You might not think much about it, but your lighting can have a big impact on your mood, sleep and ability to unwind. As the darker evenings of autumn set in, the way we light our homes becomes even more important.
According to psychologist Tim Cotter, a simple 5pm lighting reset can help you transition into the evening more naturally, making it easier to relax and switch off at the end of the day.
According to Tim, lighting provides significant stimulation, so deliberately adjusting it can signal to your body that it’s time to relax.
Step 1: Switch off the 'big light'
For home-workers and commuters alike, Tim's first 5pm step is simple: switch off bright overhead lighting. He says turning off the 'big light' helps signal to the brain that the working day is over and it's time to unwind.
'We're taking in sensory information all day, and lighting is part of that,' Tim says. 'When you've been working for hours, continuing with a strong overhead light can keep the environment feeling quite "on". Reducing that intensity can help signal that you're moving into a less demanding part of the day.'
Step 2: Introduce a layered lighting scheme
Habitat Kenia Glazed Ceramic Table Lamp - Brown
Next, swap harsh overhead lighting for softer, layered light sources, such as table or floor lamps. Lighting expert and Fat Shack Vintage founder Peter Rosentreter says this simple change can make your home feel more relaxing after a busy day.
'A lot of homes are still designed around one central ceiling light, so that's naturally what gets switched on first. But you don't need the whole room lit to the same level once you're finished working, or when you're home from work. A couple of smaller sources can completely change how the space feels.'
Step 3: Reduce stimulation
Next, rethink how much light your space really needs. Tim suggests moving away from brightly lit rooms and towards a simpler, softer lighting setup that feels less stimulating at the end of the day.
'It’s not necessarily about making a room dark. It’s about reducing the amount of visual information you’re asking your brain to take in,' he says. 'A simpler environment can feel less stimulating than having multiple bright sources competing for your attention.'
To put this into practice, dim spotlights, switch on a floor lamp or light a candle. This kind of softer, layered lighting can create a more relaxing atmosphere than a bright overhead light, helping you ease into the evening.
Set of 3 LED 1-Wick Candles in Olive
'Softer, less direct light can change the sensory character of a room, which is useful when you're trying to move from a day that has required concentration into a period where you don't need to be quite so alert,' Tim explains.
Peter and Tim also recommend swapping out lampshades or lightbulbs for options that create a softer glow. It's an inexpensive update, but one that can make a noticeable difference to the feel of a room, especially in the evening. Choosing lampshades that diffuse light and warmer-toned bulbs can help create a calmer, more relaxing atmosphere.
365 by Freemans Terracotta 30cm Bouclé Easy Fit Lamp Shade
365 by Freemans Terracotta 30cm Bouclé Easy Fit Lamp Shade
'An exposed bulb can feel very direct, whereas a fabric or opal glass shade diffuses the light and spreads it more softly around the room. For evening lighting, I'd generally look around 2700K to 2900K for a warmer feel,' says Peter.
Step 4: Use just one light source before bedtime
Finally, in the hour before bed, try limiting yourself to just one light source in whichever room you're using. Whether it's a bedside lamp or a floor lamp, reducing lighting levels can help create a calmer environment as you prepare for sleep.
Having one final lighting change at roughly the same time each evening can help reinforce your bedtime routine. Over time, this consistent cue can create a clearer distinction between the end of the day and the start of winding down for sleep.
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