The Digital Balance: Intro & Lighting

Navigating Technology's Impact On Our Wellbeing - Introduction 

At first glance, technology and wellbeing might seem like opposing forces in our modern lives. In a world inundated with digital advancements, finding solace from the ever-connected digital realm can feel like an elusive endeavour. From the crack of dawn, our devices beckon us awake, and it's become a rarity to find even a fleeting moment in the day untethered from technology's grasp.

The onset of the COVID-19 pandemic, however, brought a silver lining of sorts. It forced us to confront the fragility of our wellbeing and reevaluate the very essence of our day to day lives. Suddenly, millions found themselves grappling with the newfound appreciation for clean air, the importance of mental fortitude, and the perils of prolonged isolation within the confines of our homes. Technology at that point, served as a lifeline, enabling us to stay connected with our loved ones. Rewind the clock by three decades, and the notion of being confined to our homes for weeks on end would have been unimaginably isolating.

So why intertwine technology with wellbeing? On one hand, the perils of technology are palpable, whether it's concerns about 5G signals, the intrusive glow of blue light emitted by screens, or the pervasive distraction that pulls us away from the present moment. However, and this warrants emphasis, there exists a lesser-discussed realm wherein technology can actually enrich our daily lives in ways that defy conventional discourse. In this Digital Balance blog, I've explored these points with the aim of shedding light on how, when technology is thoughtfully curated, it can align synergistically with the wellbeing of our bodies. 

Digital Balance - Lighting 

Scientists have long studied light and its profound impact on our bodies, making the connection between light exposure and our circadian rhythm well-established. Defined by the General Medical Services website, circadian rhythms encompass the physical, mental, and behavioural changes an organism undergoes over a 24-hour cycle. In humans, virtually every tissue and organ operates on its own circadian rhythm, collectively synchronised with the natural cycle of day and night.

Despite this understanding, the modern lifestyle sees us spending an overwhelming 90% of our time indoors, where natural light is scarce. Instead, we rely on artificial lighting—such as downlights, pendants, and wall lights—to replicate the sun's essential role in regulating our circadian rhythm. Unfortunately, the importance of mimicking natural light often goes unnoticed in both home and workplace environments during the design process.

Enter.... human-centric lighting, a term that has gained traction among lighting designers, manufacturers, and integrators in recent years. Human-centric lighting aims to recreate the sun's cycle within our indoor spaces, focusing on four key components: Spectrum, Intensity, Timing, and Distribution.

Spectrum

Today's lighting fixtures offer tuneable luminaires capable of providing a spectrum ranging from warm white light (reminiscent of sunrise and sunset) to cool white light (emulating a bright, sunny day). Using cool white light with wavelengths in the blue spectrum play a crucial role in stimulating alertness in the morning, as well as a boost when we need to stay alert and focussed. And then using warm white light in the evenings, promoting relaxation and helping us unwind.

Intensity

Research has taught us how much light is needed to influence the biological processes in the human body. When planning and designing a lighting solution, enough light must be emitted to achieve this, while addressing issues such as unwanted glare and energy consumption. Studies have shown that melatonin (a hormone that your brain produces in response to darkness - a pivotal role in your sleep) suppression starts at 30 lux (lux being a measurement of light) and saturates at approximately 1000 lux at eye level. This means we also need to mindful not only of just colour temperatures, but also the intensity, if we want to help balance our circadian rhythm. 

Timing

Morning light signals the start of the day to our biological clocks, activating bodily functions, while evening light exposure suppresses melatonin production, making it harder to fall asleep. Understanding the Phase Response Curve (PRC) and its relationship with light exposure is pivotal for improving sleep quality. 

Distribution

For light to have a biological effect, our eyes must perceive it effectively. Because the receptors that affect our circadian rhythm are particularly sensitive in the lower and nasal part of the eye, the illumination of surfaces in the upper part of the field of view is recommended. We need to light up the ceiling and the vertical surfaces in the room. Light coming from the “right” angle must not be perceived as discomfort glare. This can be done with large illuminated surfaces in the ceiling in combination with wall-washers, or with pendant luminaires with indirect light.

Incorporating advanced lighting design, appropriate luminaires, and connected control systems, technology empowers us to systematically address the components influencing our circadian rhythm. With a staggering 35% of the population facing sleep disorders, the integration of human-centric lighting into our daily lives presents a profound opportunity to enhance overall wellbeing. In essence, technology stands as the catalyst for unlocking the full potential of human-centric lighting, offering a promising pathway to improving sleep quality and bolstering holistic health.