How Light Affects Your Mental Health: 3 Natural Tips for Better Sleep, Mood, and Energy

Discover three therapist-approved ways to improve your mental health by working with natural light and darkness. Easy, research-backed tips from Westfield Counseling Collective.

Consistent sleep disruptions can wreak havoc on your outlook. Hope may be harder to access internally, you may find yourself impatient or irritated.

If you’ve been feeling off, stuck in a funk, or just not like yourself, your sleep and sunlight exposure might be part of the picture. At Westfield Counseling Collective, we understand how physical rhythms impact emotional health.

In this post, Marriage and Family Therapist Intern Sunil Kotian shares three simple, research-backed ways to align your sleep/wake cycle and feel more like yourself again.

Tip #1 - Boost Your Mood and Energy Naturally with Morning Sunlight

Getting exposure to bright natural light within the first hour of waking helps regulate your circadian rhythm and boosts serotonin production, which can improve your mood throughout the day.

Even just 10-15 minutes outside or near a window can make a difference.

This morning light exposure signals to your brain that it's time to be alert and active, helping reduce symptoms of depression and seasonal affective disorder.

Tip #2 - Improve Your Sleep Quality by Creating Darkness at Night

Your brain produces melatonin in response to darkness, which is essential for deep, restorative sleep.

Create a genuinely dark sleeping environment by using blackout curtains and avoiding screens an hour before bed. Quality sleep is fundamental to emotional regulation, stress management, and overall mental health.

Even small amounts of light at night can disrupt this process, so consider covering electronic lights or using an eye mask.

Tip #3 - Increase Focus and Lower Stress with Natural Light Exposure

Position your workspace near windows when possible, as natural daylight exposure during working hours helps maintain alertness, reduces eye strain, and supports cognitive function.

People who work in naturally lit environments report better mood, lower stress levels, and improved sleep quality compared to those who spend their days under only artificial lighting.

If you can't access natural light regularly, taking brief outdoor breaks throughout the day provides similar benefits.

If you are near Westfield Counseling Collective and downtown Westfield, places like Grand Junction Plaza and Asa Bales Park are perfect to take a quick afternoon stroll.

Small Changes Can Make a Big Difference

Sunlight and darkness can be harnessed to help you reach your health goals, providing benefits for your body and mind. Taking ownership of your routines empowers you to make changes that can make a big impact over time. If you find yourself still needing support after trying these steps, we are here for you!

If you're in the Westfield, Indiana area and want to feel more balanced, supported, and whole, we’re here. Our team is ready to walk with you toward hope and healing.