By Maria Deschamps
All photography courtesy of Illuminated Lighting Design
Over the past year, I’ve had the pleasure of speaking with lighting expert Lynne Stambouly in a four-part series exploring the evolving relationship between light, technology and design. We began with the evolution of lighting itself and how the shift to LED fundamentally changed the way we think about light in our spaces. We then delved into the power of lighting control systems and third-party integrations, followed by a closer look at how lighting influences mood, productivity and overall well-being.
In this final installment, we turn our attention to circadian lighting; what it promises, where the science stands, and how it fits into a broader conversation about tunable white technology, AI integration and healthier environments.
As always, Lynne offers grounded, forward-thinking insights for both designers and homeowners navigating this rapidly changing field. Her perspective reminds us that the future of lighting isn’t just about what we see – but how it makes us feel.
“I think there’s a lot of exciting potential ahead. More research is emerging on the relationship between light and health and tunable white lighting – from warm to cool and back again, this is just the beginning.”
Maria: Let’s start simple. Explain what circadian lighting is and why it matters? What’s the big hype all about?
Lynne: Sure. Think back to caveman time when people naturally woke up with the sunrise and wound down at sunset. Our bodies are wired to respond to light this way, triggering the release of hormones like serotonin during the day and melatonin at night. Even people who are blind still have circadian rhythms because certain wavelengths still reach the brain.
Our ancestors didn’t have artificial light; they relied on firelight at night, which was warm and soft, similar to what we now try to replicate with tunable lighting. Today’s technology lets us mimic the natural cycle: sunrise, midday and sunset by adjusting light intensity and color. Some systems even sync to your geographic location to mirror outdoor light.
But does indoor lighting give you the same benefits as natural sunlight? Not exactly. Sunlight affects us not just through color temperature but through direction. The sunlight needs to hit your eyes at a certain angle for a certain amount of time in order to truly influence your circadian system. Overhead lighting alone won’t cut it.
There’s also some skepticism around circadian lighting. Sometimes it feels like a wellness buzzword, or I call it “snake oil”. But if used correctly, and as part of a broader healthy lifestyle, including good sleep, nutrition, exercise and less screen time before bed it can help set the right mood and support your body’s natural rhythm. It’s not magic, but it’s a valuable tool when combined with other healthy habits.
Also, some of the newer tunable white LED products offer beautiful color rendering, especially in the red spectrum, which enhances comfort and ambiance in a space.
Maria: We’ve talked a lot about tunable white lighting; tell us how it compares to circadian lighting, and is one more useful than the other?
Lynne: Great question. Honestly, tunable white lighting is probably more valuable at this stage than “circadian lighting,” which still has a lot of unproven claims around it. Tunable white is something we can control effectively. It lets us shift the color temperature of light throughout the day in a way that’s visually and emotionally supportive.
It’s not just about mimicking sunrise and sunset. It’s about giving people the ability to adjust their environments to how they feel or what they’re doing … cooler whites for energy and focus, warmer tones for relaxation. That alone can dramatically improve someone’s comfort and mood indoors, especially in homes or workspaces with little natural light.
The science behind full circadian lighting and hitting the right spectrum, intensity, duration and angle is still being studied, and a lot of it can’t be fully replicated indoors yet. But tunable white lighting? That’s something we do know works. It gives designers and end-users real, tangible control over atmosphere and well-being, without the overpromises.
So, while the wellness conversation often leads with circadian lighting, I’d argue tunable white is the more accessible and proven piece of the puzzle right now. That’s where tunable white lighting really shines, not just for wellness, but for how it elevates the look and feel of an interior space.
Before we had the ability to change our lighting color, lighting was static, except to dim slightly. Now, we can adjust both intensity and color temperature. Whether synced with daylight or tailored to personal preference, tunable white lighting transforms a space. It enriches wood tones, enhances artwork, flatters skin tones, brings fabrics to life and reveals true paint colors.
With one light source ranging from 1800 to 4000 Kelvin, we can create warm or cool environments as needed. This flexibility gives both designers and homeowners the power to fine-tune a space’s mood and aesthetic. The improved LED chip technology behind this also delivers superior color rendering, making interiors feel more vibrant and deliberate.
Interior designers see tunable white as a powerful design tool and clients often love the result. Designers love it because it allows them to control how materials, finishes and colors are perceived throughout the day. The lighting enhances every detail of the space with precision and intent.
Maria: How does lighting design impact our well-being, especially how we experience it in our homes?
Lynne: Lighting absolutely affects how we feel. If I walked into my home at night and was hit with harsh, 5000K blue-white light, I’d feel agitated and uncomfortable and not relaxing. But when I dim the lights and turn on a warm-toned lamp, my whole body relaxes.
Good lighting design also enhances depth perception. By layering light like under-cabinet, over-cabinet, table lamps, and tune them to be all at the same color temperature we create visual balance. It helps the eye understand space and makes a home feel more expansive, less isolating.
Take a hallway, for example: add an art light at the far end, and suddenly, the space feels connected, inviting! Homey and comfortable. You know what’s ahead. Without that, we’re just stumbling through dim spaces.
Growing up, I remember our house had a single pull-down pendant light over the table, maybe one lamp by the TV, and the rest of the house felt dark. There were no step lights, no recessed cans. Today, we’re so lucky to have the tools to create warm, layered environments that feel good to be in. And that, to me, is healthy lighting.
Maria: Beyond layering interior lights, there’s growing interest in how daylight – or the simulation of it – can impact our well-being, especially through innovations like circadian skylights. Let’s talk about these skylights. I find natural skylights make a room feel warmer and more alive, they open a space. What’s your take on these newer systems that mimic daylight?
Lynne: It really depends on where you live. In places like Northern Canada, Alaska or the Pacific Northwest, where Winters are long and dark, these skylights can be incredibly valuable; especially for people affected by seasonal affective disorder. But it’s also about how and where they’re installed. Will you be living or working directly under them? Are they placed to deliver light effectively to the eye? And do they reflect light properly into the space? That said, I’d still like to see more research proving their true impact on circadian rhythms. There’s promise; but it’s important not to oversell it.
Maria: What about environments with no natural light at all, like prisons or basements?
Lynne: Absolutely, 100 percent! They can make a huge difference. Any space where people spend long hours without windows: like offices, hospitals or care facilities can benefit from lighting that shifts throughout the day. These systems follow a natural cycle: brighter and cooler in the morning, softer and warmer in the evening. That rhythm can have a real psychological effect.
We’re already seeing this in healthcare settings, not just for patients, but for the staff as well. Especially in memory care and Alzheimer’s clinics, dynamic lighting can create a more humane and calming environment. The patients are showing fewer signs of sundowner syndrome, which causes agitation and confusion in Alzheimer’s and dementia patients around sunset.
I think there’s a lot of exciting potential ahead. More research is emerging on the relationship between light and health and tunable white lighting – from warm to cool and back again, this is just the beginning. As the technology evolves, we’ll need to address other factors too, like flicker from LED drivers. We may not see it, but our bodies respond to it. Understanding those effects and adapting to those issues is part of the next frontier for healthy lighting.
Maria: We’ve touched on automation and color tuning: how do you see those technologies evolving, and what should designers keep in mind when integrating them?
Lynne: LED development was originally focused on output: more lumens, less energy. But no one stopped to fully consider how the electronics and drivers impact our biology. That’s starting to change.
Today, we can automate color tuning and sync interior lighting to natural daylight using timed programs. It’s here, it’s accessible, and I’m fully embracing it for my clients. I prefer calling it “color tunable lighting,” not circadian. It’s far more practical and impactful. Designers and architects should be integrating it into every project. It gives clients complete control over their environment, meaning warm when they want cozy, cool when they need focus. However, it must be done right. You need someone on your team; whether a lighting specialist or a skilled integrator; someone who understands how to make the technology work seamlessly.
If I had to choose one area of the home for tunable lighting, I’d prioritize living spaces, bedroom and master baths. That’s where it has the greatest emotional and visual impact. Looking ahead, AI will take this even further. It’s already starting to anticipate how we live, learning our habits and adapting lighting accordingly. I jokingly call it Skynet – like in the Terminator movie – because that’s where we’re headed: systems that think for us. Hopefully in a good way.
Maria: Lynne, thank you for sharing your time and insight over this past year. I’ve learned so much through our conversations, and I know our readers have, too. As we stand on the edge of rapidly evolving technology (especially with AI) it’s both exciting and a bit uncertain. In these final thoughts, what advice would you give to designers and homeowners navigating the next wave of lighting innovation?
Lynne: It’s amazing how much has changed just in the past year since we started talking. AI, automation, tunable lighting is all accelerating faster than I ever imagined. I honestly didn’t think I’d see this level of advancement in my lifetime, and yet, here we are.
My biggest piece of advice is: don’t be afraid to step outside your comfort zone. Partner with professionals who understand the technology and can guide you. Some innovations don’t have a long track record yet, but others, like tunable white, are ready to be embraced now. The ability to adjust color temperature in your home, mimicking the warmth of incandescent light with improved spectrum and efficiency, is a game-changer!
If a full renovation isn’t in the cards, start small. Try portable tunable white bulbs in table or floor lamps. Look for “A lamps for circadian rhythm” or “tunable white A lamps” you’ll find several great, app-controlled options. It’s an easy entry point, and once you experience the difference, you’ll likely want it in more areas of your home.
Yes, there’s a cost, but prices are dropping. By this time next year, we’ll likely be having a different conversation again. Technology is moving that fast. The value of being able to adjust your environment, to create a space that supports your mood and well-being, is truly priceless. That’s a perfect place to start.
Maria Deschamps is an innovative interior designer, naturally bridging the gap between technology and aesthetics, redefining spaces with a global touch. Splitting her time between the vibrant design scenes in L.A. and Montreal, she draws inspiration from diverse cultural influences to create immersive and exclusive environments.
