WAS THE NEWSLETTER #109

I’m Paige Wassel. WAS the Newsletter is your weekly dose of design inspiration, where we hate the Big Light.

WHY WE HATE THE OVERHEAD LIGHT

No one has ever said, “Dude, I’m so relaxed right now,” while blasting the overhead light at full wattage. Absolutely no one. We low-key hate the overhead light, and we don’t even know why. The overhead light is useful only if you’re cleaning or looking for the TV remote. Otherwise, the Big Light is lighting equivalent of someone clapping their hands and saying, “Class, open your textbooks to page 179.” That’s because the overhead light isn’t here to soothe you. Instead, it feels more like an interrogation.

But… why?

Let’s talk about the actual science of the Overhead Light Theory. (Yeah, I’m throwing science at you in an interior design newsletter. I contain multitudes.) Research out of Brown University suggests that bright, overhead lighting keeps our nervous system in an activated state. Translation? When you flip on the Big Light, you’re not just illuminating the room. Oh, no. You’re lighting up the whole GD sympathetic branch of your autonomous nervous system. (This is the part of your brain that’s responsible for being alert and vigilant.) So, you’re literally turning on your fight-or-flight mode. No bueno.

If you think about it, this totally tracks. The overhead light doesn’t belong to “rest” or “chill.” It belongs to distinctly unchill places, like offices, classrooms, the DMV, etc. You associate it with places we’re meant to comply or perform. Flip it on at night in your living room and your body goes, “Wait, is this going to be on the test?”

Overhead lighting became a domestic norm because it was practical. One switch, one light, boom, done. The problem is that our homes aren’t operating rooms and lighting doesn’t need to mimic daylight at all costs. Bright light from above flattens everything. It erases shadows and softness. The Big Light makes rooms feel exposed and people feel… observed.

Here’s the thing people miss: when designers say “we hate the overhead light,” we don’t mean never use it. We mean we don’t let it tell the whole story. Think about this: human beings have spent most of history lighting spaces from below or at eye level. I’m talking firelight, candles, torches, oil lamps, etc. We’ve always been about warm pools of light. We are, by default, Team Flicker and Glow, because it goes back to the science of it all. Warm pools of light signal safety to the nervous system. In terms of evolution, overhead lighting is the new kid on the block, which is why our bodies respond, “Absolutely TF not.”

So, here’s my alternative lighting playbook:

Layer your light. Every room should have multiple sources at different heights. Give me table lamps, floor lamps, and wall sconces. Think “atmosphere,” not “the 5,000-watt flood lights at Soldier Field.” (Bear down, BTW.)

Keep light at eye level or lower. I kid you not, this is the single biggest shift you can make in terms of mood and vibe. Eye-level lighting feels cozy, whereas overhead lighting feels like you’re taking the SATs.

Dimmer switches are non-negotiable. If you must have overhead lights, invest in a dimmer. Full blast should be for cleaning, not, like, existing.

Use warm bulbs. This is another non-negotiable. If your light is giving “hospital corridor,” change the bulb immediately. Soft, warm light tells your nervous system it can unclench.

Let overhead lights be supporting actors. They’re fine for task moments. But once the lamps are on, let that overhead light clock out for the day.

Candles count. They’re not impractical. They’re emotional support lighting, so use them.

At the end of the day, lighting isn’t about seeing every speck of dust on your mantel. Lighting is about feeling good in the room you’re in. If the overhead light makes you clench, your body’s doing exactly what it’s designed to do. Science, bro.

So yes, of course you can have ceiling lights. But if you’re wondering why you can’t relax at night or why everyone visibly sighs when you hit that switch… the answer might literally be staring down at you. Turn off the Big Light and opt for lamps instead.

Your nervous system will thank you.

DO / DON’T by Basma Alromaih

xx,
P