How Lighting Affects Your Mood, Energy, and Sleep

“Because good lighting isn’t just about visibility — it’s about how your home makes you feel.”

Lighting has a bigger impact on how we feel than most people realise. It shapes our mood, influences our energy, and even affects how well we sleep. Yet, in so many homes, lighting tends to be an afterthought — something practical rather than emotional or atmospheric.

But when you start thinking about lighting as a feeling rather than just a fixture, that’s when your home starts to come alive.

In this post, we’ll explore how lighting affects mood and sleep, how to select the right tones for different times of day, and how to layer lighting effectively in every room for balance, comfort, and well-being.

The Connection Between Light, Mood, and Well-being

We are deeply connected to light — it’s part of our natural rhythm as humans. Our bodies respond to the light around us through something called the circadian rhythm, which is our internal 24-hour clock.

When we’re exposed to bright, natural light during the day, our brains release serotonin — the “happy hormone” — which helps us feel alert, focused, and upbeat. As evening approaches and the light dims, our bodies produce melatonin, the hormone that signals it’s time to rest.

When lighting in our homes doesn’t align with this natural rhythm — for instance, harsh ceiling lights at night or dim rooms during the day — our internal balance gets disrupted. This can affect mood, energy levels, and even sleep quality.

Creating lighting that flows with your natural rhythm is one of the easiest ways to improve your wellbeing at home.

How Lighting Affects Your Mood: Warm vs Cool Lighting 

Lighting colour temperature is one of those subtle details that completely transform a space.

• Cool white light (4000–5000K) mimics daylight — crisp, energising, and perfect for focus.

• Warm light (2700–3000K) has a soft golden glow, creating a calming, intimate atmosphere.

During the day, cooler tones help keep us alert and productive — great for offices, kitchens, or anywhere you need to focus.
In the evening, warmer lighting helps your body wind down naturally and prepares you for rest.

This is why I never recommend bright white ceiling pendants in living rooms or bedrooms — they can feel harsh, make you feel “off,” and disrupt your evening calm.

For me, lamps are everything. Layered lighting — a mix of table lamps, floor lamps, wall lights, and candles — allows you to adjust the atmosphere throughout the day. In the evening, I switch off overheads completely and create a soft, golden glow that instantly makes the whole house feel cozy and grounded.

Layered Lighting: My Golden Rule for Every Room

Lighting isn’t just about one light source — it’s about creating layers. Think of it like music: you wouldn’t listen to a song with only one instrument. You need rhythm, depth, and tone.

There are three main types of lighting to consider:

1. Ambient Lighting — your general light source (like ceiling lights or recessed lights).

2. Task Lighting — focused light for specific activities (reading lamps, under-cabinet kitchen lighting).

3. Accent Lighting — decorative or mood-setting lights (picture lights, wall sconces, candles).

When you blend these three layers together, your home gains warmth, balance, and depth — and you can easily shift the mood depending on the time of day or what you’re doing.

Why I Avoid Ceiling Pendants (and Love Lamps Instead)

Now, I know pendant lights are popular, but I’ll be honest — I would never rely on them as my main source of light. Ceiling pendants often cast harsh shadows, flatten textures, and create a clinical feeling that can throw off the entire mood of a room.

Instead, I’m a lamps, lamps, lamps kind of person!
There’s something so comforting about switching on a small table lamp in the evening — that soft, gentle light wraps the room in calm. It changes how you feel instantly.

In my own home, I prefer to have multiple lamps dotted around the space — one on a console table, one on a sideboard, a floor lamp beside the sofa — so I can build up layers of light without ever needing to turn on the ceiling fixture.

If you do love pendants, keep them dimmable and pair them with softer, indirect lighting to balance the look.

image designed by okos koti

Room-by-Room Lighting Tips

Every room has a different energy, and your lighting should support that. Here’s how to get it right:

Living Room

The living room is where you want to relax, unwind, and spend time with others — so go for warm, layered lighting.

• Combine floor lamps, table lamps, and wall lights to create soft pools of light.

• Avoid harsh overhead lights.

• Add dimmers if you can — they make a huge difference for mood and ambience.

• Use candles or LED candles for extra warmth.

If you have a fireplace, let that be your natural focal glow — it’s the heart of the room.

Kitchen

In the kitchen, functionality and clarity are key, but it doesn’t have to feel stark.

• Use bright task lighting over your worktops and cooking areas.

• If you have a dining nook, choose warmer pendant lighting or a statement lamp above the table to create a more intimate, cosy dining experience.

• Under-cabinet lights are fantastic for balance — they provide brightness exactly where you need it without flooding the entire space.

If your kitchen is open-plan, use lighting to define zones: bright for cooking, softer for dining and relaxing.

Bedroom

Bedrooms are sacred spaces — a place to rest, restore, and reconnect. Lighting here should feel gentle, calming, and layered.

• Skip the bright ceiling light, or at least keep it on a dimmer.

• Have two bedside lamps with warm light bulbs for a soothing bedtime glow.

• Add a floor lamp or wall sconce for soft background light if you read or meditate.

• Try to keep your lighting low in the evenings to encourage your circadian rhythm to do its job — dim lights signal to your body that it’s time to wind down.

If you struggle with sleep, switch to warmer-toned bulbs (2700K or lower) and avoid cool white or blue light at night.

Hallway

Your hallway lighting sets the tone as soon as you step inside. It’s the bridge between the outside world and your sanctuary.

Personally, I prefer my hallway lighting to be low and cosy, using wall lights or console lamps for a welcoming glow.
But lighting is deeply personal — some people prefer a bright, airy hallway to create a sense of openness and space.

The key is to choose lighting that reflects the vibe you want to feel when you walk through the door.

Bathroom

Bathrooms benefit from balanced, flattering lighting — ideally, around the mirror rather than just above it.
Avoid cool white light unless you’re going for a very crisp, modern feel. Soft, warm LED lighting helps you start the morning gently and end the day peacefully.

If you love baths, add candles or waterproof LED lights around the tub — that ambient glow can completely change your relaxation ritual.

Home Office

Lighting in your workspace has a direct impact on productivity and focus.

• Go for natural daylight bulbs or position your desk near a window.

• Add a desk lamp with adjustable brightness to reduce eye strain.

• Keep overall light levels even — you want brightness for clarity, but not glare.

You could even use warmer accent lighting later in the day to help transition out of “work mode.”

image designed by okos koti

Lighting and the Circadian Rhythm: Designing for Better Sleep

One of the simplest ways to support your wellbeing at home is by syncing your lighting with your body’s natural rhythm.

Our circadian rhythm is essentially our internal clock that tells us when to be alert and when to rest. It’s guided by light exposure — bright light in the morning tells your brain to wake up, and dim light in the evening signals bedtime.

Here’s how to design lighting that supports it:

• Morning: Maximise natural light — open curtains, let sunlight in, or use bright, cool-toned bulbs in your kitchen or bathroom.

• Afternoon: Keep light bright but balanced.

• Evening: Dim lights gradually. Switch to lamps, warm bulbs, or candles. Avoid harsh overhead lighting.

• Night: Keep lights low and soft. If you get up at night, use a dim motion light instead of turning on a bright one.

This gentle rhythm helps your body produce melatonin naturally and improves both sleep quality and mood.

Lighting, Mental Health, and Seasonal Energy

Light affects not just our sleep but also our mental health. A lack of natural light can lead to low mood, sluggishness, and even Seasonal Affective Disorder (SAD) in the darker months.

Simple steps can help:

• Let in as much natural light as possible during the day.

• Use mirrors to reflect light around the room.

• Try a SAD lamp in winter to simulate morning sunlight.

• Use warm lighting in the evenings to prevent overstimulation.

Even subtle changes — like swapping harsh bulbs for softer tones — can shift how a room feels emotionally.

Creating Evening Rituals with Light

Lighting isn’t just functional; it can be deeply ritualistic.
I always think of the moment you switch on a lamp in the evening as a signal — it’s time to slow down, breathe, and reconnect.

Create your own evening lighting ritual:

• Turn off overhead lights after dinner.

• Switch on lamps or candles around your space.

• Diffuse essential oils or burn incense.

• Let the light gradually soften as bedtime approaches.

This intentional slowing down prepares your body and mind for rest — it’s a form of home therapy in itself.

Holistic Takeaway: Light as Energy

In holistic design, lighting is a form of energy. It influences how you feel, how you think, and how you connect with your space.
The right lighting can lift your spirits, help you feel grounded, and transform even the simplest room into a sanctuary.

So next time you’re designing or updating a space, don’t start with colour or furniture — start with light.
Ask yourself:

• How do I want this room to feel?

• What kind of energy do I want to invite in?

• How can the lighting support my wellbeing here?

Because when you get the lighting right, everything else naturally falls into place.

How Lighting Affects your Mood: Final Thoughts

Lighting truly shapes the soul of your home. It’s not just about visibility — it’s about emotion, rhythm, and connection. When you design with awareness of how lighting affects mood and sleep, you create more than a beautiful home — you create harmony between your body, mind, and space.

So embrace layered lighting, say no to harsh ceiling pendants, and let your lamps do the talking. Because a cosy, warm glow at the end of the day isn’t just beautiful — it’s healing.