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It's not just screens, common lights produce too much melanopic light for evening use. It's definitely not trivial to pick light sources that are safe to use in

by dvdkon 3y ago

It's not just screens, common lights produce too much melanopic light for evening use. It's definitely not trivial to pick light sources that are safe to use in the evening without interfering with our circadian rhythm, but it's possible. And the same, in reverse, applies to workspaces/schools with not enough natural light (or a good simulation thereof).

hammock 3y ago
> It's definitely not trivial to pick light sources that are safe to use in the evening without interfering with our circadian rhythm, but it's possible. Can you give some suggestions?
- dvdkon 3y ago
  I won't suggest specific products (local availability is patchy), so I'm going to be more generic: The main thing is that there are non-visual receptors in our eyes that are used for determining the level of "daylight", and they are most sensitive to light around 480nm [1]. To give the right signals, you want to match daylight's intensity in this part of the spectrum at day, but gradually decrease it to zero in the late evening. You can look for lightbulbs or LED strips that come with a quantified measure of melanopic vs standard lux (it's sadly not common), or you can look for light sources that come with a graph of the emitted spectrum (a requirement for the new EU energy efficiency label!) and make an educated guess. Generally, 1800 K or colder(/"warmer") LEDs will have little of the melanopic component, using "monochromatic" orange LEDs is also an option (both dimmed appropriately). [1] See graph here: https://www.thelightreviewonline.com/explainer-melanopic-lux/ https://www.thelightreviewonline.com/explainer-melanopic-lux...
avbanks 3y ago
Yes you're correct, I should have noted that. All light sources can affect melatonin production negatively. Its also vital to get as much light as possible during the day, especially light from the sun or overcast clouds.

by dvdkon 3y ago

hammock 3y ago

> It's definitely not trivial to pick light sources that are safe to use in the evening without interfering with our circadian rhythm, but it's possible. Can you give some suggestions?

dvdkon 3y ago
I won't suggest specific products (local availability is patchy), so I'm going to be more generic: The main thing is that there are non-visual receptors in our eyes that are used for determining the level of "daylight", and they are most sensitive to light around 480nm [1]. To give the right signals, you want to match daylight's intensity in this part of the spectrum at day, but gradually decrease it to zero in the late evening. You can look for lightbulbs or LED strips that come with a quantified measure of melanopic vs standard lux (it's sadly not common), or you can look for light sources that come with a graph of the emitted spectrum (a requirement for the new EU energy efficiency label!) and make an educated guess. Generally, 1800 K or colder(/"warmer") LEDs will have little of the melanopic component, using "monochromatic" orange LEDs is also an option (both dimmed appropriately). [1] See graph here: https://www.thelightreviewonline.com/explainer-melanopic-lux/ https://www.thelightreviewonline.com/explainer-melanopic-lux...

avbanks 3y ago

Yes you're correct, I should have noted that. All light sources can affect melatonin production negatively. Its also vital to get as much light as possible during the day, especially light from the sun or overcast clouds.