Light exposure behaviors predict mood, memory and sleep quality

This study examined how light exposure behaviors influence mood, memory, sleep quality, and circadian rhythm in 301 adults. Spending more time outdoors and using tunable lights in the morning improved mood and sleep quality, while late-night mobile phone use delayed sleep schedules and worsened memory, concentration, and perceived sleep quality. Limited use of blue light filters indoors during the day also impacted circadian rhythms negatively. These findings underscore the importance of managing light exposure patterns to optimize cognitive and emotional health.

Spend more time outdoors during the day to boost mood and promote better sleep. Reduce mobile phone use and exposure to bright, blue-enriched light within an hour before bedtime. Consider using tunable or dawn-simulating lights in the morning to improve circadian alignment. These strategies align with the study's findings, though individual differences in light sensitivity may affect outcomes.