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For the briefest of moments, a long time ago, I contemplated becoming a radiologist. The hours were regular and the work interesting. But then I thought, how would I feel working in a windowless box for hours on end? I knew I would not survive.

Needless to say, I opted out of anaesthetics and surgery for the same reason.

I am drawn to sunlight like a moth to the flame. I depend on it to sustain my mood and love spending time outside to connect with the world at large, to witness the changing seasons and to feel the warmth of the sun on my skin.

Sweet sunlight is my source of energy and joy.

If we’re going to spend 90,000 hours or so of our life in this place called work, isn’t it important to ensure it’s the optimal environment for you to deliver your best and maintain your wellbeing?

Employers are keen to keep their employees happy (and productive). The promise of barista coffee, free childcare or discounted gym memberships are enticing perks but pale into insignificance compared to having access to natural light and views to the outside (preferably green) according to the Future Workplace Employee Experience Study. Here it was found that 78% of employees surveyed reported that access to natural light improved their mood and mental wellbeing while 70% also reported it improved their work performance.

Lower levels of eye strain, fewer headaches and less drowsiness (especially in the afternoon) are other notable benefits. The Avanti “Employee Experience Study” found that working in an office with no natural light leaves about 43% of employees feeling gloomy.

I’m only surprised that number isn’t higher.

 

Other ways natural light improves wellbeing include,

  1. Improved Vitamin D synthesis
  2. Synchronised circadian rhythm improving sleep patterns
  3. Lower levels of anxiety when the view overlooks a green space
  4. Increased task performance by <18% when using circadian lighting
  5. Improved subjective well-being
  6. Lower workplace stress

Researchers from Northwestern University Chicago found that office workers with windows slept an average of 46 more minutes at night and spent longer in deep, restorative sleep. A disrupted circadian rhythm associated with poorer sleep is also linked to an increased risk of SAD (seasonal affective disorder) depression and bipolar disorder.

Low vitamin D is implicated in poorer immune function putting you at increased risk of catching the latest office germs doing the rounds, as well as increasing your risk for developing asthma, diabetes, cardiovascular disease, obesity and some cancers.

And, you may be wondering, what the heck is circadian lighting?
Let me explain.

What we’re talking about is human-centric lighting, or lighting that varies in intensity and light spectrum simulating the path of sunlight across our day, thereby providing the essential cues our body needs to set our body clocks.

While this technology is a great improvement, it doesn’t take us away from the fact we still need to get outside to enjoy the full range of health benefits that come from natural light, and how it supports a wide range of biological processes.

 

It’s the illuminance that matters.

Natural light is full-spectrum and dynamic. We measure light’s intensity in lux. One lux is equivalent to the illumination of a one-metre square surface that is one metre away from a single candle. You might be thinking that natural light is brighter, and you’d be right, but you might be surprised to know that even outdoors in the shade, it’s x50 brighter than indoors.

For general office tasks, you’ll need about 300 lux to see sufficiently well to do your work. More detailed work might need 500 lux while home living areas are often around 100-150 and kitchens 250-300 lux. Different tasks need different levels of illuminance.

Outdoor light by comparison ranges from 11,000 to 18,000 lux.

This is especially important for children’s eye development and to prevent myopia or short-sightedness developing. Sunlight stimulates the release of dopamine in the retina, important for normal eye growth. Children need to be outside for 2 hours of outdoor play a day.

With the WHO predicting half of the world’s population will be myopic by 2050, there is clearly a need to get our children outside.

Grownups benefit from natural light exposure to overcome screen fatigue, brain fry and dry eyes. Can you get outside for 15-17 minutes a day to give your eyes the natural light they need?

If window space is at a premium or your outlook is a brick wall, other biophilic elements along with circadian lighting can help. Ecology professor Steven R Kellert is known for having led the field in developing biophilic design where beyond having a rubber plant in a pot in a forgotten corner, incorporating other natural elements–wood, stone and water, as well as living plants–are used to stimulate stronger connection to the environment, enhance mental and emotional well-being and lower stress.

If you’re not a mole and relish being out in sunlight, how do you ensure you get enough natural light into your day?

Dr Jenny Brockis

Dr Jenny Brockis is a medical practitioner and board-certified lifestyle medicine physician, workplace health and wellbeing consultant, keynote speaker and best-selling author. Her new book The Natural Advantage (Major Street Publishing) is now available.

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