With Daylight Savings hitting us, that means the nights will be darker sooner and a little longer. It’s never to early to try and beat S.A.D (seasonal affective disorder) and get the most out of the sunlight and our mental health.
A recent study published in Nature Mental Health suggests that exposure to natural light during the day may have a positive impact on mental health. The study, which involved over 87,000 participants, found that those who were exposed to higher amounts of natural light during the day had a lower risk of depression.
The Science Behind Natural Light and Mental Health
Light exposure plays a critical role in regulating our circadian rhythms, which are our body’s natural sleep-wake cycles. When we are exposed to light during the day, it helps to suppress the production of melatonin, a hormone that promotes sleepiness. At night, when we are in darkness, melatonin production increases, helping us to feel drowsy and fall asleep.
Disruptions to our circadian rhythms can lead to a variety of problems, including sleep disturbances, mood swings, and even an increased risk of depression. Exposure to artificial light at night can interfere with melatonin production and disrupt our circadian rhythms.
How to Get More Natural Light
There are a few simple things you can do to get more natural light each day:
- Spend time outdoors each day. Even a short walk or lunch break outside can make a difference.
- Open up the curtains and blinds in your home. This will allow natural light to flood into your living space.
- Consider working near a window. If you work in an office, try to sit near a window so you can be exposed to natural light throughout the day.
Tips for Limiting Artificial Light Exposure
In addition to getting more natural light, it is also important to limit your exposure to artificial light at night. Here are a few tips:
- Avoid using electronic devices in the hour or two before bed. The blue light emitted from these devices can interfere with melatonin production.
- Use dimmer switches on your lights. This will allow you to gradually dim the lights in your home in the evening, signaling to your body that it is time to wind down.
- Black out your bedroom. This will help to block out any artificial light that could interfere with your sleep.
