What is Hygge
The Scandinavian/Danish term hygge (pronounced hoo-gah) means a sense of coziness or contentment with the present moment. Hygge can mean different things to different people, like enjoying a warm cup of tea with a loved one or reading a book while sitting alone by a fire. Most importantly, Hygge is a way of intentionally arranging yourself and your surroundings to bring greater joy, pleasure, and relaxation. While there are many ways to incorporate Hygge into your day, there's one that may be extra beneficial to your health - lighting.
Types of Light
The spectrum of light visible to the human eye ranges from red to blue, just like the colors of the rainbow. The photoreceptors within our eyes receive visual input from the sun and synthetic light sources, like light bulbs and electronic devices. Phone, computer, and television screens tend to emulate a lot of blue light, which has a high frequency and short wavelength, causing accelerated photochemical reactions within the eye. This is thought to contribute to eye strain, which many individuals with computer jobs experience.
In contrast, red light, which is found in warmer lighting from things like incandescent bulbs, candles, and fires, has a lower frequency and longer wavelength, which is thought to cause a slower photochemical reaction within the eye, leading to less eye strain.
Effects of Lighting on Mood & Health
Blue light is known to promote feelings of awakeness and alertness, which is why bright fluorescent lighting is often found in stores and office spaces. Blue light has also been shown to suppress melatonin, the hormone responsible for promoting and regulating our sleep cycle, which can negatively impact our sleep if we're checking our phone screens or watching television before bed. Blue light has also been linked to heightened anxiety and aggression in animal studies (Zhenlong Li, et al).
Red light, which gives off a softer, warmer color, has been shown to trigger the release of endorphins, which can help boost our mood and reduce feelings of stress. Exposure to red light closely mimics the sun & might explain why we feel happier after spending a day outdoors. Red light therapy is becoming a popular treatment for mood disorders, such as depression and seasonal affective disorder (Reeves, et all).
Incorporating ambient lighting into your evening can not only add a sense of warmth and coziness to your life during the changing seasons, but it might also come with a mood-boosting benefit! Here are some hygge concepts of lighting that encourage us to arrange our environment in a way that reflects the natural rhythms of the day.
Concepts of Hygge Lighting to Incorporate Into Your Home
Maximize natural light
Exposure to natural light comes with many benefits to our mental and physical health, including reducing the risk of depression, improving our circadian rhythms, and supporting Vitamin D production. Depending on your home space, you may have a lot of or very little natural light. In order to optimize it, regularly clean your windows and avoid blocking them with furniture or clutter. Keep your window shades open during the day to get the most exposure to natural light. Utilize mirrors and reflective surfaces to help reflect light and better illuminate your room.
Timing of lighting
In a study that followed a group of elderly adults, exposure to indoor lighting schemes that mimicked natural light/dark cycles of the day by utilizing brighter lighting in the morning, followed by dimmer, warmer lighting later in the evening, was shown to improve mood and cognitive function (Royer M, Ballentine NH, Eslinger PJ, et al). To better reflect nature, opt for brighter lights in the morning and throughout the day. Then, transition to softer, dimmer lighting in the evening. Do your best to avoid phone screens and bright lights before bed to help prevent melatonin suppression and support a healthy sleep cycle.
Select the correct type of light for the room.
Kitchens and bathrooms typically need brighter lighting, while living rooms and bedrooms are better suited for dim lights because they are areas meant for relaxing and winding down. Pay attention to the types of light bulbs you purchase to ensure you have the proper lighting for your room.
Light bulbs are rated to define strength and color temperature. Color temperature is rated in Kelvin, with a lower Kelvin rating indicating a warmer colored light. The strength of lighting is measured in watts for incandescent bulbs or lumens for LED bulbs, with higher numbers indicating stronger, brighter bulbs.
As a general rule of thumb, look for light bulbs in the 2000-3500K range when aiming to have relaxing or warmer color temperatures, such as lights for bedrooms and accent lights. For areas where the focus is on productivity, such as offices or overhead lights, look for light bulbs in the 3000K-5000K range.
Light placement
Overhead lighting can often create a spotlight effect, which can be helpful while preparing a meal in a kitchen or tweezing your eyebrows in the bathroom, but when trying to relax, it can make the room's ambiance feel a bit harsh. The use of accent lights can help create a softer, more subtle glow.
Consider placing a few lamps or pendant lights throughout the corners of a room. Dimmer light sources, such as candles, can also add a nice glow when placed centrally, such as on dining or coffee tables.
If you gather in the kitchen even after cooking, the placement of twinkle lights around the corners of the room or recessed lighting above or below cabinets can allow for softer ambient lighting when bright overhead lights are no longer needed.
Selecting materials to feel grounded
Hygge encourages us to feel connected to our surroundings, and even when we might not be able to be outdoors, it can help bring the elements of nature to us. Choosing lamps, pendant lights, and other home decor made from natural and organic materials can bring the feeling of nature into our homes. Look for decor incorporating wood, neutral colors, and organic textures, such as handwoven fabrics or brushed cotton, into its design to fill your space with calming, grounding energy.
Make your space your own
The primary focus of Hygge is to bring you a greater sense of joy. Take some time to reflect on what you love or enjoy about a space and figure out why. If unsure, consider a friend's or relative's home you feel cozy in. It could also be your favorite coffee shop or restaurant. Envision the lighting schemes and design elements that make you feel more relaxed and comfortable. Find subtle and easy ways to introduce these concepts into your home by investing in new or thrifted lamps, light fixtures (i.e. wall scones), or even a few candles spread throughout a room. By intentionally decorating your space, you will likely find that being at home brings you more joy and fulfillment.
The takeaway
Hygge encourages us to build connections with our surroundings to cultivate a greater sense of joy and pleasure. By applying hygge lighting concepts to our home and evening routine, we can get the health benefits that come from red light exposure, such as reduced stress and more restful sleep, while subtly aligning ourselves to nature's natural rhythms.

Sources Cited (AMA Format)
Li Z, Lee CS, Chen S, et al. Blue light at night produces stress-evoked heightened aggression by enhancing brain-derived neurotrophic factor in the basolateral amygdala. Neurobiol Stress. 2023;28:100600. Published 2023 Dec 15. doi:10.1016/j.ynstr.2023.100600
Reeves GM, Nijjar GV, Langenberg P, et al. Improvement in depression scores after 1 hour of light therapy treatment in patients with seasonal affective disorder. J Nerv Ment Dis. 2012;200(1):51-55. doi:10.1097/NMD.0b013e31823e56ca
Royer M, Ballentine NH, Eslinger PJ, et al. Light therapy for seniors in long term care. J Am Med Dir Assoc. 2012;13(2):100-102. doi:10.1016/j.jamda.2011.05.006
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