Confused? You have likely heard of the circadian rhythm. If not, think of it as our 24-hour internal clock, an embedded system that sets the time for a large range of processes within us. This biological clock evolved to synchronize with the sun and the moon: white, bluish morning light awakens and invigorates us for the day ahead, while the warm hues of sunset help wind us down, preparing for a good night of sleep just in a couple of hours.

Sunlight, the free Holy Grail

Research shows that, besides regulating our sleeping patterns [1], natural light enhances good mood and prevents depression long-term [2], by regulating our melatonin levels throughout the day. As our major source of vitamin D, it also contributes to a stronger immune system — bolstering our resistance to diseases — and to overall hormone balance [3].

The modern Human, an indoor species

Knowing that keeping our internal time attuned depends greatly on sunlight and how much we are exposed to it, we should keep it as a priority! No, we don’t need to bask in the sun for hours daily, but considering we are spending so much of our time inside, we must find a way to craft simple strategies into our routines and spaces to get the most out of it. In addition to going for a walk first thing in the morning, doing a quick break outside midday, and even setting our artificial lightning to mimic what is happening outside — which is advise not to be dismissed — , there is still hope for those bound to an office desk for 8+ hours a day or stuck inside due to a plethora of other reasons.

Get the benefits even while staying inside

For those seeking to maximize their exposure to sunshine even inside, here are some strategic tips for your spaces you might give a try:

• Arrange the divisions in your home and office according to when and how much you use them (in the northern hemisphere, you might want to place your kitchen or office facing east, to get more of that morning light! Reserve less light-dependent spaces for areas with limited exposure);

• Open the curtains first thing in the morning (do not miss out on that white, bluish light that will wake you up and keep you focused the whole day!);

• Position your office desk close to a big window whenever possible (do I need to say more?);

• Place trees and other garden vegetation so it does not block sunlight indoors (prune early autumn so you also get some shadow when needed in hot, sunnier climates);

• Give preference to spaces that have large windows, sunrooms and balconies, when buying or renting;

• Use lighter colors and reflective surfaces inside (particularly important in rooms that are already darker or that do not get sun exposure at all).