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how smart lighting can improve your sleep and circadian rhythm

How Smart Lighting Can Improve Your Sleep Quality and Circadian Health: A Personal Health Journey

I’m the kind of person who’s always been into staying healthy. Over time, I’ve switched up my workouts, tried out new diets, and looked for hacks to keep my health in check. Recently, I found something that’s been a game-changer – smart lighting. Now, I know that might sound a bit odd, but in this blog, I’ll let you in on how this simple shift has improved my sleep.

Phillips Hue smart lighting sleep improvement

The Deal with Light and Sleep

Before we dive into my experience, let’s quickly touch on why light is important for sleep. Basically, our bodies have a daily routine called the circadian rhythm. This internal clock decides when we feel awake and when we feel sleepy. During the day, the light (especially the morning sun’s blue light) tells our brain it’s time to wake up and be alert. When it gets dark in the evening, our body starts to produce a hormone called melatonin that helps us sleep [1].

The problem is that our lives nowadays aren’t exactly in sync with the sun. We spend our days indoors with artificial lighting, and we stare at screens that give off blue light even when it’s dark outside. This confusion messes with our circadian rhythm and can lead to problems like sleep disorders, weight gain, and even depression [2].

The Ripple Effect on Mental Health

In my journey with smart lighting, I’ve noticed that its benefits extend beyond just improving my sleep. It’s had a noticeable impact on my mental health as well. Poor sleep can lead to issues like increased stress and anxiety, and I used to feel it firsthand. With my new-and-improved sleep routine thanks to smart lighting, I’ve found that my days have become significantly less stressful, my mood has improved, and I feel more at peace overall [3].

Science also backs up my experience. Research suggests that good sleep health, facilitated by the synchronization of our internal body clock (or circadian rhythm) with the external light-dark cycle, plays a critical role in mental health [4]. When our circadian rhythm is out of sync, it can contribute to mental health conditions like depression and anxiety disorders [4]. Thus, smart lighting, by helping align our circadian rhythm, can indirectly support our mental health.

Boost in Energy and Mood

Better sleep also equals more energy, and I can vouch for that. Waking up after a good night’s sleep courtesy of my smart lighting routine, I feel more energetic and ready to tackle the day. I’ve observed that my stamina during workouts has increased and I no longer experience that mid-afternoon energy slump.

Plus, there’s been a noticeable improvement in my mood. I’m not the only one who’s noticed this change – my friends and family have commented on it too. That’s no surprise, considering the well-established link between quality sleep and mood. A study by Harvard Medical School showed that a good night’s sleep helps foster both mental and emotional resilience, while chronic sleep disruptions set the stage for negative thinking and emotional vulnerability [5].

All in all, incorporating smart lighting into my sleep routine has positively affected many areas of my life. It’s fascinating how this simple change could have such a profound impact. If you’re looking for an easy and effective way to improve your sleep and overall wellbeing, I’d highly recommend giving smart lighting a try.

Smart lighting warm and cool lighting

Experiencing Philips Hue Smart Color Bulbs

When I decided to dive into the world of smart lighting, I chose Philips Hue Smart Color Bulbs to kick-start my journey. Their wide range of color and temperature options made them the perfect choice to mimic natural light variations throughout the day.

In the morning, I adjust the bulbs to emit a cool, blueish light, resembling the natural light of a sunrise. This cool light setting helps me start the day feeling energized and ready to tackle my to-do list. As the day progresses, I adjust the light settings to match the changing light outside, helping keep my circadian rhythm in check.

When evening rolls around, I shift the hue to a warm, amber light, similar to a sunset. This warm light helps me unwind from the day and signals to my body that it’s time to start producing melatonin, the sleep hormone. The bulbs even have a feature that gradually dims the light over time, so it’s like a natural sunset right in my living room!

The convenience of the Philips Hue system has made this whole process pretty effortless. With the associated app, I’ve been able to automate these light changes, making it a seamless part of my daily routine. I barely have to think about it – the bulbs change on their own, keeping my internal clock aligned with the external “sunlight.”

If you’re considering smart lighting for improving your sleep and overall wellness, I’d highly recommend the Philips Hue Smart Color Bulbs. It’s been an invaluable tool in my health journey, and I’m excited to see where it takes me next.


  • [1] Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., . . . Wirz-Justice, A. (2011). Evening exposure to a light-emitting diode (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. doi:10.1152/japplphysiol.00165.2011
  • [2] Stevens, R. G., Brainard, G. C., Blask, D. E., Lockley, S. W., & Motta, M. E. (2014). Breast cancer and circadian disruption from electric lighting in the modern world. CA: a cancer journal for clinicians, 64(3), 207-218.
  • [3] Gringras, P., Middleton, B., Skene, D. J., & Revell, V. L. (2015). Bigger, brighter, bluer-better? Current light-emitting devices – adverse sleep properties and preventative strategies. Frontiers in Public Health, 3, 233. doi:10.3389/fpubh.2015.00233
  • [4] Wulff, K., Gatti, S., Wettstein, J. G., & Foster, R. G. (2010). Sleep and circadian rhythm disruption in psychiatric and neurodegenerative disease. Nature Reviews Neuroscience, 11(8), 589–599. doi:10.1038/nrn2868
  • [5] Harvard Medical School. (2019, April 10). Sleep and mood. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/Sleep-and-mood

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