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Optimising your home office environment can contribute to a better mood and increased energy Integrating certain practices into your daily routine can help mitigate the effects of darker months Sign up to our daily newsletter Sign up Thank you for signing up! Did you know with a Digital Subscription to Hartlepool Mail, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting… As the days grow shorter and the nights longer, many working people begin to feel the effects of the changing season, especially as darker mornings and evenings overlap with their usual working hours.

* **Sunlight and mood:** Explain how sunlight influences our bodies and how this influences our mood. * **Seasonal Affective Disorder (SAD):** Discuss the symptoms, causes, and prevalence of SAD. * **Natural light and mood regulation:** Explain how our bodies regulate moods with natural light and dark cycles.

Light therapy boxes are devices that emit bright light, mimicking the natural sunlight. Light therapy boxes are designed to be used for a specific duration, typically 20-30 minutes, and are used in the winter months when sunlight is scarce. The light emitted from these boxes is specifically designed to target the body’s circadian rhythm, which is the natural sleep-wake cycle.

* **Morning routine:** The most effective time to use a blue light blocking filter is in the morning, before the sun rises. * **Duration:** Use the filter for 20 to 30 minutes. * **Distance:** Place the filter about 16 to 24 inches from your face.

This is where sunrise alarm clocks come in. They mimic the natural sunrise, gradually brightening the room and simulating the body’s natural sleep-wake cycle. This gradual change helps to wake up your body naturally, avoiding the sudden jolt that can be associated with traditional alarms.

This gradual increase in light is achieved through a sunrise simulation, which mimics the natural progression of sunlight throughout the day. This simulation starts with a dim, almost imperceptible light, gradually increasing in intensity over a period of time. The duration of this simulation can vary depending on the model, but it typically lasts for 15-30 minutes.

This can lead to feelings of lethargy, boredom, and even a decline in productivity. Therefore, incorporating regular exercise into your work-from-home routine is crucial for maintaining a healthy balance and optimal performance. **Here’s a plan to get you started:**

1. **Schedule it in:** Just as you would schedule a meeting, block out time in your calendar for exercise. Treat it as a non-negotiable appointment.

* **Standing desks:** Allow you to transition from sitting to standing throughout the day. * **Benefits:** Improved posture, better circulation, increased alertness. * **Examples:** A software engineer working on a project, a teacher standing while delivering a lesson, a student taking notes while standing.

* **Declutter and organize:** A cluttered workspace can lead to a cluttered mind, hindering productivity. * **Introduce natural elements:** Plants, sunlight, and fresh air can boost mood and creativity. * **Personalize your space:** Adding personal touches like photos, artwork, and souvenirs can make your workspace feel more inviting and comfortable.

These oils are often used in aromatherapy, a practice that involves the inhalation of essential oils for therapeutic purposes. Aromatherapy is a complementary therapy that can be used alongside conventional medicine. Aromatherapy is based on the principle that certain scents can affect the body’s physiological and psychological responses.

Here are some ideas to keep your workspace warm:

* **Layer up:** Wearing multiple layers of clothing can help trap heat and keep you warm. This is especially effective when layering with thermal underwear. * **Use a hot water bottle:** A hot water bottle can provide a localized source of warmth, especially when placed on your lap or under your desk.

Breaks away from your desk are vital to reset and refresh your mind, so consider scheduling time for outdoor walks or even indoor stretching throughout the day. Maintain a positive mindset While tools and products can go a long way toward combating the physical effects of darker days, maintaining a positive mindset is equally important. Advertisement Hide Ad Advertisement Hide Ad Setting goals, staying connected with others, and practising gratitude can all contribute to a more optimistic outlook. Stay connected with friends and family through regular virtual catch-ups or in-person meetups if possible, practice gratitude journaling to focus on the positive aspects of each day, and try mindfulness or meditation apps to help manage stress and maintain mental clarity.

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