Part11 ~Light and Mental Health~

In modern society, stress and mental health issues are becoming more and more serious.
However, few people may be aware of the impact that the power of light has on mental health.

This article focuses on the relationship between light and mental health, and introduces the effects of types and brightness of light on mental health, as well as light therapy and ways to utilize natural light.

Types of light and mental health

Light has the power to have a significant impact on our mind and health.
Natural light lifts our mood and gives us energy by providing bright, warm sunlight.
However, artificial blue light emitted from screens and LED lights has been shown to have a negative impact on mental health.

You can benefit from natural light by going outside during the day.
Adequate sunlight promotes the release of a neurotransmitter called serotonin, which can boost mood and reduce stress.
It is also essential for the production of vitamin D, which helps maintain a healthy immune system.

On the other hand, the blue light emitted by screens and digital devices can have a negative impact on your mental health.
Blue light suppresses the secretion of the sleep hormone melatonin in the brain, which can cause sleep disorders.
In particular, sleep deprivation is known to increase the risk of depression and anxiety disorders.

Characteristics of natural and artificial light and their effects on mental health

Natural and artificial light play an important role in our lives.
Natural light is the bright, warm light emitted by the sun and has many benefits for our hearts and mental health.

On the other hand, artificial light emitted from artificial light sources is widely present in our daily lives, but it is known that its effects vary depending on the type of light.

Natural light is characterized by changes in brightness and color temperature.
Morning sunlight has a refreshing effect and energizes you.
Natural light during the day is at its brightest, promoting the release of serotonin and lifting your mood.
Also, while the blue light contained in natural light helps you wake up, the proportion of red light increases at sunset, which has the effect of promoting relaxation.

Artificial light, on the other hand, has a consistent brightness and color temperature, but blue light is especially important.
Blue light emitted from screens and LED lights can cause eye strain and worsen your sleep quality.
Long-term exposure to blue light can suppress melatonin secretion and cause sleep disorders and anxiety symptoms.
It's important to avoid blue light and limit screen use at night.

Adequate natural light can improve your mood and reduce stress.
Spending time outdoors and taking walks during the day can also help refresh your mind. On the other hand, the use of artificial light must be properly controlled.

Natural and artificial light each have their own characteristics and effects on mental health.
Balanced use of light and access to the natural environment are essential for your mind and health.

Color temperature and state of mind: Effects and usage of warm and cool light

Color temperature is an indicator of the hue and temperature of light, and is known to have an effect on our state of mind.
Specifically, warm color light and cool color light have different effects, and by using them differently, you can adjust your state of mind.

Warm light is a hue that includes red and orange and has a relaxing and warming effect.
The soft glow of warm light can calm your mind and relieve stress.
It also supports the secretion of melatonin, which promotes sleep, and has the effect of promoting quality sleep.

On the other hand, cold light is a color that includes blue and white, and has the effect of increasing alertness and concentration.
This color temperature is often used during daytime and work environments.
Cool light can wake you up and improve your alertness.

It is important to use warm color light and cool color light properly.
Warm light supports relaxation and sleep, so it's appropriate to use it in bedrooms, living rooms, and other areas where relaxation and rest are desired.
Cool lights, on the other hand, should be used in areas that require concentration and energy.
In offices and study spaces, the use of cool colored light can be effective.

Appropriate use of color temperature is important for balancing your state of mind.
By understanding the effects of warm and cool light and choosing the appropriate light depending on the situation, you can help relax your mind and improve your concentration.
Promote a better state of mind by creating a comfortable lighting environment.

The mental health effects of light deprivation

Light is an element that has an important effect on our bodies and minds, and a lack of light can have various effects on mental health.
Symptoms of seasonal affective disorder (SAD) and general depression, in particular, are known to be exacerbated by lack of light.

One of the effects of lack of light is a feeling of low mood or depression.
Lack of natural light can lead to the development of SAD, especially in areas where daylight hours are short during the winter.

As we spend more time indoors during the day, we are less exposed to sufficient natural light, which can disrupt the balance of serotonin and melatonin in the brain, which can have a negative impact on our mental stability.

Lack of light can also cause sleep problems and lack of energy.
Exposure to sufficient light during the day adjusts your body clock and promotes alertness.
However, in an environment that does not receive enough light, the body's internal clock may be disrupted, leading to increased drowsiness and fatigue.

However, there are ways to reduce the effects of light deficiency.
Artificial light therapy and special light therapy devices can be used to supplement light in a spectrum similar to natural light.
It is also effective to increase your chances of being exposed to natural light, such as by exercising or walking outdoors.

summary

The benefits of natural light have a direct impact on our mood and energy levels, and sunbathing contributes to improved mood.
On the other hand, it has also become clear that spending time under excessive artificial light can lead to insomnia and increased stress.

Optimizing your lighting environment and exposing yourself to sunlight are important ways to help improve your mental health.
In addition, light therapy has been applied to the treatment of seasonal affective disorder and depression, and scientific research is progressing.

By understanding the close connection between light and mental health, and by incorporating appropriate lighting and sunbathing, you will be able to live a healthier and happier life.





Written by: BARREL Editorial Department
Supervised by: Yuki Oe (Lecturer, Department of Lifestyle Design, Faculty of Human Culture, University of Shiga Prefecture)
Lecturer at the University of Shiga Prefecture, Faculty of Human Culture (Department of Lifestyle Design).
She specializes in architectural environments, light environments, lighting environments, and color environments.
She is a member of the Architectural Institute of Japan/Illumination Institute of Japan.
After completing her doctoral course at Nara Women's University Graduate School of Humanities, she worked in technology planning at Sharp.
She worked as an assistant professor in the Faculty of Science and Technology at Tokyo University of Science and as a part-time lecturer at Osaka Jonan Women's Junior College before reaching her current position.