Many of us have just come back to work from a well-deserved summer vacation. We have probably spent many hours outdoors and enjoyed the sun. When the autumn now is coming and, at least in the northern Europe, the days get shorter and we spend a lot of time indoors at work or school, we decrease the exposure of natural light enormously. How could this affect us and what should we think about?
The Impact of Daylight on Our Well-Being
The exposure of daylight has a great impact on our biological clock. During vacation periods, you feel great and happy when you probably spend a lot of time outside, doing some exercise in normal daily activities and sleeping as much as you want, no matter when you go to bed. When you go back to work, spending time indoors—where most of us spend 90% of our waking hours—it’s not unusual to feel less alert than before.
How Indoor Life Affects Alertness and Sleep
Perhaps you still exercise, but the alertness is different, and your sleep patterns have changed. Perhaps you don’t have as good access to daylight at work as you’d like. Of course, the change in alertness could depend on several factors, but research shows that a lack of natural light could be a cause of our bodies falling out of balance.
A Real-Life Example: The Retired Bus Driver
Dr. Rangan Chatterjee, in his book The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life, shares an interesting story about a retired bus driver. After retirement, the man felt very tired for several years due to poor sleep. His bedtime routine was solid: he turned off the television an hour before bed and read a book in diffused light. However, when he described his daily life in more detail, it became clear that he spent most of his time indoors in his garage with his model railway. During his working years, driving a bus with large windows had exposed him to ample natural light. His doctor prescribed a simple solution: a 30-minute morning walk to buy the newspaper. After two weeks, he reported falling asleep faster, sleeping better, and feeling much improved.
The Science and Growing Awareness of Daylight’s Importance
Access to natural light is crucial for us. Authorities, such as the Swedish Work Environment Authority in their 2019 knowledge compilation (2019:2), have stated that daylight affects the circadian rhythm, sleep, alertness, and mood. These findings aren’t new, but their importance is now in sharper focus. This is especially relevant as people spend most of their days indoors, while urban densification leads to surface-efficient buildings—like office landscapes—where daylight access may be limited. News outlets, such as Sweden’s TV4, have also highlighted this issue in detailed reports. Additionally, organizations like the WELL Building Institute reward daylight inclusion in their environmental certification programs.
Small Changes for a Better Life
We don’t always need to start with big changes. With just some small adjustments in our everyday lives, we can improve our well-being significantly.
Try to be outdoors for 20-30 minutes in the morning. It doesn’t need to be too radical changes. Here comes some tips for you:
– Drink your coffee or tea outdoors in the morning – despite season!
– Walk to the bus or train before catching it to work or take a short walk before taking the car to work.
– If your work is situated no more than 5 km from your home, cycle or walk!
– Cycle or walk with your children to their school or daycare. They are also spending a lot of time indoors.
Do not forget to inform your employer of the health benefits that exposure to daylight could give. Perhaps you could achieve that a health care policy allowing 20 minutes of walk during the first working hours and a working environment policy with for example good access to natural light will be carried out. Most employers would like to have satisfied and productive employees.
Enjoy your everyday life!
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