At this point, I don’t think there is an automatic or semiautomatic solution that is good enough for the criteria that I stated in the OP. There are many companies out there and there might be options, but these specifications aren’t mainstream, so they may be only accessible for the wealthy.
So I will go with the strategy of just buying a good daytime bulb (5000-5500K, smooth spectrum, not lacking red wavelengths, zero flicker), and a good nighttime bulb to use after sunset (whose spectrum’s output is >560-580 nm, and zero flicker).
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For the daytime, I will go for SunLike bulbs, as I couldn’t find anything better. They’re expensive, but I think they’re worth it and will last many years.
I’m still deciding whether to get 5000K or 5500K:
- The argument is that 5500K is better to entrain circadian rhythms during the day,
- But if you work close to a screen, which works by an RGB system, it will be emitting a blue peak without turquoise at about 450 nm.
- That means that if you use an ambient light of 5500K plus your screen close to you, then the actual spectrum your eyes are perceiving is too blueish.
- So it may be better, health-wise, to get 5000K bulbs, as everyone works around screens nowadays and that will “balance out” the spectrum that your eyes receive. I’ve seen that SunLikeLamps also sells two combinations of 5000K and 5600K CTL in a proportion of 60:40 or 60:40 that result in 5200K and 5300K, respectively. Those would work too. Personally, I’ll be deciding whether 5000K or 5200K.
- Now, regarding the model, light intensity is crucial to entrain circadian rhythms during the daytime. The perfect spectrum won’t matter if you only get a few lux with it. So I’ll choose a at least 15W bulb and will use 2 bulbs as ambient light in the ceiling lamp, plus 1 bulb in a desk lamp close to me (but as indirect light, with the bulb never in my field of vision). Of course, most of the time I seek sunlight and work close to a windows—nothing will ever beat natural light.
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I’ll write tomorrow in regard to a good orange or red bulb for nighttime, but it’s not being easier to find.