How Lighting Design and Access to Windows Within A Space Affects our Health and Well-Being

Exposure to adequate levels of sunlight is critical for health and well-being, for physiological, psychological, and neurological reasons.  Proximity to windows, outdoor views (ideally some nature), and daylight is paramount.  Buildings should utilize daylight as a primary source of lighting to the greatest extent possible.  75% of an indoor space that is regularly occupied should ideally be within 25 feet of view windows.  At least 55% of regularly occupied spaces should receive 28 footcandles of daylight for at least 50% of the time the space is occupied during the day. However no more than 10% of the space should receive more than 93 footcandles. Ideal lighting involves proper exposure to diffuse daylight as well as careful design of windows to avoid excessive glare and heat gain.  Balancing energy performance, thermal comfort, and access to quality daylight are essential to proper building design.

In addition to facilitating our vision, light influences us in non-visual ways.  We have internal clocks that synchronize physiological functions on roughly a 24-hour cycled call the circadian rhythm.  Light is the most important cue that keeps our internal clocks synchronized.  Light enters our eyes and hits photoreceptors on the retina which are critical to the circadian system, sending information to various parts of the brain to trigger reactions downstream in the body.  They tell the brain what time of day it is based on the light received and this main clock then synchronizes clocks in the peripheral tissues and organs. Multiple physiological processes – including those relating to alertness, digestion, and sleep – are regulated in part by the hormones involved in this cycle.  Light greatly affects the quality of our sleep.  50 to 70 million American adults have a chronic sleep disorder.  Such disorders and sleep deprivation are associated with diabetes, obesity, depression, heart attaches, hypertension, stroke, and other illnesses.

All light, not just sunlight, affects our internal clock.  Since we spend so much time indoors, artificial lighting has a huge impact on our circadian rhythm.  To maintain our internal clock optimally, we need periods of both brightness and darkness at the right times.  However, our need for adequate light levels to perform activities such as reading, eating, and other tasks must be balanced with the right lighting that keeps our internal clock on time.  Being in bright light during the first part of the day, and lower and lower light levels in the latter part of the day is important.  If that is challenging, there are now lighting products on the market that change intensity and color throughout the day to keep our internal clock synchronized.  It is important to control glare while in bright light to avoid eye discomfort, fatigue and visual impairment.  Glare from windows can be controlled with adjustable window coverings, external shading systems, or other strategies.  To prevent glare from artificial lighting, the lighting should be diffused or indirect.  Staying away from artificial blue-ish light that mimics daylight after the sun sets is key. Certain light bulbs, computer screens, phones, and TV screens emit blue-ish light.  

The light level in a space contributes to the perception of spaciousness and overall appeal of a space.  Task lighting is a good way to provide enough light for tasks without over-illuminating an entire space.  Using adjustable task lighting along with indirect or diffuse general lighting is ideal.  There should not be a huge contrast in brightness levels between rooms and corridors or task surfaces and adjacent surfaces, so that eyes don’t get stressed when moving from room to room.  Brightness levels should be distributed fairly evenly across ceilings to avoid dark spots and glare spots.

Light reflecting off glossy surfaces can also cause indirect glare which is uncomfortable for our eyes.  Its important to position computer screens, desks, reading chairs, and dining or activity tables that are near windows or directly under lights to minimize glare. Light color in addition to brightness level is important. Color impacts the appeal of space and can either contribute or detract from our eye comfort.  Poor color quality can make objects difficult to see correctly.  Foods, skin, and plants may appear dull or non-appetizing. 

Since most light within buildings is reflective, the quality of surfaces important.  Surfaces can either absorb light or reflect it.  To increase overall room brightness, utilizing reflective surfaces that are not too glossy and create glare is best. 

Lastly, outdoor space should be provided so that building occupants can soak up some direct sunlight and vitamin D which is crucial for good health.  Ideally, the outdoor space should be in a nice setting that promotes it’s use.

Lighting design is just one of several crucial factors for wellness.  See our other articles on how property and business owners can provide good quality air, water, nutrition, fitness opportunities, comfort, and promote good mental health.

For a low cost, Statement Design can complete a wellness survey of your property and provide a report on recommended alterations, their priority level, and the estimated cost for each item.  We spend 90% of our time indoors, so the spaces we inhabit have an enormous effect on our lives. Together, we can elevate human well-being to the forefront of building practices and reinvent buildings that are not only better for the planet, but for people as well. Contact us at www.statementdesignstudio.com or (805) 530-7067.

How Building Design Can Encourage Physical Fitness

Physical inactivity is the fourth leading risk factor for mortality, causing 6-9% of deaths – three to five million deaths - per year worldwide.  Millions of people fail to achieve the minimum level of activity necessary to help prevent type 2 diabetes, metabolic syndrome, obesity, heart disease, and other chronic illnesses.  All healthy adults should engage in at least 30 minutes of moderate-intensity aerobic activity five days per week, and muscle-strengthening activities at least two days per week to help maintain good health. 

One of the factors known to impact physical activity levels is the built environment.  Neighborhood walkability, access to and use of mass transit, access to activity facilities near homes and workplaces, stair accessibility in buildings, active furnishings, and many other factors affect physical activity levels. 

The integration of visually appealing interior pathways and stairs within buildings can provide a convenient way to incorporate short periods of physical activity.  To encourage the use of stairs and paths, signage, artwork, music, daylighting, and views to the outside should be incorporated.  Stairs should be located within 25 feet of the main entrance and be clearly visible. 

Property owners can provide on-site fitness programs and facilities within buildings. Spaces with more than 10 regular occupants should provide complimentary access to a dedicated exercise space that is at least 200 square feet per occupant, up to a maximum of 4,000 square feet.  This space should include both cardio and muscle-strengthening fitness equipment as well as space for stretching, yoga, or Pilates.  Creating cyclist and pedestrian-friendly environments around the building can incentivize activity.  

Providing benches, chairs and tables, drinking fountains, and water bottle refilling stations along the building’s walking routes will encourage people to walk. Making the property exterior visually appealing with a water fountain, plaza, garden, green space, a trail network, nice landscaping, public art is important.  Mitigating any noise pollution problems is also key. 

Providing bicycle storage and a tire pump on-site will encourage more people to use a bicycle as transportation instead of a car.  Providing separate and secure bicycle storage for at least 5% of regular building occupants, as well as short-term bicycle storage for at least 2.5% of all visitors is a good rule of thumb.  Showers and lockers must also be provided.  One shower with a changing facility for the first 100 regular building occupants plus one additional shower for every 150 regular occupants, and one locker for every 5 regular building occupants is recommended. 

Most of us spend the majority of our time indoors in a seated position.  Prolonged sitting is associated with a number of adverse health conditions including obesity, cancer, back problems, and fatigue just to name a few.  Sitting more than 3 hours per day is associated with a 2-year lower life expectancy.  Regular exercise doesn’t negate the health consequences of long periods of sitting, so it’s important to create opportunities to reduce it.  Standing desks can be provided, and it’s recommended that everyone within a workspace have an opportunity to work at a standing desk at least part of the day.  This can be accomplished with adjustable height desks, standard desks with a desk-top adjustable height stand, or a combination of standard desks and standing desks that people can move to.  Treadmill desks, bicycle desks, and portable desk pedal machines can also be provided. 

Physical inactivity poses one of the biggest modern threats to public health.  It’s estimated to be responsible for 30% of ischemic heart disease, 27% of type 2 diabetes, and 21-25% of breast and colon cancer cases.  It also increases the odds of having a stroke 20-30% and it shaves years off of lives.  Property owners, architects, and interior designers can make a huge impact on the health and fitness of building occupants.

These are all, of course, just a handful of ways architects and interior designers influence the wellbeing of building occupants.   To learn more, please go to www.statementdesignstudio.com.