Spring forward, fall back: How seasonal changes and lighting impact well-being and productivity

When the clocks go back each autumn, many people experience noticeable changes in their mood, energy levels, and overall productivity. The shift to shorter days and longer nights is more than just an inconvenience—it has a profound impact on how we work and feel. Understanding the science behind this shift and how lighting can be used to combat its negative effects is essential for creating solutions that promote well-being.

The role of light in our daily lives

Light is an integral part of how we function, both physically and emotionally. Natural sunlight affects our circadian rhythms, the internal biological clock that regulates our sleep-wake cycles, hormone production, and even digestion. When we receive enough daylight, our bodies produce optimal levels of melatonin and serotonin, hormones that help regulate mood and sleep. In contrast, a lack of sunlight can disrupt these rhythms, leading to issues like fatigue, difficulty concentrating, and mood swings.

As daylight hours shorten when the clocks go back, many people find themselves starting and ending their day in the dark. This lack of exposure to natural light can create a feeling of lethargy, often referred to as the "winter blues" or, in more severe cases, Seasonal Affective Disorder (SAD). SAD is a form of depression that is triggered by the changing seasons, typically beginning in autumn and lasting through the winter months. Symptoms can include low energy, difficulty concentrating, irritability, and a general sense of sadness or hopelessness.

The connection between light and productivity

The effect of light on our ability to work efficiently cannot be overstated. Research shows that proper lighting is crucial to productivity, especially in the workplace. Inadequate lighting, particularly in environments that don’t adapt to seasonal changes, can lead to eye strain, headaches, and fatigue, which in turn affects performance and job satisfaction.

Natural light is ideal for creating a productive work environment because it helps maintain our circadian rhythms, boosts mood, and improves focus. However, with shorter daylight hours, especially after the clocks go back, most workplaces and homes rely heavily on artificial lighting. This makes it critical to have lighting that mimics the quality of natural daylight to ensure continued productivity and well-being.

The wrong type of lighting—too dim, too harsh, or too inconsistent—can lead to a similar disconnection from the natural rhythms that help us function at our best. Poorly lit environments can make tasks seem more difficult, increase stress, and reduce motivation. In offices, classrooms, and homes, this is particularly problematic during the colder months when natural light is scarce.

For some individuals, the impact of reduced daylight goes beyond simple sluggishness or difficulty focusing. Seasonal Affective Disorder (SAD) affects an estimated 29% of the adult population in the UK, with symptoms typically intensifying in winter. The disorder is linked to reduced exposure to sunlight, which affects serotonin levels, the neurotransmitter that influences mood and feelings of well-being. In addition, the shift in daylight hours can disrupt melatonin production, further impacting sleep patterns and mood regulation.

Lighting can play a significant role in mitigating the effects of SAD. For example, light therapy—a treatment that involves exposure to a lightbox that mimics natural sunlight—has been shown to alleviate symptoms for many sufferers. Similarly, installing the right type of lighting solution in homes, offices, and communal spaces can help create a more balanced and energising environment, even when natural light is limited.

The importance of adaptive lighting in indoor spaces

One of the biggest challenges during the darker months is ensuring that indoor lighting compensates for the loss of natural light. Many spaces remain lit throughout the year with little regard for how the quality and intensity of daylight changes with the seasons. For example, a room may be perfectly lit for a sunny summer afternoon, but feel dull and inadequate during a dark winter morning. This disconnect can negatively affect both mood and productivity.

To create a more supportive environment, lighting systems need to be adaptive, adjusting for seasonal changes and the shifting demands of different times of day. For instance, offices and homes can benefit from lighting solutions that simulate the gradual brightness of natural daylight in the morning, helping to energise people as they begin their day. Later in the afternoon, warmer, dimmer lights can create a more relaxed atmosphere, preparing people for winding down.

Incorporating smart lighting systems that automatically adjust based on the time of day or changing weather conditions can greatly improve how people feel and function. These systems can mimic the natural light spectrum, providing brighter, cooler light during the day to boost alertness, and softer, warmer light in the evening to promote relaxation.

How lighting can help

The challenge and opportunity lies in developing solutions that not only provide adequate illumination but also enhance well-being and productivity. Designing lights that adjust to the changing seasons, shift in intensity, and mimic natural sunlight can have a significant impact on users. This includes incorporating smart controls and customisable settings that allow individuals to personalise their lighting experience based on their specific needs—whether that’s combating the effects of SAD, maintaining focus at work, or creating a calming home environment.

By prioritising human-centred lighting design, it is possible to create products that support people throughout the year, regardless of how much natural light is available. In doing so, we can help improve overall mood, productivity, and well-being, particularly during the darker months when we need it most.

To find out more about the relationship between light and health, read our previous article, featuring the latest insights on circadian lighting.

For more information or help with achieving the right light at the right time, get in touch.