red light has a wavelength of 622-780 which has the opposite effect and helps you sleep.
- Temperature is also important for getting good sleep. During the day, the room temperature should be 68-72 degrees. But, during the night your room temperature should be cooler at 63-68 degrees.
- Color of light is just as important as the actual change of light.
- When you are exposed to bright blue light, your serotonin increases, which helps keep you awake. When you are exposed to darkness, your melatonin increases, which helps you sleep
- The color of wavelengths of visible light will soon determine the coloring for housing, office and travel interior spaces in the near future. It has been found that neutral colors in the browns and reds and reflectivities of 20% or lower will help induce healthy sleep and will be used in spaces such as bedroom. Colors in blue and green with higher reflectivities will be used in spaces where people will want to be more productive such as living spaces, kitchens and offices.
- Problems with obesity: It has been shown that belly fat around the midsection is more orange in color than other types of normal deposited body fat. There is a direct correlation between sleep and weight, particularly in the unhealthy belly fat. Rooms should be kept as dark as possible starting at between 8:30 and 10:30 pm to induce proper sleep. This includes interior exposure to interior lighting, alarm clocks (other than red), computers, and television which can continue to stimulate alertness reducing healthy levels of sleep.
- Five main things that will help with sleep:
- Have complete darkness at bedtime
- Use a red wavelength light for bathroom visits
- Have phased daylight early in the morning
- Have your thermostat set between 63 and 68 degrees at nighttime
- Have low contrast and reflectivity below 20% for walls, ceiling, trim
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