How to Use Full Spectrum Bulbs at Night

Full-spectrum bulbs emit light similar to that of the sun.

Full-spectrum bulbs--either incandescent or fluorescent-- emit a light spectrum close to that of natural sunlight. The term "full spectrum" is somewhat fuzzy, as different bulbs that use the label may emit different light spectra. There are many claims of therapeutic benefits from full-spectrum lighting; while some are still debated, it has been established that they are an effective treatment for seasonal affective disorder. They are especially useful for people who remain awake at night and thus don't receive much natural sunlight.

Things You'll Need

• Full spectrum bulbs
• Lamps

Instructions

1. Purchase full-spectrum bulbs that fit into the light fixture nearest to where you spend your time at night. They are available in both fluorescent and incandescent varieties.

2. Screw the bulb into the fixture. If you have only one light fixture in the room, bring in extra lamps to bring up the light level closer to that found in a natural sunlit space.

3. Turn the lights on and stay in the room with them as much as possible.

4. Monitor your level of exposure. Because they emit UV radiation, it may be harmful to your health to expose yourself to too much full-spectrum light. If you work the night shift and get all of your light from full-spectrum bulbs, it may be wise to put on some sunscreen to protect your skin. As long as you only put the bulb to compensate for hours of sunlight you are missing due to your work schedule or seasonal darkness, you won't be greatly affecting your total UV exposure.

5. Dim or turn off the full-spectrum lights toward the end of the night. If you work the night shift, this will mimic the natural dimming of the sun at the end of the day and help your body's circadian rhythms adjust to your schedule.

References

• Canada National Research Council: Internal Reports - Is Full-Spectrum Lighting Special?
• Vitality Magazine: Compact Fluorescents Vs. Full Spectrum Bulbs
• Science Daily: Science News Share Blog Cite Print Bookmark Email How Shift Workers Can Improve Job Performance And Implement Realistic Sleep Schedule