Office Lighting Tips for Energy Boosts

Want to feel more energized and productive at work? Start with your office lighting. Poor lighting can drain your energy, cause headaches, and hurt focus. On the flip side, good lighting improves mood, reduces drowsiness, and boosts productivity by up to 12%. Here’s how you can upgrade your workspace lighting:

• Maximize natural light: Place your desk near windows at a 90° angle to reduce glare and improve alertness. Use blinds or shades to diffuse sunlight when needed.
• Use layered lighting: Combine ambient (overhead), task (desk lamps), and accent lighting for a balanced workspace.
• Switch to LED bulbs: They last longer, save energy, and reduce eye strain compared to traditional lighting.
• Sync lighting with your circadian rhythm: Adjust brightness and color temperature throughout the day to stay focused and relaxed.
• Add movement breaks: Pair good lighting with short activity breaks to combat fatigue and improve focus.

Simple changes like these can make a big difference in how you feel and work every day.

Working From Home - Lighting for Better Productivity & Health

Getting More Natural Light in Your Workspace

Natural light isn’t just about brightening up your space - it plays a crucial role in boosting energy and keeping your circadian rhythm in check. By arranging your workspace to maximize daylight exposure, you can create an environment that feels more vibrant and supports your well-being. Unlike artificial lighting, natural light helps regulate your body’s internal clock, making it an essential part of a productive workspace.

“Natural light is the best light, and working without it is not good for the body, mind, or soul.” - Light Can Help You

Here’s how you can adjust your workspace to let in more daylight while keeping glare at bay.

Place Your Desk Near Windows for Better Daylight

Positioning your desk near a window is one of the easiest ways to bring more natural light into your workspace. Ideally, set it at a 90-degree angle to the window. This allows you to enjoy the benefits of daylight without dealing with distracting screen glare. If possible, align your desk to catch the morning light, which can help you stay alert and energized throughout the day.

For those who struggle with persistent glare, an anti-glare screen protector can be a game-changer. It minimizes reflections while still letting natural light shine through.

Control Glare with Blinds or Shades

While natural light is fantastic, too much direct sunlight can lead to eye strain and make it harder to focus. To manage this, consider using blinds or shades that diffuse light without blocking it entirely. Options like roller shades, cellular shades, or sheer shades allow you to adjust the level of light entering your space throughout the day.

For a more permanent solution, window films are a smart choice. For instance, 3M Window Films not only reduce glare but also filter up to 99% of harmful UV rays, making your workspace safer and more comfortable.

“When you invest in effective glare-reduction window treatments, you minimize the negative effects of glare and create a much happier workspace. Not only will they improve your mood while working, but they will also improve the overall aesthetics of your home office.” - advancedwindowcoverings.net

Keep Windows Clear of Obstructions

To maximize the amount of daylight that enters your space, keep windows free of obstructions. Heavy curtains, large pieces of furniture, or opaque partitions can block valuable light. Even small adjustments, like moving a filing cabinet or switching to lighter window treatments, can make a noticeable difference. A clutter-free window area can instantly brighten your workspace, making it feel more open and inviting.

Setting Up Layered Lighting

Layered lighting combines ambient, task, and accent lights to create a workspace that’s both flexible and efficient.

The beauty of this approach lies in how these three types of lighting work together. Each serves a distinct purpose, and when used strategically, they bring depth and adaptability to your space - something a single light source just can’t achieve.

Below, we’ll dive into how to set up each layer effectively.

Mix Overhead, Task, and Ambient Lighting

Start with ambient lighting, like ceiling fixtures or recessed lights, to provide general illumination. Then, layer in task lighting, such as a desk lamp, to create focused light for work. Finally, include accent lighting - like wall sconces or LED strips - to eliminate shadows and bring visual balance.

For accent lighting to stand out, it should be about three times brighter than the surrounding ambient light.

Use warm light (2700K–3000K) in areas meant for relaxation to create a cozy vibe, and opt for cooler light (3500K–4100K) in work zones to boost concentration and productivity. Adding dimmers gives you the flexibility to adjust lighting levels based on the time of day and your specific tasks.

To refine your setup even further, focus on optimizing task lighting with adjustable desk lamps.

Pick Desk Lamps with Adjustable Brightness

A good desk lamp can make all the difference in your task lighting. Look for LED models with adjustable brightness and color temperature settings so you can customize the light to your activity and the time of day.

Take the BenQ e-Reading LED Swing Arm Desk Lamp, for example. It delivers up to 1,800 lux of flicker-free light at its brightest setting, while also offering adjustable brightness and color temperature. Its wide coverage and flexible design make it suitable for various tasks.

“Having the appropriate color spectrum has been shown to benefit our sleep/wake cycle, contributing to fatigue and eye strain.” - Benjamin Bert, MD, Ophthalmologist at MemorialCare Orange Coast Medical Center

When shopping for a desk lamp, prioritize features like a flexible arm and movable head for precise positioning, LED bulbs that minimize blue light exposure, and auto-dimming capabilities that adjust to ambient light levels. The lamp should also allow for easy adjustments to reduce glare on your work surface, keyboard, and screen.

“The ability to be positioned to exclude glare on the work surface, keyboard, input display, computer display, or other equipment” is a key feature to look for in a desk lamp. - Blake McGowan, Director of Ergonomics Research at VelocityEHS

Keep in mind the overall brightness of your workspace when choosing a lamp. A darker room may require a lamp with higher lumens to provide adequate task lighting.

Add Light to Dark Areas

Poorly lit corners force your eyes to constantly adjust, leading to strain and reduced productivity. In fact, one study found that workers in well-lit environments experienced an 84% drop in eyestrain and headaches compared to those in dimly lit spaces.

To combat this, use diffusers - like frosted covers or lamp shades - to evenly distribute light and soften harsh contrasts. This creates a more comfortable atmosphere for extended periods of work.

Fill in dim spots with additional ambient lighting. Options like wall sconces, corner floor lamps, or small LED strips can brighten areas behind your monitor, in corners, or under shelves where shadows often form. Indirect lighting, which reflects light off walls or ceilings, can also create a gentle, balanced glow without harsh beams.

Finally, position overhead fixtures to avoid glare on screens. Combine these with task and accent lighting to eliminate dark spots and achieve a well-lit, balanced workspace.

Switch to LED and Energy-Efficient Lighting

Building on the idea of layered and adjustable lighting, switching to LED systems takes energy efficiency to the next level. LEDs not only cut down on energy consumption but also enhance workplace productivity. Compared to traditional lighting, LEDs deliver better performance with a fraction of the power usage, making them a smart upgrade for modern offices.

Why LEDs Outperform Traditional Bulbs

LEDs are incredibly efficient, using up to 75% less energy and lasting as much as 25 times longer than incandescent bulbs. While an incandescent bulb typically burns out after about 1,000 hours, a high-quality LED can shine for 50,000 to 100,000 hours or more. This longevity and efficiency make LEDs an ideal complement to a layered lighting setup, creating a balanced and cost-effective workspace.

On a larger scale, LED technology could save up to 569 TWh of energy annually by 2035 - equivalent to the output of over 92 1,000 MW power plants. For your office, this could mean cutting lighting energy consumption by up to 75%.

The benefits go beyond just saving money. A study from Cornell University found that LED lighting can boost office productivity by as much as 30%. This is largely due to LEDs providing steady, flicker-free light that reduces eye strain and helps maintain focus throughout the day.

LEDs also address health concerns linked to older lighting systems. For example, unlike fluorescent lights, LEDs don’t contain hazardous materials like mercury.

Install Dimmable Fixtures for Custom Lighting Control

Dimmable LED fixtures allow precise control over brightness, letting you adjust lighting based on natural light levels or personal preferences. Lowering brightness to 50% can cut energy use by half.

When choosing dimmable LEDs, compatibility matters. Make sure to pair them with LED-compatible dimmer switches to avoid flickering and ensure smooth operation. Always look for LEDs specifically labeled as dimmable, and select products from reputable manufacturers. These often come with better dimming performance, longer warranties, and reliable customer support.

LEDs can dim to less than 1% of their full output, compared to older lighting systems that typically dim only to 10%–50%. Proper installation is key, especially since LED systems require specific wiring setups - either “Constant Current” or “Constant Voltage” - for optimal performance.

Opt for LEDs with Adjustable Color Temperature

Adjustable color temperature LEDs go beyond brightness control, allowing you to sync your lighting with natural rhythms and specific tasks. Cool white light (4,000K–6,500K) can improve alertness by up to 15%, while exposure to the right lighting during the day can lead to 6% better sleep at night.

• Cooler light (4,000K–6,500K): Ideal for boosting focus and energy during work hours.
• Warmer light (below 3,000K): Promotes relaxation and better sleep in the evening.

Smart lighting systems can automate these changes throughout the day, transitioning from energizing cool light during work hours to calming warm light in the evening. This “tunable white” LED technology supports your natural energy cycles, helping maintain productivity while promoting overall well-being.

“Proper lighting design has a profound impact on human productivity, unlocking potential and fostering a more engaging work environment”.

Match Lighting to Your Body’s Natural Rhythms

Your circadian rhythm plays a big role in regulating your alertness and sleep cycles throughout the day. This natural process is closely tied to light exposure, making your office lighting an essential factor in maintaining energy and focus during work hours.

Since most work happens indoors, syncing your lighting with your circadian rhythm can make a noticeable difference in productivity. In fact, using circadian lighting has been shown to boost productivity by 12%.

“Given that most of our body systems express circadian rhythms, ensuring proper alignment of our internal circadian clocks, starting with the management of lighting, will have major impacts on human health.” - Dr. Stephen Lockley, Associate Professor of Medicine at Harvard

Circadian lighting systems are designed to mirror natural daylight cycles. By doing so, they support hormone regulation, sleep-wake patterns, and other biological functions that influence energy levels and cognitive performance. These systems work hand in hand with layered lighting strategies, creating a seamless integration for optimal results.

Change Light Colors Throughout the Day

Adjusting the color temperature of your lighting throughout the day can help maintain steady energy levels. Different light colors affect your body in unique ways - cooler tones promote alertness, while warmer tones encourage relaxation.

• Morning: Start with cooler light (4,000K–6,500K) to wake up your body and improve focus. Blue-rich morning light is particularly effective in boosting cognitive performance and mental clarity, making it ideal for tackling demanding tasks.
• Midday: Use bright, intense lighting to mimic natural sunlight, which peaks around 6,500 Kelvin. This helps sustain alertness and productivity during the busiest hours of the day.
• Evening: Transition to warmer tones (below 3,000K) in the late afternoon and evening. Warmer, dimmer light prepares your body for rest and minimizes disruptions to your sleep cycle. Studies even suggest that warmer light can enhance focus, with participants scoring 5% higher on reading comprehension tests under warm white LEDs compared to cool white LEDs.

Light exposure during the evening can be tricky. For example, exposure to bright light within two hours of bedtime can shift your circadian rhythm later by about two hours per day. By switching to warmer tones during this time, you allow your body to wind down naturally.

For a hassle-free solution, consider biodynamic lighting systems that automatically adjust light color and intensity throughout the day.

Consider Biodynamic Lighting Systems

Biodynamic lighting systems take the guesswork out of managing your lighting. These systems automatically adjust the intensity and color temperature to mimic the natural light cycle. From energizing morning light to calming evening tones, they ensure your lighting aligns with your body’s needs.

There are three main ways these systems support your circadian rhythm:

• Intensity tuning: Adjusts brightness while keeping the color temperature constant.
• Color tuning: Changes both brightness and color temperature to replicate natural day-to-night transitions.
• Stimulus tuning: Reduces harmful blue wavelengths in the evening without altering the visible color temperature, helping to minimize disruptions to your sleep cycle.

These smart systems can also integrate with your office setup, allowing you to create customized lighting zones for different areas like workstations, meeting rooms, and break spaces. This zoning feature makes it easy to optimize lighting for specific tasks while maintaining overall circadian support.

The automation aspect is particularly helpful for busy professionals. Instead of manually adjusting your lights throughout the day, these systems handle the transitions for you, ensuring you always have the right lighting at the right time.

When choosing a biodynamic system, look for LED fixtures with tunable white technology. These fixtures can deliver the full range of color temperatures your body needs. Combine this with natural light exposure by placing desks strategically near windows and keeping office layouts open for the best results.

Add Movement Breaks to Your Lighting Plan

Pairing movement breaks with a thoughtfully designed lighting plan can help sustain both energy and focus throughout your day. Physical activity and lighting work hand-in-hand: movement keeps your brain alert by providing physical stimulation, while lighting supports your natural rhythms. Together, they address the mental and physical factors that influence energy levels during extended work sessions.

Your circadian lighting system helps regulate your body’s natural rhythms, but movement breaks offer an added boost by increasing blood flow to the brain, which sharpens focus and enhances cognitive function [63,64]. Research suggests that after 25–30 minutes of intense concentration, mental fatigue starts to set in. This is where movement becomes essential. A quick break doesn’t just rest your eyes from screen glare - it refreshes your mind. A practical strategy is the “20-8-2 rule”: sit for 20 minutes, stand for 8 minutes, and move for at least 2 minutes.

“Never taking a break from very careful thought work actually reduces your ability to be creative… It…exhausts your cognitive capacity and you’re not able to make the creative connections you can if your brain is more rested.”
– Kimberly Elsbach, Management Professor at the University of California, Davis

Movement breaks can sync perfectly with your lighting adjustments. As your lighting transitions from energizing morning tones to focused midday brightness, regular movement keeps your energy steady. These breaks also combat the health risks of prolonged sitting. Studies show that every hour of sitting increases the risk of premature death by 5%. With desk jobs increasing by 83% since the 1950s, the need for regular activity is more important than ever. Lack of movement also has a financial impact, costing $24.7 billion globally in healthcare annually.

Beyond physical health, movement breaks reduce stress and mental fatigue, amplifying the positive effects of lighting on mood and productivity [63,64]. Returning to your workspace after a short break often brings a renewed sense of focus and a fresh perspective on tasks.

How Movement Works with Good Lighting

Movement breaks and optimized lighting complement each other seamlessly. While lighting supports your natural rhythms, movement increases blood flow, sharpening your mental clarity and keeping you alert [63,64]. Since focus tends to wane after 25–30 minutes of intense work, these breaks are essential for recharging your brain.

“Never taking a break from very careful thought work actually reduces your ability to be creative… It…exhausts your cognitive capacity and you’re not able to make the creative connections you can if your brain is more rested.”
– Kimberly Elsbach, Management Professor at the University of California, Davis

The “20-8-2 rule” is an effective guideline: sit for 20 minutes, stand for 8, and move around for 2. This rhythm aligns seamlessly with your lighting system, ensuring your body and mind stay in sync throughout the day. Movement breaks also mitigate the dangers of prolonged sitting, which has been linked to a 5% increase in the risk of premature death for every inactive hour. With desk jobs on the rise and physical inactivity costing billions in healthcare annually, these breaks are more than just a productivity hack - they’re a necessity.

In addition to the physical benefits, movement breaks reduce stress and mental exhaustion, enhancing the effects of good lighting on productivity and mood [63,64]. When you return to your workspace, you’ll often find yourself more focused and ready to tackle challenges.

Use Tools Like My Exercise Snacks

If remembering to take movement breaks feels like a challenge, tools like My Exercise Snacks can help. This Chrome extension provides smart reminders and a library of desk-friendly exercises that fit into your routine without disrupting your workflow. It even uses AI to time reminders so they align with your lighting transitions, whether it’s a quick stretch during the afternoon or a movement break in the evening.

“Sprinkling exercise snacks throughout the day (2x 1-3 mins each) has a big impact on lowering cancer and cardiovascular-related mortality.”
– Dr. Rhonda Patrick, PhD in Biomedical Science

The app also gamifies the experience, allowing you to earn XP, level up your fitness rank, and maintain daily streaks. This makes movement breaks feel rewarding rather than like an interruption. Even brief activity can make a big difference. As Dr. Andrew Huberman from Stanford explains:

“Brief movement breaks throughout the day are crucial for maintaining metabolic health and cognitive function”

Real-life users have seen the benefits. Peter Dove, a programmer, shares:

“Being a programmer, I spend hours in front of my computer. Exercise Snacks has been a game-changer for my productivity. The quick movement breaks clear my head when I’m stuck on a problem, and I return to work with a fresh perspective”

For eye health, you can also try the 20-20-20 rule: every 20 minutes of screen time, look at something 20 feet away for at least 20 seconds. Combined with movement breaks, this helps reduce eye strain and keeps you feeling refreshed.

Simple adjustments - like turning phone calls into walking opportunities or suggesting standing meetings - can further incorporate movement into your day. When paired with a well-planned lighting setup, these strategies create a balanced approach to maintaining energy and focus all day long.

Conclusion: Main Tips for Better Office Lighting

Enhancing office lighting can significantly improve energy levels and productivity. Here are five practical strategies: prioritize natural light, use layered lighting, switch to efficient LED fixtures, synchronize lighting with your circadian rhythm, and incorporate movement breaks.

Start with natural light as your primary source. Position your desk near windows that offer an unobstructed view. Research indicates that a lack of natural light can lead to increased fatigue and lower mood levels. On the other hand, exposure to natural light - and even a pleasant view - can spark creativity and enhance productivity. Next, focus on creating a layered lighting setup.

Layered lighting combines overhead, task, and ambient lighting to suit different activities. This approach not only offers flexibility but has also been linked to a 10-20% boost in productivity. After that, consider upgrading your fixtures.

Energy-efficient LED fixtures are a smart choice. These lights allow for adjustable brightness and color temperature, helping to cut energy costs while also reducing the environmental impact. Remember, lighting typically accounts for about 20% of a commercial building’s energy usage. Beyond the fixtures, think about how lighting aligns with your natural rhythms.

Syncing your lighting with your body’s circadian rhythm can have a profound impact. Morning light exposure, for instance, is known to improve both sleep quality and mood . To maximize these benefits, add movement into your routine.

Taking regular movement breaks complements optimized lighting. Tools like My Exercise Snacks can provide gentle reminders and suggest desk-friendly exercises to keep your energy levels steady throughout the day.

“Circadian rhythms have an important purpose: they prepare your body for expected changes in the environment and, for example, the time for activity, time for sleep, and times to eat.”

FAQs

What’s the best way to use natural light in my workspace without creating screen glare?

To take advantage of natural light while avoiding screen glare, position your desk close to a window but slightly angled so direct sunlight doesn’t hit your screen. Install adjustable blinds or shades to manage brightness and minimize glare during the brightest parts of the day. Opt for light-colored walls or reflective surfaces to spread natural light more evenly throughout the room, ensuring a bright and comfortable work environment.

What are the advantages of using LED lighting in the office instead of traditional light bulbs?

LED lighting brings a host of advantages to office spaces. For starters, it’s incredibly energy-efficient, using 80–90% less energy compared to traditional bulbs. This not only cuts down on electricity bills but also contributes to a greener footprint. Plus, LEDs are built to last - up to 25 times longer - which means fewer replacements and less hassle.

Another perk? LEDs generate much less heat, creating a cooler and more comfortable workspace while also boosting overall energy efficiency. They’re also a safer choice for the environment, as they don’t contain harmful substances like mercury. On top of all that, LEDs deliver consistent, high-quality lighting that can help reduce eye strain and keep you focused throughout the day.

How can aligning office lighting with your natural circadian rhythm improve focus and well-being?

How Office Lighting Impacts Your Circadian Rhythm

The right office lighting can do wonders for your focus, mood, and overall well-being. When lighting mimics natural daylight patterns, it helps regulate your circadian rhythm - the internal clock that manages your sleep-wake cycle. This means you’ll feel more alert and energized during work hours and enjoy better sleep at night.

Good lighting also minimizes eye strain, boosts concentration, and creates a more comfortable workspace. Simple adjustments, like tweaking brightness levels or letting in more natural light, can have a noticeable impact on how you feel and perform throughout the day.