With winter daylight hours falling to as little as eight hours in parts of the UK, millions of people are experiencing the effects of seasonal affective disorder (SAD) and the winter blues.

Around 2 million people in the UK are affected by SAD each year, according to reports cited by health organisations. Many more report symptoms such as low motivation and tiredness during the darker months. Search trends show growing public interest, with significant increases in queries related to seasonal affective disorder in recent periods.

Shorter days can disrupt biological rhythms, affecting mood, sleep and motivation by altering hormones such as melatonin and serotonin. While outdoor activity remains important, experts say that making better use of daylight indoors can play a key role in supporting well-being.

Why the home environment matters

Research shows people spend between 80% and 90% of their time indoors, highlighting the influence of indoor environments on energy, mood and sleep.

Rebecca McDermott, E Commerce product manager at Daylight Systems, says: “Introducing more natural light into your home does more than make the property look more inviting, though who doesn’t love the warmth of sunlight streaming through a window?”

“Beyond its aesthetic appeal, prioritising natural light when building or remodeling a home offers a range of practical benefits, and is actually known as ‘daylighting’ by those within the industry.”

“The practice of daylighting describes the designing of architectural features in order to maximise sunlight in living spaces, and is well known to help improve mood, energy, and well-being, as well as enhancing the overall feel of a room.”

“Homes with more vertical or overhead daylight, such as skylights, roof lanterns, and openable roof windows, offer residents a brighter living environment that immediately feels more energising, and instantly helps to lift the mood.”

“Maximising daylight doesn’t just lift spirits, though, it can make rooms feel larger, help to reduce reliance on artificial lighting, and to strengthen the connection to the outdoors, all of which research links to improved winter well-being.”

Simple home changes that can improve mood and energy

Specialists at Daylight Systems say small interior adjustments can significantly improve brightness and comfort during winter, particularly for those affected by SAD.

• Position work and seating areas near windows
  Research shows two in five UK adults, or 41%, work from home at least some of the time. McDermott explains that access to daylight is important in work areas. “Even those that aren’t explicitly working from home, but are carrying out chores or even leisurely tasks around their home should consider positioning seating and work areas near windows during morning and midday light,” McDermott says.
• Use light and reflective surfaces
  Pale walls, light flooring and metallic accents can help reflect sunlight deeper into rooms. McDermott notes that this approach can dramatically improve brightness in spaces that otherwise feel dull during winter months.
• Keep windows unobstructed
  Curtains, blinds and furniture can block valuable daylight, particularly at the top of window frames where low winter sun enters. Keeping these areas clear allows more light into living spaces.
• Add mirrors to darker areas
  Mirrors placed opposite or beside windows can reflect daylight into shadowed corners, increasing overall light levels and creating a greater sense of space.
• Consider roof level daylighting
  Studies show skylights and roof lanterns can deliver up to three times more light than vertical windows, especially in rooms with limited direct sunlight during winter. McDermott says even small installations can make a noticeable difference.

“Even modest installations can transform how a room feels, making it noticeably brighter, warmer, and ultimately more welcoming during the darkest months, as well as the practical benefits they offer too,” McDermott adds.

Lifestyle habits that support light exposure

Experts say combining home design with daily routines can further support mood and circadian rhythms. Strategies include taking short morning walks when daylight is strongest, using light therapy lamps where natural light is limited, maintaining regular sleep patterns, eating meals near windows, and creating bright zones within the home.

Understanding SAD and winter fatigue

Ahsan Bhatti, pharmacist and owner of online pharmacy Quick Meds, says it is common for people to feel unusually tired during winter.

“It is especially common for people at this time of year to feel unusually tired or exhausted, which could be due to multiple factors. This is sometimes referred to as winter fatigue or seasonal affective disorder (SAD). As temperatures drop, it can be challenging to keep feeling your best.”

“Symptoms of SAD include a persistent low mood, a loss of interest in normal activities, irritability, difficulty concentrating and feeling tired during the day. The exact cause is not fully understood but it is widely thought that this could be linked to reduced sunlight exposure.”

“Reduced sunlight can affect the hormones melatonin, serotonin and the body’s circadian rhythm (body clock). Higher levels of melatonin, due to less time spent during daylight hours, can lead to excessive tiredness. Lower serotonin levels can also affect sleep as well as appetite and mood. Increasing natural light exposure in the home, or using light therapy could help short term symptoms and is non-invasive.”

A practical approach to winter well-being

Winter may be unavoidable, but experts say its impact on mood does not have to be. Optimising indoor natural light and adopting light-focused routines can help support energy and well-being across the UK.

McDermott concludes: “Natural daylight is one of the most underused well-being tools in the UK.”

“People often underestimate how much difference brighter rooms can make during winter, and even small changes, from moving a desk closer to a window to installing a compact skylight, can significantly improve how a home feels.”

“By optimising natural light indoors and adopting simple, light-focused routines, people across the UK can support mood, energy, and overall well-being.”

Increasing natural light at home offers a practical way to help alleviate seasonal affective disorder symptoms this winter.