HEALTHY HOME How to boost your exposure to beneficial light

When the clocks go back, some people get an extra hour’s sleep, but not me. My unusually regular sleeping pattern simply means I wake up an hour earlier in the morning, which takes its toll after a few days. Small changes in our body clock, otherwise known as our circadian rhythm, can really throw us off kilter. Research has shown that Daylight Saving Time has been linked to car accidents, injuries and depression.

And although the fatigue does subside, mental health issues such as Seasonal Affective Disorder (SAD) can worsen in the dark winter months, illustrating how sensitive we are to changes in light.

Ideally, we’d all be able to start the day by going for a walk and getting some early morning daylight. However, we spend 90 per cent of our lives indoors, especially in winter, so how can we improve our exposure to the right light? The simplest ways are to ensure windows are clean and unobstructed, and using paler surfaces, reflective paints and mirrors to bounce the light around.

In the evenings, artificial light and our use of technology can have an impact. Fixed-colour artificial light can disrupt our circadian rhythm, affecting our ability to focus and concentrate and our sleep patterns. A whopping 67 per cent of UK adults report suffering from disrupted sleep* and, according to the NHS, regular poor sleep is thought to be associated with long-term health issues, including an increased risk of diabetes and cardiovascular disease. Beneficial changes we can make include using colour-changing LED bulbs (or circadian lighting that changes colour through the day), or using softer, orange light in the bedroom and relaxation spaces in the evening. Finally, cut your screen time before you sleep – the blue light emitted from certain tech devices can have a disruptive effect on sleep. If you want to sleep better and feel more energised, simply maximise natural light.