In spring, when the days start to become longer, many of us notice a gentle change in how we feel. The sun stays out a little longer in the afternoon, the light feels brighter, and it seems like winter is finally letting go. That extra hour of daylight may not seem like a big deal, but our bodies sense it. As we become older, light has a big effect on our mood, sleep and even how comfortably we move around our homes.

People usually think of light as something that helps us see. However, light is also one of the most crucial cues our body utilizes to keep its rhythm. There is a little area deep in our brains that work like the body’s internal clock. It depends on light coming into the eyes to tell us when to get up and when to get ready for bed. When the light of day hits the eye, it tells the brain to stop making melatonin, the hormone that makes us sleepy and helps the body get ready for the day.

Those signals can get weaker during the darker months of winter, especially in northern areas like ours. Many individuals feel more tired or have trouble sleeping when there is less daylight. It is common to feel a little down when the weather is grey, especially in the winter months. Our bodies progressively adjust, as the days get longer in early spring. People feel more awake during the day, their energy levels go up and their sleep patterns frequently return to normal.

Springing forward

Spring also brings another minor shift that might affect our mood. We turn our clocks forward in the spring and switch to Daylight Saving Time. Even though it is only an hour, our internal clock does not change on its own. Many individuals feel a little off for a few days. You could feel more tired in the morning and it can take you longer to fall asleep at night. The change might be more obvious for older persons, whose sleep habits are already lighter and more susceptible to change. In the days after the time change, getting outside in the morning light might help the body go back to its normal rhythm faster.

For older adults, light is even more crucial for a different reason. Our eyes change as we age, which changes how much light gets to the brain. The pupil gets narrower and less sensitive over time, which lets in less light. The lens of the eye gets thicker and turns a yellow, which makes it harder for light to reach the retina. Because of this, a person in their 70s may require two to three times more light to see properly than they did when they were younger.

Vital for mental health

These changes affect more than what we perceive. The impulses that tell us when to sleep and when to get up also become weaker when less light reaches the brain. That is why we get up earlier, sleep less deeply or wake up in the middle of the night. Getting a lot of natural light, especially in the morning, can assist those biological signals to work better and help you sleep better.

Light is also vital for mental health. The brain makes serotonin, a neurotransmitter that makes you feel good, positive and clear-headed. People frequently feel more like moving, talking to others and interacting with their environment when the sun is shining. Even modest things such as raising the window curtains in the morning, reading by a window or going outside for fresh air will help.

Another significant reason to pay attention to lights as we age is safety. When you can see well, it is simpler to see changes with floor levels, edges of furniture, small pets and other things that get in the way. Often bad lighting can make shadows darker and make it difficult to see things. This can make it more likely, that people will slip and fall, which is still one of the most common reasons for older adults to get hurt and end up in the hospital.

On the other hand, adding bright overhead lights to a home does not improve the illumination. So, it’s recommended to use a tiered lighting strategy. Ambient lighting lights up the whole space, whereas task lighting helps with things like reading, cooking or hobbies. Accent lighting may assist throughout a room by making hallways, staircases and entryways simpler to find your way around. In the evening, softer lighting, with more red wave lengths, helps the body get ready for sleep while still offering safety.

Keeping our bodies in check

Every spring, we are reminded of how strongly our bodies are linked to the natural cycle of light and dark. As we age, paying attention to light, along with the type of light we use, is a simple yet effective strategy for staying healthy. Brighter mornings can help you sleep better, feel better and make it safer to get around in ordinary places.

The tiniest adjustments in our surroundings may often have the largest effects. As spring gently brings back the light, it reminds us that light does more than just make our homes brighter. It helps keep our bodies in check.