Lighting’s Impact on Your Nervous System
THE LIGHT AROUND YOU IS A CONSTANT SIGNAL TO YOUR NERVOUS SYSTEM — IS IT CALMING OR ACTIVATING YOU?
Lighting does more than illuminate a space — it speaks directly to your body and brain. Your nervous system responds to light as information: Is it time to focus, time to wind down, time to brace or time to soften?
The right lighting supports Regulation. The wrong lighting keeps your system in subtle states of stress. By choosing light with intention, you shape the rhythm of your day, your energy and your internal sense of safety.
WHY LIGHTING AFFECTS REGULATION
Your eyes aren’t just seeing — they’re signaling. Photoreceptors in the retina connect to the hypothalamus and vagus nerve, informing everything from cortisol production to circadian rhythm.
- In Regulation, lighting supports balance, energy flow and ease
- In Activation, harsh or flickering lights can heighten stress or anxiety
- In Depletion, dim or cold lighting can deepen shutdown
- In Overload, lighting can overwhelm and fragment sensory processing
Whether natural or artificial, your light environment plays a key role in nervous system well-being.
STATE SPECIFIC LIGHTING CUES AND ADJUSTMENTS
In Regulation — Maintain Gentle Contrast and Natural Cycles
- Supportive lighting: Natural daylight, warm-toned overheads, sun exposure early in the day
- Evening shift: Slowly dim lights after sunset to cue melatonin production
- Anchor with: Candles, warm lamps or light through linen curtains
In Activation — Soften and Slow the Visual Field
- Supportive lighting: Amber bulbs, indirect lamp lighting, matte finishes
- What to avoid: Blue light, fluorescent bulbs, glare from screens or mirrors
- Anchor with: Turning off overheads and using a single source of low light
In Depletion — Brighten Gently With Warmth
- Supportive lighting: Layered light sources, golden tones, sunrise lamps
- What to avoid: Cold white lighting or complete darkness during the day
- Anchor with: Soft window light, warm hues and reflective natural surfaces
In Overload — Minimize Visual Stimulation and Harsh Input
- Supportive lighting: Diffused or covered lamps, low lighting in smaller spaces
- What to avoid: Flashing, high-contrast or constantly changing light
- Anchor with: Light-blocking curtains or eye masks when the system feels flooded
LIGHTING AS DAILY REGULATION RITUAL
- Morning: Open blinds before checking your phone
- Midday: Step into direct sunlight, even for 60 seconds
- Evening: Replace phone use with warm lighting and audio support
- Night: Use red-toned bulbs or candlelight to prepare for rest
The more rhythmic your lighting, the more your system learns when to energize and when to settle.
THE LIGHT YOU CHOOSE IS A FORM OF SELF-REGARD
Lighting is often overlooked — but it’s always felt. And small changes can create big shifts in how your system functions.
Your nervous system listens to the light.
Let that light reflect care, not overstimulation.
Where to Start
The statechanged Method Workbook includes environmental regulation tools and lighting-specific design tips for each state — helping you create spaces that restore rather than deplete.
Take the Free Nervous System Assessment Quiz to find your current state and discover how to adjust your surroundings for optimal support.
Our Digital Downloads feature guided tools for transitioning between day and night — using light, sound and somatic cues to support deeper Regulation.