When it’s dreary outside, Claire Steinke feels “completely drained”. Because of how little natural light her house gets, she hates working from home as it makes her feel depleted. To counter those feelings, the founder of online retail store Soul Mothers tries to squeeze in as much time outdoors as possible, starting the day by feeding her chooks and tending her garden.

“Daylight energises me and clears my head to think,” the 49-year-old says. She credits it for boosting her health, too, saying she hasn’t been sick in years. “And I put that down to being outside and absorbing more natural vitamin D, instead of just from tablets, and feeling less stressed.”

Research published in Nature Mental Health in October found that independent of how much light we’re exposed to at night, greater daytime light exposure is associated with a reduced risk of major depressive disorder and post-traumatic stress disorder (among other conditions).

Exposing ourselves to too much artificially bright light at night can also affect our mental health, with the researchers finding an association between such light and an increased risk of major depressive disorder and generalised anxiety disorder.

Synchronising our bodies with the type of light provided by nature may therefore be “a simple and effective, non-pharmacological means of broadly improving mental health”, the researchers conclude.

Study author Associate Professor Sean Cain from Monash University’s School of Psychological Sciences says our brains “evolved to work best with bright light in the day and then with almost no light at night”. And yet, he says, we now spend “around 90 per cent of the day indoors under electric lighting, which is too dim during the day and too bright at night compared to natural light and dark cycles”. These behaviours are “confusing our bodies and making us unwell”.

Once people understand that light exposure patterns can have a powerful influence on their mental health, Cain says they can take simple steps to optimise their wellbeing.

Marc Cohen, a medical doctor and professor of natural medicine, agrees that light exposure has a significant impact on our health.

He says starting the day with ample daylight is beneficial because morning light naturally contains blue light, which switches off production of the sleep hormone melatonin, helping to set our circadian rhythms and stay alert.

Cohen says it’s equally important to avoid artificial light, such as from smartphones, tablets and computers, at night. That’s because the blue light produced by such devices leads to delayed production of melatonin, which “disrupts sleep cycles and contributes to mood and sleep disturbances”.

If you want to better align your light exposure to your body’s needs, Cohen recommends heading outdoors “as soon as you can after waking”. Going for a stroll, or reading the paper outdoors without sunglasses on, are great ways to absorb early-morning daylight.

While the researchers found an association between light exposure and mental health, tweaking the light you’re exposed to is only one factor that may influence development of such conditions, says Cohen. If you’re concerned about your mental health, see your GP or seek urgent help if needed.

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