Light is in a good mood


Typically November

Morning thick, ugly gray veil on the way to the office, eight hours working at artificial Funzellicht, and on the way home already dawns. As the blues creeps into the mind. Bright light we need (almost) like the air we breathe. Light directs our organism, determines the rhythm and rhythm of many biochemical processes. Lack of light on the other hand makes - and this is medically proven - tired, listless, depressed, irritable, unfocused and: a craving for chocolate.

The reason for this is in the hypothalamus and is called SCN (Suprachiasmaticus Nucleus). Across the eyes and optic nerves, light-dark information arrives at the SCN as electrical impulses, which in turn cause it to report to other brain structures: release hormones! In the dark, tired-making melatonin is produced, with sufficient light production is stoppedand "good mood hormones" such as serotonin and norepinephrine come to the train. Therefore, the cravings for sweets stirs: Sugar stimulates the serotonin release. Just as well, but in the long term and in quantities healthier, that goes for example with bananas or noodles. round 40 percent of all Central Europeans are seriously suffering from lack of light, around 80 percent feel impaired after all. With every tithing even a "seasonally dependent depression" (SAD) is found, according to studies by the Viennese physician Prof. Siegfried Kasper and the Psychiatric University Clinic Basel.



No reason to see black

Actually we are with an average of 1600 sunny hours really well taken care of, Even the drizzly November is much better than his reputation. After all, the German Weather Service calculated an average of 81 hours of sunshine for Garmisch, 52 for Schleswig-Holstein and 47 for Berlin. Another bright spot: still more important than the pure hours of sunshine is the Intensity of brightness (measured in units of lux) that prevails during the day. And in our latitudes it is seldom lower than 4000 lux even on completely overcast days. Actually sufficient, because: "The vegetative system starts at light intensities of 2500 lux," says Wilfried Köhler from the Department of Psychiatry at the University Hospital Frankfurt. But for the complete hormone transaction in the body we need daily (!) At least two hours of light with 2500 lux or 30 minutes with 10000 lux. And that is incredibly bright. "Wilfried Köhler:" The eye is much more adaptable than our psyche with 500 lux light intensity we already feel very bright. " And that's the average level of lighting in the workplace or at home in the home.



The most obvious recipe

against the seasonal jetlag means: At least one hour a day (best in the morning, then the visual system is particularly sensitive) to go for a walk and blink every now and then in the sky. Those who can not help themselves, worried his dose by daylight or SAD lamps. Best placed next to the computer or sofa, they provide the eyes by the way a daylight-like spectrum. The tabletop units are available with 2500 or 10000 lux, without emitting UV and infrared. Recently, there are also light helmets, which are individually adapted to the head, provide freedom of movement and shine directly into the eyes.

Anyone who has trouble waking up in the morning, let alone getting up, should get one light Alarm set. He is to imitate the rising sun and donated over half an hour brighter and brighter light. who blue-eyed is, has the most of it. People with bright eyes are more receptive to the first morning glow.



The skin also feels the signals

"The latest research results show that the stimulating effect is also triggered by wavelengths of light that our eyes do not perceive," says sleep researcher Prof. Dr. med. Jürgen Zulley from the Psychiatric Clinic of the University of Regensburg. And: "Light is absorbed directly through the skin." The strengthening effect on our immune system The photobiologist, hormone researcher and professor of chemistry, Joan E. Roberts of Fordham University in New York has now demonstrated. The researchers already have a first tip: whoever wants to make the best possible use of sparse light donations, takes St. John's Wort (900 mg daily). The side effect of the mood brightener, which is problematic in the summer, becomes an advantage in winter: St. John's wort makes the skin more sensitive to light.

light Tips

  • Daylight lamps from 2500 to 10,000 lux, e.g. Light showers by Davita, from about 330 Euro, Daylight Power by Dr. med. Kern GmbH, from about 320 euros
  • Light Visor Light Helmet (also with 5000 lux), from about 350 euros in medical or medical supply or in pharmacies
  • Bright Light Energy from Philips, from about 200 euros
  • light Alarm Davita, per idea, from about 140 euros

Recommended reading

"Our Inner Clock" by Jürgen Zulley and Barbara Knab, Herder-Verlag, about 9.90 euros

How Colors Affect Your Mood (June 2020).



Basel, light, mood, wellness, fitness, good mood, autumn, november, darkness, gray