Intentionally craft your interiors to create a cosy, light-filled and inviting atmosphere.
As the golden hues of autumn settle in and the days get shorter, some of us experience a noticeable dip in mood and energy levels.
Seasonal affective disorder (SAD) is a type of depression triggered by the changing seasons, especially as we move from the sun-soaked days of summer into the darker months.
Sleep expert Dr Sophie Bostock says that one in three people experience some kind of SAD.
While vitamin D supplements and nature walks are commonly recommended, your home environment can play a significant role in boosting your mood during this seasonal shift.
Here’s how to create a space that radiates warmth and comfort throughout autumn.
Maximise natural light
The lack of sunlight is a major contributor to SAD, so making the most of the natural light you have is crucial.
Rob Chadwick, interior expert at CGC Interiors, explains: “As the nights draw in and the sun sets earlier, it can often feel incredibly dark and depressing.
“Open your curtains and blinds fully during daylight hours to let the natural light in, and position furniture nearer to windows so you can embrace the natural light to the fullest.”
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The experts at light therapy company Lumie say you only need 30 minutes in the morning sat by the window to kickstart your mood for the day.
Start by ensuring your windows are clean and unobstructed. Heavy, dark curtains can make a room feel gloomy, so opt for sheer curtains or blinds that can be fully opened during the day.
Rob says you can add more light by using mirrors to bounce light around the room and make the room feel bigger.
Invest in light therapy lamps
A light therapy lamp can mimic the effects of natural sunlight, making it a powerful ally in combating SAD.
Place one on your desk or in a commonly used room to ensure you’re getting exposure throughout the day. Look for lamps that are specifically designed for SAD therapy, which emit bright, white light without UV rays.
L360 recommends Lumie’s new Dash lamp (£179) which is portable, so you can bring it into whichever room you’re in. The small, compact size also makes it perfect for placing on your desk when WFH.
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For added ambience, layer your lighting by using a combination of floor lamps, table lamps and string lights. Opt for bulbs with a warm tone to add cosiness to your space as the evening sets in.
Bring the outdoors indoors
Bringing a touch of nature into your home can help alleviate the disconnect many people feel during autumn, when it becomes harder to spend time outdoors.
Rob says: “As temperatures cool down and force us to spend more time indoors, it’s important to still spend time in nature. Whilst there aren’t any proper substitutes to being in fresh air, indoor plants are a great place to start.
“Incorporate plants and flowers into your home to help uplift your surroundings and add an aesthetically pleasing and functional touch to your decor.”
Read more: The houseplants that help improve your mood
You can buy a stunning bouquet of dried flowers for just £10 at Dunelm.
For a seasonal twist, add autumnal touches like dried flowers or decorative bowls of pinecones and acorns.
A vase of fresh flowers or a small herb garden on your windowsill can also add life and energy to your home.
Prioritise cosy, comfortable textures
A well-curated selection of soft, cosy textures can evoke feelings of comfort and warmth, making your home a safe haven from the outside chill. Introduce plush cushions, chunky knit throws and faux fur blankets to your living areas.
Layering different textures creates depth and adds a tactile warmth that encourages relaxation and stress relief.
Jessica Plonchak suffers from SAD and she believes blankets are a must.
Jessica, executive clinical director at therapy specialists ChoicePoint, says: “I add a few more blankets around the house, especially around spots where I can sunbathe. Not only is this a fun bonding experience with my kids, but it also gives me some time to destress and simply relax.”
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L360 love this soft £45 autumnal throw from Urban Outfitters.
Adding a soft area rug, especially if you have hardwood or tile floors, will help create a warmer, more inviting space for your feet. Choose natural fibres like wool or jute for added warmth and a rustic autumnal feel.
Stay active with dynamic interiors
Movement can be an essential part of warding off the lethargy that often accompanies SAD.
Consider creating a multi-functional space that encourages both relaxation and light activity. A small yoga mat in a sunny corner, or a space for stretching and meditation, can help you stay physically active and mentally refreshed during the darker months.
Read more: 10 great yoga products you simply can’t live without
If you’re working from home, ensure your workspace is bright, ergonomic and energising.
Invest in a standing desk or an exercise ball chair to keep yourself moving throughout the day.
Scent and sound
Don’t underestimate the power of scent and sound to engage your senses and transform your home’s atmosphere.
Autumn is the perfect time to swap out fresh, citrussy summer scents for warm, grounding ones like cinnamon, vanilla or sandalwood. Using a diffuser, incense or scented candles can create a cosy, welcoming environment that instantly uplifts your mood.
Read more: Five best Zara perfume dupes — with one saving £142
L360 recommends the NEOM Winter Wellbeing Candle Trio (£48) from ASOS, which allows you to explore a variety of scents to discover which works for you. Mixing up smells can also help to stop nose blindness.
Pair this with ambient sounds like nature playlists or gentle music to enhance the calming effect.
Whether it’s the sound of rainfall, a crackling fireplace or mellow acoustic tunes, having comforting sounds in the background can provide a sense of calm during autumn’s darker days.
Embrace warm, uplifting colours
Autumn doesn’t have to mean dark and dreary interiors.
Rob says: “Colour psychology can play a big part in our emotional responses, and the colours in your home could lead to you feeling sad or withdrawn. Think about bringing in warm and brighter colours to counter the dark grey days.
“Soft yellows and warm oranges are colours often associated with happiness, so experiment with these shades with pillows, blankets and lampshades; to bring warmth into your home.”
Read more: What is ‘dopamine dressing’, and how you can embrace the trend
L360 love this £495 mustard scallop velvet armchair from Oliver Bonas.
Introduce these hues through textiles like throw blankets, cushions or a feature wall to liven up your space.
If you prefer a more neutral palette, consider soft blush tones or creamy whites paired with natural textures, like wood or linen, to maintain a light and airy feel.
Avoid overly cool tones like stark grey or blue, which can make spaces feel colder and less inviting during the autumn months.
Not ready to paint your entire house yellow? Jessica suggests making paintings and then hanging them up.
Jessica says: “Because the winters tend to be drab and lifeless at times, I take up painting during this time and hang them up along the walls.
“It gives a brighter touch to the house and helps cheer me up when I pass by.”
It’s also a great means of active meditation, self-expression, and – frankly – a nice way to spend a cold, dark evening.
