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Lighten up! How to find more light to improve energy, mood and sleep
Posted by Claire Boote, on December 10, 2024. Tags: Health benefits, Wellbeing
Estimated reading time: 1 minute(s)
As the clocks go back to GMT and the daylight hours get shorter, we have months of darker days ahead of us. At this time of year, many of us may feel gloomier, more lethargic and struggle to sleep well (particularly around the time shift). What we need is more light in our lives!
Exposure to natural light is crucial in helping sync our bodies to our circadian rhythm – our internal body clock which regulates our ‘sleep/wake’ cycle. It also impacts our mood which is why many people succumb to SAD (seasonal affective disorder or “winter depression”) in varying degrees during the darker months.
But with natural light in short supply, how can we make the most of what little we have to help us feel happier and more energised? Here are a few simple ways to optimise the light we do have, and when to use artificial light to boost our wellbeing.
Walk in the morning light
Morning light contains more infrared which helps increase alertness by suppressing the sleep hormone melatonin. Studies have also found that infrared light boosts the function of mitochondria, which are cell-based particles responsible for producing energy. Taking a brisk walk first thing in the morning is not only great exercise, but you’ll also be harnessing some of the most energising light of the day.
Wear: Posie or Lola
Both available in a twin pack; they are two excellent choices for a morning walk. These athleisure-style bras are perfect for low-impact exercise and comfortable enough to carry on wearing throughout the day.
Catch sunset at the end of the day
Researchers at the University of Washington discovered that the wavelength of light at both sunrise and sunset has the biggest impact on the part of the brain that aids memory, boosts alertness and improves mood. The University of Exeter also found that sunset has a powerful effect on us – 2,500 people surveyed in their study reported an increase in mood and positive feelings such as generosity after watching a sunset.
Making time for ‘golden hour’ near the end of a busy day can be a wonderful excuse to slow down, so grab a cuppa, sit outside or gaze out of the window and take in all the mood-enhancing benefits of sunset light.
Wear: Maisie or Indie
Our stylish comfort bras Maisie (with satin trim) and Indie (with lace detailing) ensure you’ll be day-to-night ready as soon as the sun goes down.
Use a SAD lamp effectively
During the darkest weeks and the most overcast days, we may need a little light top-up. Light therapy, a type of treatment backed by the NHS, involves using SAD lamps (aka lightboxes) which replicate sunlight. Even just 20 minutes of exposure to the light of a SAD lamp has been proven to boost mood – but even though it’s tempting to switch them on when the sun goes down, they’re actually best used in the morning or middle of the day as exposure to their intense light late in the day will confuse your body clock and potentially disrupt your sleep.
When choosing a SAD lamp, look for one at 10,000 lux (the measurement of brightness) which is comparable to outdoor light on a typical clear day. Lower-intensity lamps are available – as long as it’s above 3,000 lux it will be effective (for comparison, indoor light from regular bulbs is only around 500 lux).
Unsure which to buy? The Good Housekeeping Institute has tested and selected seven of the best.
Of course, longer nights are the perfect excuse to create a cosy, low-lit atmosphere at home, and who best to take inspiration from than the Scandinavians? Embrace the Danish lifestyle concept of ‘hygge’ which, when it comes to lighting your home, means no harsh overhead lighting, ‘warm’ bulbs rather than bluer ‘cold’ ones, plus candles, candles and more candles!
Why not use subtle table lamps to create specific areas within a room, such as areas to eat, to read and to socialise? Plus, fairy-lights strewn around mirrors, fireplaces or pot plants create a pretty sprinkling of magic.
Wear: Mia
It’s time to lounge so slip on Mia, the perfect bra for a Sunday evening on the sofa. To create the ultimate lounge combo, we’re now stocking Cottonreal pyjama sets – beautifully soft, cotton-rich PJs in tropical lily, English rose or shadow stripe designs – and Ethical Bedding’s eucalyptus silk eye masks for luxurious dozing.
