Do you or a loved one feel especially gloomy in winter? Perhaps
you’ve been excessively tired, had little energy, or found yourself overeating
consistently. If so, you may be experiencing seasonal affective disorder (SAD),
a mood disorder that causes depression-like symptoms during winter months.
Common SAD
risk factors include:

• Living far from the equator
• Having clinical depression
• Family history of depression or mood disorders
• Younger age
• Being female (They’re 4 times more likely to experience
  SAD than males.)

There are plenty of reasons that SAD has become increasingly
common. Electronic light is convenient, but can lead to altered circadian
rhythms (our internal body clock), which controls sleep-wake behavior and
hormone secretion. Increased globalization, technology dependence, and
shift-work can further disrupt the natural 24-hour cycle that best facilitates
emotional wellness.

Even those with strong mental health can experience SAD, but here are some suggestions that can help. 

1. Boost Your Vitamin D

SAD often correlates with vitamin D deficiency, and addressing this need can help alleviate depressive symptoms. There are a variety of ways to supplement your vitamin D, most of which center on your diet. Some options include fatty fish, egg yolks, mushrooms, or a medical supplement. Additionally, simply spending time outside triggers your body to produce more vitamin D.

2. Get Some Exercise

Conveniently, exercise is a great reason to get outside for
that extra vitamin D. In addition, SAD correlates with lower levels of
serotonin, and exercise helps increase it. Any kind of exercise can help,
whether it’s home-based, outdoor, or at the gym. There are plenty of ways
to start exercising, so find a way that works for you and don’t give up!

3. Engage Your Brain

Keeping an active mind is another way to avoid negativity during
the winter months. Doing sudoku, solving crossword puzzles, or reading good
books can keep depressive thoughts at bay. In addition, gratitude exercises
such as journaling can rewire your brain to think more positively.

Mindfulness is another mental tactic that discourages SAD.
Though its definitions vary, the essence of mindfulness is focusing all
thoughts on the present with an open mind and accepting heart. Recognizing
thoughts, feelings, and reactions to your environment can shed light on
emotional darkness. 

4. Use Warm Lighting

Lighting your home with bright, warm lights can provide research-based
light therapy that combats SAD. Creating a sort of false summer inside your
home gives your brain a refuge from the gloomy winter months. Working at Lit
Living, we get these benefits by default, but your home can be just as bright
as our showroom! It’s doable and cost-effective—browse our catalog to see just how many
options are out there.

To get the full emotional boost from your home lighting,
you’ll need a certain quantity of warm light. In the bedroom, plan 35-45 lumens
per square foot. The living room needs 20-30 lumens/sq. foot and the kitchen
70-80 lumens/sq. foot. Just multiply the length and width of the room, count up
the total lumens of your fixtures (lamps included), then divide lumens by
square footage.

Example: Your living room is 12’
x 14’, which totals 168 sq. ft. You have one ceiling fan with 4 bulbs, and each
bulb has 1100 lumens. That’s a total of 4400 lumens, so divide it by 168 sq. ft
to determine that your room is lit at 26 lumens/ sq. ft. Looking great!

Keep in mind that high kelvin ratings are less effective for improving mood, so aim for 3500-5000k. Full spectrum bulbs are a good way to achieve this, along with any other bulb that mimics natural light.

You Can Combat SAD

Though you may not be able to avoid all the winter blues,
there are plenty of things you can control. Simple things like your home’s
lighting, some daily exercise, and a few minutes outside can help boost your
mood. Best of luck from Hobrecht Lighting— may winter be a beautiful season.

Everyone wants their kids to get better sleep because if your kids are sleeping better, you are too.

But sometimes, we may be doing things like scrolling through our phones or using a sleeping light, that are keeping us from sleeping better and we don’t even realize it.

Turn Your Sleeping Light Off and Your Reading Light On

Check out these bedtime habits and see if you do any of them yourself. If so, it might be time to change things up a bit to give yourself a better night’s sleep.

No More Screen Time (Blue Light Exposure) Before Bedtime

Did you know?

Our phone and tablet screens emit a large amount of blue light which makes it more difficult to fall asleep.

According to the National Institute for General Medical Sciences, our bodies have a circadian rhythm, which is our “physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment.” Light is made of a wide spectrum of different colors, and science has found that each color in the spectrum actually creates a physiological response in our body. Artificial lighting has the same effect, but being exposed to the wrong artificial lighting at the wrong time of day can have a dramatic impact on how we feel and function.

For example, blue light is most prevalent in the sun’s natural spectrum from morning to mid-day, when our bodies are expected to be most productive. This means that when we stare at the blue light on our phones just before bed,  the light is actually telling our bodies to wake up! The opposite of what we want for a healthy and regular sleep schedule.

The effects of blue light on sleep are pretty huge. If you or you kids are in the habit of scrolling right before bed, it might be time to change that routine.

Another study explains that a great way to help yourself get better sleep even when you are exposed to blue light is to “block the (blue) light from technology that suppresses melatonin.”

Melatonin is a hormone in our bodies that helps regulate sleep and if blue light is keeping our bodies from creating and using it, then we’re going to have a harder time falling asleep.

So ditch the phone scrolling before and try these ideas instead:

• Plugin your phone across the room so you’re not tempted to continuously scroll at bedtime
• Set a reminder on your phone when it’s time to go to put down your phone and go to bed
• Try using a blue light filter if you do have to use a screen before bed or blue light blocking glass right before bed
• Change the light bulbs in your bedroom fixtures to be sure they are not emitting high amounts of blue light (look for 2700K or less)

To reduce the amount of blue light you’re exposed to, be sure to upgrade the bulbs in your bedrooms to utilize the best lights for sleeping.

Use these warmer LED light bulbs instead!

Use Low Level Lighting

Once you have the right bulbs with low blue light, before going to bed, consider dimming the lights in your bedroom. It is best if this is done with an eye level lamp or wall sconce. Using this pattern does more to mimic the natural light changes of the sun.

Doing this will help communicate to your body that it’s time to get ready for bed and help you wind down for the evening. Using a bright overhead light, signal to our body that its time to be productive. Cutting it off suddenly does little to help our body understand it’s now time to begin making the chemicals required for good sleep.

If nothing else, try adding a simple dimmer switch to your main light and dim the lamps to about 30% as you wind down at night before bed.

Night Lights Matter

Many children (an adults) go to bed with a sleeping light on, but keeping the lights off at night can actually help you stay asleep better and wake up feeling more refreshed.If a night light is needed, Instead of using a normal light bulb, again try switching to low-level, warm-toned lights (2700K or lower) with a low blue light rating and see what a difference it makes in how well you sleep.

Be More Aware of the Lights in Your Home

You might think a light bulb is a light bulb, but it’s far from the truth. As you know now, the type of bulb makes a big difference in how we feel. Do you know what kind of light bulbs you have in your home?

SeniorLed claims that “Low blue light bulbs are notably better than typical LED bulbs in terms of circadian cycle regulation and human health.”

If your lightbulbs are out of date, they could be affecting your sleep. Things like harsh fluorescent lighting, that flicker a lot, and has high blue light emissions can be unsettling to your eyes making it harder to fall asleep after being exposed to them all day.

Instead of fluorescent lights, try these LED bulbs for home lighting instead. Need somewhere to start? Begin changing out the lighting in your bedrooms for a better night’s sleep.

About Us

For all your home lighting needs, visit Hobrecht Lighting. Our lighting experts can help you optimize any room with the best lighting for a healthier, happier home.

Though we love the dimension and beauty that stairs can add to any home, they’re a common area for falls and injuries. Luckily, a little extra lighting can prevent some of those stumbles by increasing visibility and security.  Every home is different, so we’ve broken it down into categories that apply to everyone.

1. Material

Are your steps made of wood, carpet, tile, or something else?  Carpeted stairs are comfortable, but they absorb a lot of light. Use fixtures with a high light output to achieve maximum results. 

Wood tends to be more reflective, so prepare yourself for a little reflected shine on the steps. The good news is that you can use fewer lights or lower lumens to light wooden stairs. 

Tile and similar materials, like marble, are the most reflective flooring materials out there. They reflect even more light than wood, so consider that as you plan the quantity and type of lights to install.  

2. General Lighting

It’s important to note that step lighting is secondary to overhead, general lighting.  The general lighting should be bright enough to light your stairs even without step lighting. Step lighting enhances the look of the stairs and adds an extra safety measure when other lights are off, but they’re not meant to provide the primary light for your stairs.  

With that in mind, if your stairs are lacking light, start by switching your overhead or wall bulbs. Choose one with a high lumen count, or choose a new fixture with multiple bulbs. The options are endless!

3. Location

The above tips apply especially to indoor lighting, but there are extra considerations for your porch, deck, or other outdoor stairs. Exterior stairs are often made of concrete, Kool decking or wood, so it’s best not to rely on reflective light for outside. 

Look for fixtures with high light output and weatherproof materials. For example, a brass cased fixture will hold up well in weather and withstand soccer balls, kicks, or other outside messes. You can also skip glass fixtures and use an all metal (typically die-cast aluminum) fixture to minimize damage to the fixture in this high-traffic area.

4. Installation

There are several different ways to install stair lighting. Some consumers prefer to have all fixtures on one side of the wall, while others enjoy a slim LED tape light underneath the lip of the riser, (you know, the vertical back of each step). In commercial settings, it’s common to place lights from the middle of the riser.

Step lights come in many different shapes and sizes, so the placement will vary based on your unique needs and the style of the fixture. If you want down light, use a louvered fixture.  Solid panel lights shine out, which makes them very functional, but be careful—they aren’t as soft on your eyes. 

As for placement, there isn’t a right or wrong distance for spacing your step lights.  It’s typical to place a fixture on alternating steps, but lighting every step or every third step can be equally functional and fashionable. When using LED tape, however, it’s best practice to light the under side of each step.

With a little extra stair lighting, your staircase can be a pillar of style and class in your home, not to mention a safer place to walk. Add some architectural appeal by highlighting your stairs, and you’ll be stepping happily through your home. It’s an investment in your home and your safety, so feel free to contact Hobrecht Lighting with any questions about how to get started on stair lighting!