The power of light to improve health, sleep, and productivity
At it does Lighting Ltd., we are passionate about harnessing the power of light to improve health, sleep, and productivity across all ages. With a deep understanding of the biological effects of light, both natural and artificial, we bring cutting-edge research into every design we create.
Light isn’t just a tool for visibility
We know that light isn’t just a tool for visibility, it’s a critical factor in regulating our circadian rhythms, supporting mental and physical health, and enhancing overall well-being.
Our goal is to share this knowledge with those who can benefit the most, from businesses looking to boost productivity to families seeking better sleep.
We believe that light has the potential to be a
transformative element in the way we live and work
Scientific research
Our work is rooted in scientific research and a passion for improving lives through optimal lighting.
The role of light
By focusing on the role of light in sleep, mood, and cognitive function, we deliver tailored solutions that support better health outcomes.
Designing lighting
Whether it’s designing lighting for homes, workplaces, or healthcare environments, we’re committed to bringing the benefits of proper lighting to those who need it most.
Light and Sleep
Sleep is essential to our well-being, and the role of light in regulating our sleep patterns cannot be overstated. At it does Lighting Ltd., we combine the latest research on circadian rhythms with our expertise in lighting design to create solutions that support better sleep for all ages.
Whether it’s optimising lighting to improve sleep quality or adjusting light exposure to promote a healthy sleep-wake cycle, we understand how crucial light is in the process. The right light at the right time can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
We work with healthcare providers, employers, and homeowners to develop lighting strategies that foster better sleep environments. From reducing exposure to blue light in the evening to using spectrally specific lighting that mimics natural daylight, we provide practical solutions that support the body’s natural rhythms. Our approach is designed to help people sleep better, leading to improved mental clarity, increased productivity, and better overall health. With the growing understanding of how light influences sleep, we’re committed to bringing these insights to those who need them the most.
Sleep retreats
This will be a three-night interactive and science led retreat that will leave the attendee equipped to improve their sleep and their health once they are home. World leading experts will deliver papers on their research that supports our course content, and you will leave having had three days of support and upskilling on changing your poor sleep habits for good.
New Parents and newborn sleep enhancement
The early days of parenthood are often filled with sleepless nights and uncertain routines, but light can play a pivotal role in helping both babies and new parents get the rest they need. Understanding how light influences the sleep-wake cycle is essential for fostering better sleep for newborns, especially in those crucial first months. By optimising the lighting environment, you can help set your baby’s circadian rhythms, encouraging natural sleep patterns and supporting overall development. The right exposure to light during the day can help regulate sleep cycles, while a calm, dark environment in the evening can ease the transition to sleep.
It’s not just about the baby, new parents need rest too. Research shows that parents who experience better sleep are more equipped to handle the challenges of early parenthood. By creating a lighting environment that supports relaxation and promotes sleep for both baby and parent, everyone can get the rest they need. With the right balance of natural daylight exposure and a carefully controlled dark environment at night, families can establish healthy sleep routines that promote long-term well-being.
Teenagers and Sleep
Adolescence brings about significant changes, and one of the most impactful is the shift in circadian rhythms. During puberty, teenagers experience a natural delay in their internal clocks, causing them to feel alert later in the evening and struggle to wake up early in the morning. This shift, known as delayed sleep phase, is not a matter of defiance but a biological change. Research indicates that this delay is linked to hormonal changes during puberty, leading to a natural inclination for later bedtimes and wake times.
This misalignment with early school schedules can result in insufficient sleep, affecting academic performance, mood, and overall health. Studies have shown that adolescents who do not receive adequate sleep are at a higher risk for depression, anxiety, and cognitive impairments. Moreover, exposure to artificial light, especially blue light from screens, in the evening can further disrupt melatonin production, exacerbating sleep difficulties. Understanding these biological changes and implementing strategies to support healthy sleep patterns are crucial for the well-being of teenagers during these formative years.
Video source: “Is artificial light killing us” – Dr.K.V.N.Rajesh &
Dr. Martin Moore-Ede (Former Harvard Professor) – YouTube
The Elderly and Sleep
As we age, our circadian rhythms naturally shift, often leading to earlier bedtimes and wake times. However, this doesn’t necessarily mean we need less sleep; rather, it may indicate a misalignment between our internal clocks and the external environment. Research has shown that older adults often experience fragmented sleep and reduced sleep quality due to decreased exposure to natural light, which is crucial for regulating circadian rhythms. A study published in Frontiers in Neurology found that bright light therapy improved sleep and behavioural disorders in elderly individuals.
Furthermore, light exposure plays a vital role in mitochondrial function. Mitochondria require light to produce energy effectively, and insufficient light exposure can lead to decreased energy levels and cognitive decline. A study in Nature Communications highlighted that light exposure influences mitochondrial function, which is essential for maintaining cognitive health in older adults.
Incorporating dynamic lighting that mimics natural daylight patterns can support the body’s natural rhythms, improving sleep quality and overall health. Regular outdoor activities and exposure to natural light during the day, along with appropriate indoor lighting in the evening, can help maintain circadian alignment, supporting better sleep and reducing the risk of cognitive decline.
The Research
Cognitive consequences of sleep and sleep loss Matthew P. Walker
Although we still lack any consensus function(s) for sleep, accumulating evidence suggests it plays an important role in homeostatic restoration, thermoregulation, tissue repair, immune control and memory processing. In the last decade an increasing number of reports continue to support a bidirectional and symbiotic relationship between sleep and memory. Studies using procedural and declarative learning tasks have demonstrated the need for sleep after learning in the offline consolidation of new memories. Furthermore, these consolidation benefits appear to be mediated by an overnight neural reorganization of memory that may result in a more efficient storage of information, affording improved next-day recall. Sleep before learning also appears to be critical for brain functioning. Specifically, one night of sleep deprivation markedly impairs hippocampal function, imposing a deficit in the ability to commit new experiences to memory. Taken together, these observations are of particular ecologic importance from a professional and education perspective when considering that sleep time continues to decrease across all age ranges throughout industrialized nations.
Measuring Melatonin in Humans Susan Benloucif, Ph.D.; Helen J. Burgess, Ph.D.; Elizabeth B. Klerman, M.D., Ph.D.; Alfred J. Lewy, M.D., Ph.D.; Benita Middleton, Ph.D.; Patricia J. Murphy, Ph.D.; Barbara L. Parry, M.D.; Victoria L. Revell, Ph.D.
Melatonin synthesis from the pineal gland is regulated by the circadian pacemaker located in the suprachiasmatic nuclei and by ocular light exposure. Melatonin has a circadian rhythm that peaks during the night in normally entrained individuals. In the absence of light and other synchronizing signals, the rhythm of melatonin production persists with an elevation that occurs during the subjective, as opposed to the actual, night. There is a relatively direct anatomic pathway between the suprachiasmatic nuclei and the pineal gland, and comparatively few exogenous factors are known to affect melatonin concentrations (see Table 1 from Arendt, 2005, for a summary of these factors).1 As a result, the rhythm of melatonin production has been shown to re ect both the phase and, if collected over more than 1 cycle, the period of the endogenous circadian oscillator, thus providing a reliable means to estimate the timing of the internal circadian clock located in the suprachiasmatic nuclei.
The effect of light on our sleep/wake cycle Luc Schlangen
Evolution has shaped us to live in much more light than our modern indoor life gives us. We generally need most light in the morning and during the day, less in the evening, and the least possible at night. Ideally, this implies getting outside as much as possible during daytime, along with improved (24-hour) control of indoor lighting systems, so that we sleep better and wake up refreshed.
The role of lighting in promoting well-being and recovery within healthcare L.J.M. Schlangen
Light affects human beings in a variety of ways – visually, (photo-)biologically and psychologically. In healthcare facilities it can play a key role in promoting the recovery and well-being of patients. There is a clear correlation between daytime light exposure and the patient’s perceived quality of life. The more time spent in daylight, or in daylight-like artificial light, the better the patient’s visual performance and comfort, mood, sleep-wake rhythm, concentration, alertness and performance. Clinical parameters such as recovery/length of stay, depression, pain medication and cognitive decline are likewise positively influenced by adequate daytime light exposure. There is also strong evidence that light – critical to human functioning – can be extremely beneficial to staff in healthcare settings as well as patients.
Cognitive consequences of sleep and sleep loss W.P Walker
Abstract – Although we still lack any consensus function(s) for sleep, accumulating evidence suggests it plays an important role in homeostatic restoration, thermoregulation, tissue repair, immune control and memory processing. In the last decade an increasing number of reports continue to support a bidirectional and symbiotic relationship between sleep and memory. Studies using procedural and declarative learning tasks have demonstrated the need for sleep after learning in the offline consolidation of new memories. Furthermore, these consolidation benefits appear to be mediated by an overnight neural reorganization of memory that may result in a more efficient storage of information, affording improved next-day recall. Sleep before learning also appears to be critical for brain functioning. Specifically, one night of sleep deprivation markedly impairs hippocampal function, imposing a deficit in the ability to commit new experiences to memory. Taken together, these observations are of particular ecologic importance from a professional and education perspective when considering that sleep time continues to decrease across all age ranges throughout industrialized nations. ?? 2008 Elsevier B.V. All rights reserved.
Metabolic consequences of sleep and sleep loss Eve Van Cauter, Karine Spiegel, Esra Tasali, Rachel Leproult
Abstract – Reduced sleep duration and quality appear to be endemic in modern society. Curtailment of the bedtime period to minimum tolerability is thought to be efficient and harmless by many. It has been known for several decades that sleep is a major modulator of hormonal release, glucose regulation and cardiovascular function. In particular, slow wave sleep (SWS), thought to be the most restorative sleep stage, is associated with decreased heart rate, blood pressure, sympathetic nervous activity and cerebral glucose utilization, compared with wakefulness. During SWS, the anabolic growth hormone is released while the stress hormone cortisol is inhibited. In recent years, laboratory and epidemiologic evidence have converged to indicate that sleep loss may be a novel risk factor for obesity and type 2 diabetes. The increased risk of obesity is possibly linked to the effect of sleep loss on hormones that play a major role in the central control of appetite and energy expenditure, such as leptin and ghrelin. Reduced leptin and increased ghrelin levels correlate with increases in subjective hunger when individuals are sleep restricted rather than well rested. Given the evidence, sleep curtailment appears to be an important, yet modifiable, risk factor for the metabolic syndrome, diabetes and obesity. The marked decrease in average sleep duration in the last 50 years coinciding with the increased prevalence of obesity, together with the observed adverse effects of recurrent partial sleep deprivation on metabolism and hormonal processes, may have important implications for public health.
Breast cancer and circadian disruption from electric lighting in the modern world MBC Aries PhD, MSc, MPJ Aarts MSc and J van Hoof PhD, MSc, Eur Ing
Abstract – Breast cancer is the leading cause of cancer death among women worldwide, and there is only a limited explanation of why. Risk is highest in the most industrialized countries but also is rising rapidly in the developing world. Known risk factors account for only a portion of the incidence in the high-risk populations, and there has been considerable speculation and many false leads on other possibly major determinants of risk, such as dietary fat. A hallmark of industrialization is the increasing use of electricity to light the night, both within the home and without. It has only recently become clear that this evolutionarily new and, thereby, unnatural exposure can disrupt human circadian rhythmicity, of which three salient features are melatonin production, sleep, and the circadian clock. A convergence of research in cells, rodents, and humans suggests that the health consequences of circadian disruption may be substantial. An innovative experimental model has shown that light at night markedly increases the growth of human breast cancer xenografts in rats. In humans, the theory that light exposure at night increases breast cancer risk leads to specific predictions that are being tested epidemiologically: evidence has accumulated on risk in shift workers, risk in blind women, and the impact of sleep duration on risk. If electric light at night does explain a portion of the breast cancer burden, then there are practical interventions that can be implemented, including more selective use of light and the adoption of recent advances in lighting technology and application. CA Cancer J Clin 2014;64:207-218. © 2013
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Infrared light and its effects on health
Infrared Light and Its Profound Impact on Health
Emerging research underscores the pivotal role of infrared (IR) light in human health, revealing its influence on mitochondrial function, cellular energy production, and overall well-being. Notably, scientists like Professor Glen Jeffrey, Dr. Robert Fosbury, Scott Zimmerman, and Dr. Alistair Nunn have extensively studied the biological effects of IR light.
The research from these scientists highlights the indispensable role of infrared light in human health. As we continue to advance in lighting technology and space exploration, it is imperative to consider the full spectrum of light, including infrared wavelengths, to support and enhance human well-being.
For a more in-depth understanding of the impact of infrared light on health, you may find the following video insightful:
Astrophysicist on Infrared Light & Life Interactions | Robert Fosbury
More information – Download Infrared Light and Its Profound Impact on Health
Blue light impacts
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Regulating circadian rhythms
Blue light, particularly from artificial sources like digital screens and LED lighting, has become a key area of focus due to its potential effects on our health. While blue light from natural sunlight is essential for regulating circadian rhythms and maintaining alertness during the day, excessive exposure, particularly in the evening, can disrupt sleep patterns. Research has shown that blue light exposure at night suppresses melatonin production, the hormone that regulates sleep, leading to delays in sleep onset and reduced sleep quality.
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Eye health
Excessive blue light exposure is not only linked to poor sleep but has also been associated with eye strain and discomfort, particularly with prolonged screen use. Studies have found that digital eye strain is a growing issue due to the constant exposure to blue light from screens (American Optometric Association). While research on the long-term effects of blue light on eye health is still developing, there is a clear indication that excessive exposure contributes to discomfort and could potentially impact long-term vision.
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Myopia on the rise
A growing body of evidence has also established a strong link between increased screen time and the rising rates of myopia (near-sightedness), particularly in children and adolescents. Studies, such as those published in The Lancet, have shown that extended near-work activities, including screen time, contribute significantly to the development and progression of myopia, highlighting the need for proper light management and breaks from screen exposure to protect vision in the digital age.
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Limit screen exposure
To mitigate these impacts, it is important to limit screen exposure, especially before bed, and encourage natural light exposure during the day. These practices support our circadian rhythms and eye health, promoting better sleep quality and reducing the risk of myopia development in younger populations.
Love working from home again, with lighting that works as hard as you do.
Sunlight benefits for health
Sunlight is a vital source of nourishment for the human body, providing essential benefits that go far beyond just light. Exposure to natural sunlight has been shown to positively affect our circadian rhythms, supporting better sleep, mood, and overall health. One of the most well-known benefits of sunlight is its role in vitamin D production, which is essential for bone health, immune function, and even mental well-being. Research indicates that regular exposure to sunlight can help reduce the risk of chronic conditions such as osteoporosis, heart disease, and depression (National Institutes of Health).
Sunlight also plays a key role in regulating our biological clock. It helps synchronise our circadian rhythms, ensuring that we maintain healthy sleep-wake cycles. Studies show that spending time outdoors during the day, especially in the morning, can improve sleep quality, boost mood, and increase daytime alertness. Additionally, exposure to natural light has been linked to a reduction in symptoms of seasonal affective disorder (SAD), a type of depression that occurs in the winter months when sunlight exposure is limited (American Psychological Association).
While modern lifestyles often keep us indoors for long periods, it’s essential to prioritise outdoor activities, particularly in natural sunlight. The cumulative effects of insufficient sunlight can negatively impact our health, so regular exposure to daylight is crucial to maintain our physical and mental well-being. By embracing sunlight as part of a healthy lifestyle, we can enhance mood, improve sleep quality, and support long-term health.
Video Source: Vitamin D Expert: The Fastest Way To Dementia & The Dangerous Lie You’ve Been Told About Sunlight! (YoutTube)
Frequently Asked Questions – Light and Health
Why is sleep essential to our well-being?
Why is sleep essential to our well-being? The role of light in regulating sleep patterns cannot be overstated and we help you to optimise light exposure both with daylight and artificial sources to bring about healthy improvements to sleep. No drugs or apps, just plain old-fashioned sleep/wake entrainment using billions of years of natural light interventions and a lot of cutting-edge research backed support. If we don’t sleep well every part of our life suffers, so getting this right should be at the core of everyone’s daily life. We can help you, get in touch.
New parents and newborns, why is setting a sleep schedule so challenging?
The early days of parenthood are often filled with sleepless nights and uncertain routines, but light can play a pivotal role in helping both babies and new parents get the rest they need. Understanding how light influences the sleep-wake cycle is essential for fostering better sleep for newborns, especially in those crucial first months. By optimising the lighting environment, you can help set your baby’s circadian rhythms, encouraging natural sleep patterns and supporting overall development. The right exposure to light during the day can help regulate sleep cycles, while a calm, dark environment in the evening can ease the transition to sleep.
It’s not just about the baby, new parents need rest too. Research shows that parents who experience better sleep are more equipped to handle the challenges of early parenthood. By creating a lighting environment that supports relaxation and promotes sleep for both baby and parent, everyone can get the rest they need.
Why can’t my teenage children get up in the morning?
Adolescence brings about significant changes, and one of the most impactful is the shift in circadian rhythms. During puberty, teenagers experience a natural delay in their internal clocks, causing them to feel alert later in the evening and struggle to wake up early in the morning. This shift, known as delayed sleep phase, is not a matter of defiance but a biological change. Research indicates that this delay is linked to hormonal changes during puberty, leading to a natural inclination for later bedtimes and wake times. If you want to help your teen sleep better and then get in touch so we can help you navigate this sometimes challenging time.
As we age why do we struggle to sleep well, or for as long?
As we age, our circadian rhythms naturally shift, often leading to earlier bedtimes and wake times. However, this doesn’t necessarily mean we need less sleep; rather, it may indicate a misalignment between our internal clocks and the external environment. Research has shown that older adults often experience fragmented sleep and reduced sleep quality due to decreased exposure to natural light, which is crucial for regulating circadian rhythms. A study published in Frontiers in Neurology found that bright light therapy improved sleep and behavioural disorders in elderly individuals.
Furthermore, light exposure plays a vital role in mitochondrial function. Mitochondria require light to produce energy effectively, and insufficient light exposure can lead to decreased energy levels and cognitive decline.
Why is InfraRed light in the news and what does it do for me?
Emerging research underscores the pivotal role of infrared (IR) light in human health, revealing its influence on mitochondrial function, cellular energy production, and overall well-being. Notably, scientists like Professor Glen Jeffrey, Dr. Robert Fosbury, Scott Zimmerman, and Dr. Alistair Nunn have extensively studied the biological effects of IR light.
Their research is championing exposure to this vital part of the non-visible spectrum and how it positively impacts all parts of human, animal and plant health on earth.
Why are building regulations restricting our exposure to vital InfraRed light?
Despite the recognised benefits of infrared light, modern lighting solutions often lack the necessary wavelengths to support human health. Building regulations, particularly those focused on energy efficiency, have led to the widespread use of LED lighting that predominantly emits blue light, neglecting the red and infrared spectrum essential for mitochondrial function. This shift has raised concerns among researchers about the potential health implications of inadequate IR exposure.
Can InfraRed light help with Cancer and other serious conditions like Diabetes?
There are several published research papers that have found significant beneficial effects when using InfraRed light to reduce blood glucose spikes whist eating, helping diabetics reduce insulin use. Cancer cell activity was reduced in breast cancer tissue, seeing a reversal of damage and reducing the need for harsh surgical interventions. Other major illnesses across all elements of human health can also be improved by exposure of InfraRed in the right amounts and frequencies. These are all exciting and significant steps to returning to the use of light for health. Remember this is not ‘new’ this is a re-discovery of what doctors used to know but the drug companies have made us forget. If you want to know more, let’s chat.
I have heard the blue light from screens and LED are bad for us, tell me more?
Blue light, particularly from artificial sources like digital screens and LED lighting, has become a key area of focus due to its potential effects on our health. While blue light from natural sunlight is essential for regulating circadian rhythms and maintaining alertness during the day, excessive exposure, particularly in the evening, can disrupt sleep patterns. Research has shown that blue light exposure at night suppresses melatonin production, the hormone that regulates sleep, leading to delays in sleep onset and reduced sleep quality.
A growing body of evidence has also established a strong link between increased screen time and the rising rates of myopia (near-sightedness), particularly in children and adolescents. Studies, such as those published in The Lancet, have shown that extended near-work activities, including screen time, contribute significantly to the development and progression of myopia, highlighting the need for proper light management and breaks from screen exposure to protect vision in the digital age.
Surely sunlight is bad for my skin and could give me skin cancer, shouldn’t I be using sunscreen?
Sunlight is a vital source of nourishment for the human body, providing essential benefits that go far beyond just light. Exposure to natural sunlight has been shown to positively affect our circadian rhythms, supporting better sleep, mood, and overall health. One of the most well-known benefits of sunlight is its role in vitamin D production, which is essential for bone health, immune function, and even mental well-being. Research indicates that regular exposure to sunlight can help reduce the risk of chronic conditions such as osteoporosis, heart disease, and depression (National Institutes of Health).
Sunscreen blocks access to the benefits of sunlight and here’s the interesting part skin cancer is very treatable, its incredibly rare for it to be terminal and yet depriving ourselves of sunlight can kill us over time. Space travel is seeing just this problem as astronauts return to earth in extremely poor health and any attempts to reach Mars are still unable to solve this issue as artificial light does not support life in the same way and we would never survive long away from our sun.
Get sun exposure each day in the morning and under the shade of a tree, it will many more benefits to health than the toxins of sunscreen will protect you from and improve all elements of your life as nature intended.
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