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What is lux?

Lux is just a fancy way of measuring how bright light is. The more lux, the brighter the light. For a well-functioning biological clock, it is important to measure the lux levels entering the human eye.

Here are some examples to make it super clear:

Outdoors

  • When it's a full moon = you get 1 lux in your eyes

  • On a cloudy day, you will get already a few thousand lux

  • On a sunny day, the lux levels are between 10,000 and 100,000 lux


Indoors

  • The lux levels are much lower. It is difficult to reach a couple of 100 lux

  • A bright office: you get only 50-150 lux in your eyes

  • A cozy living room in the evening: 20-100 lux



Why should you care about lux? Light isn’t just about seeing things. Light affects your energy, mood, sleep, and health. Getting the right amount of light at the right times can help you feel more awake during the day and sleep better at night. And the lux level reaching your eyes is important! So, hold the sensor of your lux meter, or the camera of the phone if you use a light meter app, close to your eyes.

 

Here’s how to use lux to feel your best:

1. During the day: Get at least 500 lux in your eyes.Your body needs bright light during the day to feel alert and happy. If you're inside, make sure the light around you is at least 500 lux. Sitting near a window helps a lot!

Goal: Stay within one meter of a window for the best natural light.

 

2. Go outside! Aim for at least two hours during the day

The best light comes from the sky. Even on a cloudy day, being outdoors gives you 1,000–10,000+ lux, way more than inside.

Goal: Spend at least two hours outside every day to soak in that natural brightness.

 

3. Avoid bright light before bed

Bright light in the evening can confuse your body and make it harder to fall asleep.

Goal: Three hours before bed, keep lights low, below 10 lux. Use lamps, avoid bright screens, or turn on night mode on your devices.

 

4. Take screen breaks for your eyes

Staring at screens all day? Give your eyes a mini vacation.

Goal: Every 20 minutes, stand up, walk to a window and look at the sky for 20 seconds. It helps your eyes relax and boosts your mood too!

 

5. No window? Get good electric light

If you’re stuck indoors with little daylight, consider getting good electric light that compensates for the lack of daylight from sunrise to sunset.

Goal: make sure your light gives you at least 500 lux in your eyes. Special daylight lamps can help.

 

How to measure it?

You don’t need to be a scientist to check your light levels.

Easy ways to measure lux:

  • Use a Lux Meter App: Many smartphones can measure lux with a free app (just search for "lux meter" in your app store). These use your phone’s light sensor to estimate the brightness around you. Be aware that most apps are not very precise and often tend to be overly optimistic.

  • Buy a lux meter device: You can also get a small lux meter tool online. It’s super simple to use, just point it toward the light source and it tells you the lux level. Available form €30,-

Tip: When checking lux for your health, measure the light reaching your eyes, not just the room. Hold the lux meter or phone near your eyes, pointing at the light source.

 

Light is powerful, and lux is your guide to using it wisely. Remember:

  • Bright light (500+ lux) during the day = More energy

  • Dim light (under 10 lux) before bed = Better sleep

  • Natural light = The best kind of light

Simple changes with light can make a big difference. Try it out and see how you feel!

 



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