I see many home renovation inspiration nowadays install downlights (did I use this term correctly)?

If I want the cozy kind of feeling in living room and master bedroom, need these kind of lights and plaster ceiling?

Bought new subsale house, plan to renovate, but all comes with original ceiling I think, no plaster ceiling

At office have some of these 'recessed LED downlights' but it kind of makes my eye fatigue after a while, especially if I'm talking to someone / having a meeting, and the lights are just above my eyes. Not sure if it's due to the lightbulb itself (at office is usually bright white color), or because it's a downlight (somehow I don't face this issue with those traditional fluorescent lights that our old parent's house has).

Oh okay, 3 colors meaning all types of lightbulbs suitable for downlights have only 3 colors, across all brands?