The Invisible Ways Indoor Light Is Messing With Your Health 

In other words, the lighting around us has the power to throw entire aspects of our well-being out of whack.

As humans, we've spent "thousands of generations living and growing under natural environmental conditions," says neuroscientist Doug Steel, Ph.D. "Our bodies function and respond in synchrony to the natural patterns of the planet, specifically the sun rising and setting each day." We've evolved so that the photoreceptors in our eyes detect light not just for the process of vision but also for our circadian rhythm1, which cues up a number of systems in the body. 

"Consequently, we get very little light during the day and too much light at night, compared to the natural conditions we have evolved to," he says. "We have to control our light exposure appropriately in line with our physiology so we don't induce unwanted or unhealthy responses."

This means that many of us may be in dire need of a circadian reset. Thankfully, we can reset our biological clock for healthier and optimal functioning by just being exposed to the proper kind of light at the right time of day. "There are two critical times of day," says Steel, "early morning when you first wake up, and the last two hours of the evening before you go to bed. If you get these two right, everything else pretty much falls into place." Read on for three expert-backed tips for getting lighting right:

"In the early morning, you want to wake up to either full-spectrum daylight, or use a light bulb that has a high proportion of high-quality blue light content," adds Steel. "Give yourself a strong exposure to bright light for at least 20 minutes to stimulate the release of cortisol, which perks you up for the rest of the day. While you may find such a bulb at a hardware store, there are a lot of cheap products out there that put out a poor quality of lightm and most people can't stand that for very long." (Hello, office overhead lights!)

Just remember: "No manufactured lighting product is superior to natural daylight," Steel adds. "All of us should try to get outdoors and soak up some sunlight during the day. A walk outside in the morning is a perfect solution, but even just sitting outside for 30 to 45 minutes at lunchtime will not only contribute to daytime alertness but also the quality of the evening pre-bedtime experience as well."

Then, tuck away electronic devices with illuminated screens at least an hour before bedtime. While Wind Down goes great in your bedroom lamps, Brilli's Get in Sync Circadian LED Downlights are perfect for living rooms and kitchens. The Get in Sync lights can emulate both bright morning sunlight and soft, warm sunset light, so the inside of your home can better reflect the natural time of day outside. (And if you're looking for more options, Brilli has also tuned the light spectrum in their Look Up One-Touch Vanity Mirror to sync up with the natural light—perfect for bathrooms or above your bedroom vanity). After lights out, it's sweet dreams.