Home Office Lighting Ideas: Expert Tips & Best Practices

Lighting is one of the most essential elements in creating a functional, comfortable, and visually pleasing home office. You need it to be easy on your eyes (not too bright, not too dark), but also balance the ability for your face to be appropriately visible for video calls. 

Having the right lighting setup is often overlooked, but it can can profoundly affect your productivity, mood, and even health. Poor lighting can lead to eye strain, headaches, and fatigue, while proper lighting can enhance focus, reduce stress, and improve the quality of your video calls. Remember, as in an in-person meeting, you only get one chance to make the right first impression!

In this detailed guide, we’ll discuss the main principals of home office lighting ideas. We’ll discuss expert recommendations on wattage, how to improve lighting for video meetings, the impact of lighting on eye fatigue, and ways to optimize the lighting in your workspace. 

The Importance of Lighting in a Home Office

No one seems to talk about this, but studies have shown that inadequate lighting can increased stress, reduce focus, and other health issues. Dr. Joshua Dunaief, a Professor of Ophthalmology at the University of Pennsylvania says “extended exposure to poor lighting can contribute to eye strain, headaches, and in some cases, may accelerate the progression of certain vision problems”. That should concern everyone because it’s a well known fact that are eyesight deteriorates as we age anyways.

Nonoptimal lighting can also reduce your productivity. A dimly lit or overly bright area can make it harder to concentrate and force your eyes to work harder. 

Good lighting, however, helps your focus and reduces fatigue, especially if you work long hours.

Types of Lighting for Home Offices

There are generally three main types of lighting for offices (and other rooms in your house): ambient, task, and accent lighting. Understanding how each of these types of lighting will help create a better lighting environment and a more efficient workspace – you need lighting anyways, it might as well be the best there is!

1. Ambient Lighting

Ambient lighting is the primary source of light in the room. In a home office, ambient lighting usually comes from a ceiling light fixture, pot lights, or even large windows for our favorite, natural light.

How to Improve Ambient Lighting:

• Natural Light: in our opinion, this is the best type of light. When possible, put your desk near a window. Natural light can even boost your mood and improve your productivity. However, you should avoid placing your computer directly in front of the window facing in or out because the light will either:
  • Potentially blind you if it’s coming right at you; or,
  • It will create glare. It also makes you appear dark when when you’re on video calls
• Ceiling Lights: you can guess where those are located. Depending on where in the room they are, you might need an alternative lighting source for video meetings. LED bulbs are great, but be careful and choose a “color temperature” between 3000K-5000K. According to the U.S. Department of Energy, LED lighting can use up to 75% less energy than traditional bulbs
• Dimmable Lighting: these are stand alone lights and so you can adjust the location for what you need. They also allow you to adjust the brightness depending on time of day, lighting for meetings, etc. I find that really helpful. For example, you may want brighter lighting during work hours and a softer glow in the evening to wind down.

2. Task Lighting

Task lighting can provide you with focused, localized light for reading, writing, etc. These include desk lamps. 

Best Practices for Task Lighting:

• Desk Lamp Placement: we’ve read that placing a desk lamp on the opposite side of your dominant hand is helpful to reduce shadows. Try, when possible, to get adjustable and dimmable lamps for maximum flexibility
• Bulb Selection: experts say that between 450 to 800 lumens (equivalent to 40-60 watts) are best for having good brightness without being overly harsh on your eyes. Dr. Anna Berens, is an optometrist specializing in workplace ergonomics, recommends “using LED bulbs with a color temperature around 4000K, as they mimic daylight and provide better contrast for reading and computer work.”
• Avoid Direct Glare: I find that having a lampshade, or at the very least a frosted bulb, is very helpful to reduce eye strain during a long work day. While industrial style lighting is popular, especially for mens home offices, don’t underestimate the power (pun intended) of a lamp shade or at a minimum a frosted bulb.

3. Accent Lighting

Accent lighting are helpful, but more than anything look cool. They work really well if you have some decorative piece in your office like artwork, plants, or some other architectural feature. 

Accent Lighting Ideas:

• Floor Lamps: provide more light and can help balance the room
• Wall Sconces: are for both practical and decorative purposes. They offer a light glow for a bit extra and does not take up any of your desk space
• LED Strip Lighting: generally go under shelves or around the desk and add a modern, sleek look. 

How to Choose the Right Light Bulbs for Your Home Office

You need to choose the right bulbs for the various light sources around your room. Here are some key factors to consider:

1. Brightness (Lumens)

Brightness is measured in lumens, not watts. The higher the lumens, the brighter the light. For general lighting in a home office, look for bulbs that are in the range of 800 to 1100 lumens (equivalent to a 60-75 watt incandescent bulb). For task lighting, consider a lower range of 450 to 800 lumens.

2. Color Temperature (Kelvin)

Color temperature is measured in Kelvin (K) and are warm (yellowish) to cool (bluish) light. These are the ranges, depending on what you’re looking for:

• Warm Light (2700K-3000K): not ideal for offices because they create a cozy and relaxed atmosphere that can actually induce drowsiness
• Neutral Light (3500K-4500K): this is generally the best for most office setups because they have a natural daylight feel, which can help boost alertness and productivity
• Cool Light (5000K-6500K): is most often used in office towers because they are thought to improve concentration (I’m not convinced!). They remind us of bright daylight and can contribute to eye fatigue – leave those for your in-office days!

A clinical ophthalmologist named  Dr. John Shepherd has found that “using lighting in the range of 3500K to 4500K helps reduce eye strain and mimics natural daylight, which keeps you alert and reduces the likelihood of headaches during long work hours.”

3. Energy Efficiency

LED bulbs are, by far, the most energy efficient option available, using up to 75% less energy than traditional light bulbs. They also last longer – up to 25,000 hours. You can get them in a wide range of color temperatures and dimming capabilities.

How to Improve Lighting for Video Meetings

As many of us now have an element of remote work, video meetings have become a daily routine for so many professionals in almost all professions. Poor lighting can make you appear shadowy, washed out, or even unprofessional. 

Keep these in mind for setting up your space if you often have video calls:

1. Windows for Natural Light Source

Natural light is definitely one of the best sources for video calls. However, a major challenge can arise during certain times of day if the sun is shining brightly through your window and right into your eyes. Softening curtains with some “sheer” to them will be a must. When possible, position your desk so you face a window, ensuring that soft, natural light illuminates your face evenly. 

Always avoid sitting with a window or light source behind you, as this will create a backlit effect where your face gets shadowy and it’s just an unpleasant look for the person on the other side of the screen.

2. Ring Lights or Softboxes

If your main lighting source isn’t quite right, ring lights or softbox lights are great for giving you that extra umph. Pick ones that are soft to avoid staring into a bright light, but they also need to be bright enough to eliminate shadows around your eyes, nose, and mouth. Ring lights have become popular because they are small and you can easily position them behind your laptop or webcam. I, for one, have struggled with these so I strongly prefer natural light.

3. Avoid Overhead Lighting Alone

As mentioned, overhead lighting can create shadows on your face, creating an almost gothic appearance. To counter this, get one of the options from #2 above.

4. Use Adjustable Lighting

Dimmable lighting is invaluable for video meetings because it allows you to adjust brightness depending on the time of day or the lighting conditions in your room. Many lamps have smart bulbs that let you adjust color temperature, which we highly recommend.

How Lighting Affects Eye Health

Eye strain is the biggest complaints from people working from home, and poor lighting is usually the biggest contributing factor. We’ve all had the feeling at the end of the day of being tired and struggling to keep our eyes open.

According to the American Academy of Ophthalmology (AAO), eye strain affects up to 90% of people who work at computers all day. Symptoms are most often dryness, irritation, headaches, and eventually blurred vision.

Causes of Eye Strain:

• Glare from Lighting and/or Screens: both are contributing factors independently, but together they pack a real punch
• Insufficient or Excessive Light: both too dim and overly bright lighting forces your  eyes to work a lot harder, which leads to fatigue
• Improper Desk Lighting: again, not having the right balance puts strain on your eyes, especially when focusing intently on a computer screen, or even reading paperback

How to Reduce Eye Strain:

• Use Anti-Glare Filters: most, if not all computers have settings to reduce glare – turn them on!
• Adjust Screen Brightness: the brightness on your screen should match the brightness of the room. If your workspace is too dark, increase the screen brightness, and vice versa
• 20-20-20 Rule: Dr. Joshua Dunaief is pioneering the 20-20-20 rule: “every 20 minutes, look at something 20 feet away for at least 20 seconds. This reduces the strain on your eyes from continuous close-up work.” I find that easier said than done most days, but it’s a great principal to try to use as often as possible; anything helps, right?
• Use Soft, Indirect Lighting: try to position lighting sources, especially on desk lamps, so they accomplish what you need them to (for video meetings, shadows, etc.) but in an indirect way. I also find light diffusers or lamps with frosted bulbs to be very helpful. Also, try placing lamps out of your direct line of sight because if you’re always staring, even indirectly, at a light source it will harm your eyes over time

Wattage for Various Lighting Types

The wattage you need will depend on the type of lighting and the size of your workspace. These are some general guidelines from experts to help you choose the right wattage for your home office:

• Ambient Lighting (Ceiling or Recessed Lights): these are for general lighting and bulbs somewhere between 60-100 watts for incandescent or 8-12 watts for LED are ideal
• Task Lighting (Desk Lamps): 40-60 watt incandescent bulb or a 6-8 watt LED bulb will provide enough light for focused work without straining your eyes
• Accent Lighting: can be softer and more decorative, so they only take about 25-40 watt incandescent bulb or a 3-5 watt LED bulb to do the trick. That range of wattage will add warmth and depth to your office 
• Video Meeting Lighting: for video calls, a 10-20 watt LED ring light or softbox with adjustable brightness will give you more control depending on the time of day and your other lighting sources

Best Lighting for Home Offices

Balance and thoughtfulness is needed when creating an effective lighting layout using a combination of ambient, task, and accent lighting. Every space is a little different but the principles still apply throughout

Your goal should be to make sure you have enough illumination while maintaining a comfortable, visually appealing area.

Step-by-Step Lighting Plan:

1. Start with Ambient Lighting: since this is your main light source – such as natural light, ceiling fixtures, or recessed lighting. If you have a choice (you might not), place these lights in symmetrical locations to evenly distribute light throughout the room
2. Add Task Lighting: next add a desk lamp(s) or wall-mounted sconces. Make sure the light is directed where you need it but also in a place where you’re not staring at it all day
3. Incorporate Accent Lighting: for feel and extra ambiance/aesthetic appeal.  You can use LED strips, floor lamps, or decorative wall sconces for a layered look, which is really neat
4. Test and Adjust: by working in your setup for a few days and extended periods. If you start experiencing any glare, shadows, eye strain, etc. adjust the positioning or brightness of your lights

Conclusion

Lighting is an often overlooked but crucial aspect of designing a productive and healthy home office. By combining different types of lighting—ambient, task, and accent—and choosing the right bulbs, you can create a workspace that is not only functional but also comfortable (for the long haul) and visually pleasing.

If you’re like my husband who works long hours, the light setup should not be the source of discomfort since it is largely under your control with the guidance above. You have to prioritize eye health for the reasons mentioned above. 

Focus on reducing glare on your computer screen, adjust brightness levels depending on time of day, and do your best to follow expert-recommended practices like the 20-20-20 rule. If you do, your home office lighting will help you and look good while doing it!

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