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On November 15th, our group, together with the Society for Light Treatment and Biological Rhythms (SLTBR), the Daylight Academy (DLA), and Luger Research (LR), organised and presented the “deLIGHTed Talks - History of Good Light, Beyond the Visual Spectrum” lectures. The videos of these lectures are now online, as well as the panel discussion! Priji Balakrishnan With a welcome and introduction Watch the introduction here Timo Partonen - Full daylight spectrum from a historical perspective The idea that sunshine is good for us is as old as the human civilisation itself. Heliotherapy used sunlight as medical therapy mainly for rickets and tuberculosis until vitamin D supplementation and antibiotics replaced it. In this talk I shall review the medical basis for current therapies with ultraviolet, visible, and infrared wavelengths. Phototherapy evolved from heliotherapy to apply artificial radiation, with diverse modifications, for treatment of certain skin diseases and cancers. Light therapy of visible light was found effective for treatment of winter depression in the 1980’s. Photobiomodulation emerges from discoveries of laser technology in the 1960’s and applies artificial infrared radiation for reducing pain due to knee osteoarthritis and shoulder tendinopathies for instance. Watch the lecture here Anne Berends - Beyond the visible: the proven effects of near-infrared light on health and well-being. Although 50% of natural sunlight consists of near-infrared light, the health effects of this type of light have long been overlooked in the lighting community. Scientific research since the 1960’s has resulted in a vast body of evidence on the beneficial effects of near-infrared light on a variety of medical conditions, and a recent clinical study shows that also generally healthy people benefit from daily near-infrared exposure. Today, near-infrared light is absent in the indoor environment. In this talk I will highlight the health effects of near-infrared light and discuss the most effective way of bringing near-infrared light into the built environment. Watch the lecture here The panel discussion

A blog by Oliver Stefani From a nutritional standpoint, much is known about healthy snacks, but defining a LIGHT snack is more complex. We know that higher light intensities during the day, more than what we currently experience indoors, are better for our sleep and health. Light exposure during the day also influences evening light sensitivity, with more light exposure during the day reducing light sensitivity in the evening. Brown et al. (2022) recommend a minimum of 250 lx mEDI throughout the day. The following thoughts are not based on deductive scientific conclusions, but just playing with numbers. Assuming we sleep for 8 hours and have three hours before bedtime below the recommended 10 lx mEDI, this would be 13 hours at 250 lx mEDI, totaling a minimum recommended daily light exposure of 3,250 lx*h . In a recent study by Schöllhorn et al.(2023) participants were exposed to approximately 33,000 lx*h in summer and 15,000 lx*h in winter on the day before they entered a study on light effects in the evening. This exposure is 5 to 10 times higher than the minimal indoor lighting recommendation. Photo by: Oliver Stefani The study examined the extent to which studies on the effects of evening light included seasonal information. The authors concluded that more sleep and circadian studies have been conducted in winter than in summer, and measuring individual light history isn’t standard practice. They found that evening light sensitivity is indeed reduced in summer, likely due to higher daytime light exposure. In summer, the evening light exposure under test had no impact on the time needed to fall asleep. However,, in winter, sleep latency was significant affected by the evening light exposure in their experiment. To draw firmer conclusions and make recommendations about light snacks, measuring individual light exposure history is essential. For now, what this means to me is that “light snacks” during the day are more important in winter than in summer, when we naturally get a full meal of good (day-) light anyway. In winter, stepping out onto the balcony from time to time might be a good light snack. The Good Light Group recommends taking a daily 2 hour walk outside in natural light. Spending 2 hours outdoors in winter is challenging, even for dog owners. How long should we be out on the balcony? We don’t know but we could play with numbers again: Reykjavik in Iceland has a median diffuse outdoor illuminance of 11.500 lx and Icelanders are one of the happiest nations in the world. As this is daylight, we can estimate 11.500 lx mEDI as well. An outdoor cigarette break is around 5 minutes. That would correspond roughly to 1000 lx*h in Reykjavik. With three – of course non-smoking - cigarette breaks of 5 minutes we could at least achieve the minimum recommended light dose, even if this is only a rough estimate. In any case, a light LIGHT dinner should not exceed the recommended 30 lx*h mEDI. Brown et al. (2022): https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571 Schöllhorn et al. (2023): https://www.mdpi.com/2624-5175/5/4/44

The Daylight Academy hosts Daylight Awareness Week from 13th to 17th November. This year’s theme, "Daylight and us: learning from the past?" The week explores the historical relationship between daylight and human society. The program includes talks, visual presentations, and articles, aiming to deepen understanding of daylight's role throughout history. Online programme: Webinar: "The Sun and us: ancient times and traditional knowledge" on Monday, 13 November, 17:00-18:30 CET. 6th edition of the deLIGHTed Talks: "History of Good Light – Beyond the Visual Spectrum" on Wednesday, 15 November, 15:00-16:30 CET. Online discussion: "Solar energy: the test of time and politics" with documentary "A Road Not Taken" on Thursday, 16 November, 18:00-19:45 CET. For more info or to register see Daylight awareness week

Introducing Summa Systems, who recently joined as participant, is all about the future of lighting. In this video, you can join Gé Hulsmans, 'Director of Specifier Services at Summa Systems,' as he guides you through the evolution of lighting, spanning from energy efficiency to well-being, and tells you all about Summa. Summa Systems, based in The Netherlands, is a wireless lighting controls company. They deliver technology for the lighting industry. The focus is on the delivery of good and healthy light with the right intensity and the right spectral content. One of their key technologies is Triple White Colour Mixing Technology, which enables the choice of any white colour point – exactly on, above or below the Planckian Locus. Even after the fixture has been installed. Furthermore, their lighting controls platform enables easy and troublefree implementation of circadian lighting cycles, for example of those from Kumux. More about Summa systems

In our modern lives, the significance of natural light, specifically daylight, is often underestimated. The right light at the right time can influence our sleep quality, mental health, and overall well-being. But why does good light matter so much? and how can you tap into its advantages? Photo by Jakob Owens on Unsplash The Power of Good Light Good light, or daylight, isn't just about illumination; it's about aligning our body's natural rhythms with time of day. Here are some of the advantages: Improved sleep Exposure to bright natural light during the day regulates our internal body clock, leading to better sleep quality. Dimming the lights in the evening prepares us for a good night’s sleep. Enhanced mental Health Natural light can boost mood and reduce symptoms of depression and anxiety. Increased productivity Good light improves focus and productivity while reducing fatigue. Healthier well-being Beyond sleep and mental health, good light supports overall well-being. How to profit from the benefits of good light Spend Time Outdoors Make a habit of spending time outdoors during daylight hours, whether it's a morning walk, a lunch break outside, or a leisurely hike. Morning Light Start your day with natural light by opening curtains or blinds upon waking to signal alertness. Stay indoors within one meter from a window. Evening Dimming In the evening, reduce exposure to artificial light, especially from screens. Use warm, dim lighting to prepare for sleep. Install Good Light Install electric light indoors that compensates for the lack of daylight. Look here for solutions: TRY Consider light therapy for areas with limited daylight or during darker seasons. These devices mimic natural sunlight and help regulate circadian rhythms. Holidays: An Opportunity to be in good light Holidays provide an ideal chance to reconnect with natural light. Whether you're on vacation or enjoying a staycation, embrace outdoor activities like hiking, swimming, or picnicking to immerse yourself in day light. Let this holiday season be a time to (re)discover the many benefits of good light, leading you towards a healthier and happier life.

An article by Jan Denneman for [inst]ALLICHT In the article by Jan Denneman, the significance of good lighting indoors is stressed. He explains that our bodies need natural daylight to stay energetic, comfortable, and to sleep well. However, we spend most of our time indoors, exposed to inadequate artificial lighting. Photos by Alex Kotliarskyi and Copernico P on Unsplash Indoor lighting is much weaker than natural daylight, confusing our biological clocks. This can lead to daytime sleepiness and poor sleep quality at night. The solution includes spending time outdoors in the morning, staying close to windows indoors, and using proper desk lighting. In the article Jan explains the “3-30-300 rule”, emphasizing that the largest building cost lies in the people using it (€300), much larger than the investment costs ((€30) or energy costs (€3). By improving lighting to enhance well-being and productivity, significant savings can be achieved compared to the relatively small savings from energy costs. In summary, the article underscores the importance of good lighting in buildings for human health, productivity, and financial benefits. Prioritizing proper lighting can lead to better sleep, increased energy, and substantial savings, countering the negative effects of indoor living. Read the article here (in Dutch) page 16

A book written by Anneloes Opperhuizen and Marijke Gordijn. Our Board member, Marijke Gordijn, and science advisor, Anneloes Opperhuizen, recently published a book that explains the biological clock and its effects on our sleep and well-being in an easily understandable way. The book also includes background information and handy tips. In the book ‘The clock with thousand hands’, you discover the profound impact of your biological clock on overall well-being and performance. This internal clock dictates whether you are a morning or evening person, influencing the natural rhythms of sleep and peak productivity. The book also highlights that your biological clock knows best when you should have your meal and when the body is optimally prepared for digestion. Readers gain insight into the origins of the "basic clock" and how to maintain a healthy circadian rhythm. The last chapter of the book is dedicated to the topic of the circadian syndrome, showing what happens when it goes wrong, e.g. if you are a night worker, an extreme morning or evening person, when you travel over time zones, or after the annual daylight saving time shift. Also here, tips and tricks with of course a focus on ‘good light’ to prevent or cure misalignment. Through clear explanations and practical tips, the book demonstrates how your biological clock affects sleep, productivity, well-being and health. It equips you with the knowledge needed to lead healthier lives by aligning daily routines with your internal clock. The book is currently published in Dutch.

The Good Light Group, together with the Society for Light Treatment and Biological Rhythms (SLTBR), the Daylight Academy (DLA), and Luger Research (LR), are organizing and presenting the “deLIGHTed Talks” lectures. ​The lectures are free to join. This webinar will take place as part of the Daylight Awareness Week 2023 of the Daylight Academy. Programme 15.00 Introduction Welcome, Introduction by Priji Balakrishnan, TU Berlin ​ 15.10 Full daylight spectrum from a historical perspective by Timo Partonen, Finnish Institute for Health and Welfare 15:30 Beyond the visible: the proven effects of near-infrared light on health and well-being by Dr. Anne Berends, Seaborough ​15:50 Panel discussion Including Q&A with the Audience Panelists: Anne Berends & Timo Partonen Moderation: Priji Balakrishnan

Do you know the new Netflix series ‘Live to 100: Secrets of the Blue Zones’? These zones are renowned for the longevity and exceptional health of their inhabitants, illuminating the appeal of a life well-lived, free from ailments like heart disease, cancer, diabetes, or obesity. Photo by Lisa van Vliet on Unsplash The five blue zones are Ikaria in Greece, Okinawa in Japan, the Ogliastra region in Sardinia, Loma Linda in California, and Nicoya Peninsula in Costa Rica. In each zone, individuals embrace a life intertwined with nature, where waking and resting synchronize with the sun’s rise and set. The daily rhythm in these zones integrates work, play, and nourishment, highlighting the importance of outdoor living. This outdoor-centric lifestyle, with exposure to beneficial light, aids in synchronizing the biological clock, which in turn improves sleep, fitness, and mood. However, the lifestyle of blue zone inhabitants isn’t solely about environmental interaction; it also involves a wholesome local diet, profound social networks, and potentially genetics. Since the majority of our readers live outside these blue zones, the one thing that you could improve would be adding much more outdoor activities into your daily routine and compensate the lack of light indoors with good electric light!

Did you know with the latest update, watchOS 10, your Apple Watch is now equipped with a light sensor to measure the time you spend in sunlight? Apple emphasizes the significance of natural light, stating it’s crucial for the proper development of children's eyes and beneficial in enhancing mood, sleep, and reducing stress levels for everyone. Image of the Apple website The health application elaborates: “Time in daylight is an estimate of the amount of time spent in sunlight... Spending 80-120 minutes outside each day can help lower the risk of myopia or near-sightedness in children. For adults, around 20-30 minutes outdoors every day has numerous physical and mental health benefits.” However, the time Apple suggests isn’t quite enough. Our team of science advisors recommends spending at least half an hour outdoors in the morning and a total of two hours each day! Nevertheless, introducing such a feature is a huge step forward. It’s great to see a company as influential as Apple acknowledging our needs to live healthier and happier lives, focusing not only on exercise and nutrition but also on the benefits of natural light. The whole update list

Twilight indoors causes sleep and mood problems. If you spend most of your time indoors, it’s as if you live in endless twilight, and it can really mess with your sleep and mood. If you’re aiming for a healthier and happier life, think about how you’re interacting with natural light every day. Being indoors a lot can disrupt your biological clock, causing it to lag behind actual time. As a result, when we need energy we lack it… and when we want to sleep, sleep won’t come or is not deep enough. Not getting enough daylight during the day can even contribute to insomnia and depression. To counter this, get a routine into your life where you intentionally step outside, allowing your body to synchronize with the natural flow of time and light. Whether it’s a walk in the morning—for ideally more than thirty minutes—or dedicating other moments to be outdoors, this can help realign your internal clock, improve your sleep, and elevate your mood. If you want to bring good light in your life, watch the other animations to a healthier and happier life here: Try | Home | Good Light Group | Foundation Light supports us in everything we do. Good light has a great positive impact on our experience of energy, sleep, happiness and health.

In this meeting of the Good Light Group - our 16th already - we provide a brief update on the progress of the Good Light Group in the following areas: New participants. Our new Good Light Guide for general public Getting mandatory requirements for good light in rules and regulations. Watch the update Furthermore, if you missed the interesting presentations by Oliver Stefani and Adrià Huguet-Ferran, they are now available for viewing! Oliver Stefani - The luminous landscape of light loggers. Oliver discusses the significance of natural light to humans, delving into studies concerning dose-response relationships for mEDI and melatonin, sleep, pupil responses, and sleepiness. He covers the reports of light loggers—individuals who record, through handheld or wearable devices, the amount of light they receive during a normal day. The results of these measurements identify necessary improvements need to be made to get more natural light. Oliver also emphasizes the importance of reporting the season in which data is collected for human sleep and circadian studies. Watch the presentation here Adrià Huguet-Ferran - Kumux A brief overview of the work of Kumux: they transmit data to lighting control companies to transform static lighting systems into autonomous dynamic systems, requiring no user intervention. Adrià explained aspects of the system functions and the various software data available. The lighting systems are designed to mimic natural light and adhere to the principles of human-centric lighting, aiming to have a positive impact on people's health. Watch the presentation here