How Autumn Light Impacts Your Well-being: Embrace the Season with Balance

As the seasons change and the days grow shorter, the world around us takes on a new tone. Autumn arrives with its softer sunlight, casting a golden hue over everything it touches. But beyond its beauty, did you know that this shift in light can have a real impact on how we feel?

The transition into autumn brings more than just falling leaves and cooler air; it brings a noticeable change in the quality of light. The angle of the sun becomes lower, creating a softer, more diffused glow. This isn't just a poetic observation—it’s a fact. The Earth’s tilt during this season means sunlight has to travel through more of the atmosphere, scattering blue light and leaving behind warmer tones that are less intense than summer’s brightness.

How This Light Affects Your Mood

For many, this change in light can trigger a subtle shift in mood. Scientifically, less sunlight means our bodies produce less serotonin, the hormone that helps regulate our mood, energy levels, and feelings of happiness. At the same time, the reduction in daylight can also affect our circadian rhythm—our internal clock—potentially making us feel more sluggish or tired. It’s why some people feel the urge to slow down and retreat during autumn, while others may experience Seasonal Affective Disorder (SAD), a form of depression linked to changes in the seasons.

But here’s something interesting: not everyone reacts to this change in light in the same way. While some may feel a dip in their energy, others—like myself—may find the autumn light calming and centering. There is scientific evidence to suggest that certain individuals respond positively to the more muted, amber-toned sunlight of autumn. It can evoke feelings of coziness, reflection, and even creativity. It’s a time when many people feel more connected to themselves, as the world around them slows down.

How Experts Recommend Embracing Autumn’s Glow for Your Well-being

Experts in psychology and wellness often highlight the importance of adjusting your routine and environment to align with the changing seasons. Here are some evidence-based recommendations to help you embrace autumn’s softer light and support your well-being during this time:

1. Maximise Natural Light Exposure Research suggests that exposure to natural daylight, even on cloudy autumn days, is crucial for regulating your body’s internal clock and maintaining mood stability. Dr. Norman Rosenthal, a leading expert on Seasonal Affective Disorder (SAD), advises spending time outdoors in the morning, as early light has the strongest impact on your circadian rhythm. Similarly, neuroscientist Dr. Andrew Huberman emphasizes that morning light is essential for triggering the release of cortisol, helping you feel awake and alert. Exposure to sunlight also boosts serotonin levels, which can positively impact your mood and energy throughout the day.

2. Recreate a Warm and Calming Atmosphere Indoors Experts in environmental psychology recommend creating a warm, inviting space to counterbalance the diminished natural light. Dr. Sally Augustin, an environmental psychologist, explains that soft, warm lighting—like candles—can evoke feelings of comfort and relaxation, helping to offset the effects of darker days. Candles provide a gentle, ambient light that mimics autumn’s golden glow, creating a soothing environment at home.

3. Incorporate Movement into Your Routine Physical movement is often recommended by wellness experts as a way to boost mood and energy levels, especially when the light begins to fade earlier in the day. According to the NHS, regular physical activity, particularly in natural light, can improve mental health and reduce symptoms of low mood linked to the changing seasons. Even a simple daily walk outdoors can help increase your exposure to natural light and improve your overall well-being.

4. Engage in Mindful Practices Many mental health professionals advocate for mindfulness as a tool to stay grounded during seasonal transitions. Professor Mark Williams, a leading figure in mindfulness research, suggests that taking a few minutes each day to focus on your surroundings, your breath, or even the flicker of a candle can significantly reduce stress. Mindful practices encourage self-reflection and help you stay connected with your emotional needs as the seasons change.

5. Surround Yourself with Comfort Hygge, a Danish concept focused on creating a cozy, comforting environment, has been shown to improve mental well-being during darker, colder months. Research in The Journal of Positive Psychology indicates that simple comforts, such as warm textiles, soft lighting, and a peaceful space, can enhance feelings of happiness and contentment. Experts recommend transforming your home into a sanctuary of warmth to nurture a sense of security and relaxation as the light outside diminishes​ (ScholarlyCommons)(Verywell Mind). 

Finding the Balance

These expert recommendations emphasize the importance of adjusting both your physical and emotional environment as the seasons change. Whether it's maximizing your exposure to natural light or creating a warm, comforting atmosphere indoors, the shift in autumn’s light can serve as a reminder to nurture your well-being in ways that feel meaningful to you.

Take this season as an opportunity to reflect, slow down, and create an environment that supports your inner balance.