The obvious advantages of recessed lighting is the appearance or ascetics of having light enter the room from holes in the ceiling.
Recessed lighting is light without protruding light fixtures.
What more could you want?
However, there are disadvantages, and you get the disadvantages when you use older style recessed light cans.
Incandescent light bulbs get really hot.
Original cans were not double skinned.
As such, original style cans get really hot.
As such, insulation can not touch them, or the insulation might catch on fire.
To eliminate this disadvantage, be sure the cans you install are labeled “IC” for insulation contact.
Would you cut a hole in your ceiling, then hang a heat source in it?
If you do, you will create a chimney effect where the warm air rises, cooler air in the room comes because warm air rising creates a (very) slight pressure increase.
The newly arrived air warms, rises, and the cycle continues.
Recessed light cans that are not air tight waste energy, and pretty large amounts.
To eliminate this disadvantage, be sure the cans you install are labeled “AT” for air tight.
And speaking of recessed lighting for your home ….. we would love to install some for you when you live in or near San Jose.