Continuing the theme of our series on light exposure and its impact on health and performance, last week’s post explored how artificial light at night can disrupt our sleep and overall wellbeing. Today, we’re looking at the other side of the story: the benefits of getting enough natural light during the day.
I’m increasingly concerned that many of us aren’t getting enough daylight – especially with so many people now working from home where there’s a tendency to stay indoors all day.
Exposure to sunlight at the right times is crucial for our mood, energy, and productivity, making it a key factor in supporting our health and daily performance.
The Power of Natural Light
Natural light plays a critical role in keeping our body clocks, or circadian rhythms, on track. These rhythms govern our sleep-wake cycles and impact many aspects of how our bodies function. Getting enough daylight during the day actually stimulates serotonin production – a hormone and neurotransmitter that lifts our mood, sharpens our focus, and promotes a sense of wellbeing. This is one of the reasons why we often feel more positive, energised, and productive on sunny days.
Research backs this up too. For example, a study in the Journal of Clinical Sleep Medicine found that employees with access to natural light at work reported better sleep quality and overall health than those in artificially lit environments.
This means that if we consciously and intentionally make the most of natural light, we can boost both our mental and physical health – and even enhance our productivity.
Strategies for Making the Most of Natural Light
Here are several practical strategies to maximise your exposure to natural light:
- Get morning sunlight as soon as you wake up: Step outside shortly after waking, or at the very least, open your curtains wide to let in natural light. Morning sunlight signals to your body that it’s time to start the day, helping to boost your mood and energy. Aim for at least 15–30 minutes outdoors each morning, especially during winter when daylight hours are limited.
- Optimise your workspace: Arrange your workspace to take advantage of natural light. Position your desk near windows and avoid blocking sunlight with large furniture or blinds. If possible, choose a workspace with a view of the outdoors. As mentioned above, studies show that employees with access to natural light report increased job satisfaction and productivity.
- Take regular breaks outdoors: Incorporate short breaks into your daily routine to step outside and enjoy the fresh air. Even a brief walk around the block or a few minutes spent in your garden can help recharge your energy levels and improve your focus. Consider scheduling these breaks into your calendar to ensure you make time for them.
- Time your outdoor exposure based on weather & daylight: On sunny days, aim to spend a minimum of 15-20 minutes outside to absorb a healthy dose of natural light. On cloudy days, since light levels are lower, try to spend around 30-45 minutes outdoors if possible. This practice is especially important if you’re in the Northern Hemisphere, where daylight hours are limited in the winter months.
- Use light-reflecting colours: When decorating your home or office, opt for light-coloured walls and furnishings that reflect natural light. Light colours can make spaces feel brighter and more inviting, helping to enhance your mood and productivity. Mirrors can also be strategically placed to reflect sunlight, further brightening your environment.
The Role of Natural Light in Mental Health
Natural light plays a powerful role in supporting our mental wellbeing. While we’ve touched on its impact on mood and performance, there’s also a more serious aspect to consider: Seasonal Affective Disorder (SAD). SAD is a form of depression that impacts people during the winter months when daylight is scarce. Many people experience symptoms like fatigue, irritability, and trouble focusing as a result of limited exposure to natural light. (To learn more about SAD, see last’s month’s blog post: Making the Most of Seasonal Change )
Maximising your time in natural light and getting the timing of natural light exposure right, is a key way to counteract SAD and support overall mental health. Light therapy – using bright, artificial light that mimics sunlight – is another common treatment for those affected by SAD. However, finding ways to naturally increase your sunlight exposure through intentional, healthy lifestyle habits is a more sustainable and enjoyable approach.
Creating a Balanced Light Environment
The takeaway here is simple: make the most of natural light during the day, and be mindful of limiting artificial light, especially in the evenings. With a few adjustments, you can create a light environment that best supports both your wellbeing and your productivity.
Stay tuned for next week’s post where I’ll be answering a subscriber’s question related to the challenges and impact of inadequate light exposure when working from home.
Kate x
