For most of human history, fire was the only light after sunset: warm, dim and close to the ground. Today’s lights are much brighter and bluer, and we keep them on for hours after dark. In this part of our Elements series, we look at what that does to sleep and health, and how lighting in a new home can be designed to help.
How light sets your body clock
Your body runs on a roughly 24-hour cycle called the circadian rhythm. Light is the strongest signal that keeps it on time. Bright light in the morning tells your body it is day, which helps you wake up and stay alert. As light fades in the evening, your body releases melatonin and gets ready for sleep.
Bright light at night, especially blue-rich light from LEDs and screens, holds back melatonin and pushes sleep later. Over time, a body clock that is out of step with the day is linked to poor sleep, low mood and trouble concentrating.
Why it matters more in the Pacific Northwest
Portland gets under nine hours of daylight in late December, and much of it comes through cloud. Many people here spend winter mornings in the dark and evenings under bright overhead lights. That is the opposite of what the body clock needs. Light therapy is a standard treatment for seasonal affective disorder for this reason, and a well-lit home can support the same pattern every day.
What smart lighting does
Smart lighting changes both the brightness and the color of light through the day:
- Morning: brighter, cooler light to help you wake up.
- Daytime: bright, neutral light where you work, read and cook.
- Evening: warmer and dimmer light that doesn’t hold back melatonin.
- Night: low, warm path lighting so a trip to the kitchen doesn’t fully wake you.
The best systems run on a schedule, so the light follows the day without anyone having to adjust it. Every Marnella home uses the Jasco SmartCycle lighting system, which does this automatically. It is one of the features in our 6th St Townhomes.
Daylight comes first
No lighting system replaces the sun. Window placement, room layout and ceiling height decide how much daylight reaches the rooms you use most. South-facing windows in living areas and bedrooms that face morning light do more for your body clock than any bulb. Smart lighting fills in for the hours and seasons when daylight runs short.
Planning smart lighting in a new home
Smart lighting is much easier to get right before the walls close:
- Plan the lighting room by room. Bedrooms, the kitchen and living areas benefit most from changing color and brightness. Hallways and bathrooms need gentle night settings.
- Wire for it. Most smart switches need a neutral wire at the switch box, and grouped circuits make scenes simpler. Both are easy to include during construction and much harder to add later.
- Choose one system. Pick lighting that works with the controls you already use, such as a phone app or voice assistant, so the house runs from one place.
- Set it and leave it. Set the daily schedule once, then adjust it with the seasons.
There are energy savings too. LEDs use much less electricity than older bulbs, and schedules and sensors turn lights off when nobody needs them.
Light is part of a healthy home
Light works alongside clean air and clean water to make a home that supports your health. Read how the three fit together in The Wellness-Centric and Eco-friendly Home, and why we think these features pay off in Redefining ROI in Homebuilding. If you are planning a new custom home, we can design lighting around your daily routine from the start.
Sources: Harvard Health, blue light and sleep · NIMH, seasonal affective disorder
