We’re going to be bold here: Most public spaces are wildly over-lit. The Aspect Autism Friendly team spend a lot of time assessing public spaces, and we can tell you that this is a recommendation we almost always make to our partner organisations. Overhead lights blaze down, glossy surfaces reflect glare, and many bulbs flicker in ways that most people don’t consciously notice.
For Autistic people and others with sensory sensitivities, this isn’t just a minor inconvenience, it can lead to prolonged discomfort, distraction and even distress. The right lighting can mean the difference between feeling comfortable in a space or having to leave it altogether.
The hidden impact of harsh lighting
Many people are unaware of how lighting affects their ability to focus and feel at ease. But for Autistic individuals, bright lights can be overwhelming or even painful. Research shows that lighting influences stress levels, concentration and mood (Black et al., 2022).
Flickering lights, which can often be detected by recording in slow motion on a phone, can be especially problematic. While some might perceive them only as a mild annoyance, for others, they can trigger headaches, sensory overload, or even seizures. See the video below as an example.
In the Autistic community, there’s even a meme about the dreaded ‘big light’ –those harsh overhead lights that make everything feel uncomfortable.
Check out these TikTok videos for a humorous take:
https://vt.tiktok.com/ZS6EbCft6/
https://vt.tiktok.com/ZS6EbPeq2/
(It might seem funny, but the struggle is real!)
It’s not just Autistic people who are affected either. Studies suggest that most people feel more at ease in spaces with balanced lighting. The signs of relief when overhead lights are dimmed prove that everyone benefits from thoughtful lighting design.
What does autism-friendly lighting look like?
Creating an autism-friendly lighting environment doesn’t mean dimming lights to unsafe levels. It’s about providing balanced, adjustable lighting that considers individual preferences and needs. Thoughtful lighting design improves accessibility for all, including those with low vision or sensory sensitivities.
The good news?
Not only does it save energy and money for organisations, it also brings in more customers who will be more willing to spend more time in an environment that is suitable for them.
Five ways to improve lighting in public spaces
- Maximise natural light
Natural light is strongly preferred and creates a more comfortable environment. Use curtains or blinds to help manage brightness and heat, and consider white blinds to reduce glare without blocking light completely. - Ditch the overhead 'big light'
Overhead lighting is often too harsh. Use natural light, lamps or indirect lighting, instead. - Switch to non-flicker, warm-coloured LED bulbs
Many standard bulbs emit cold, blue-toned light, which can be overstimulating. Warmer, soft yellow bulbs create a more autism-friendly environment. Using diffuser covers can help reduce direct glare. - Hide the light source
Great design hides bulbs from direct sightlines. Consider recessed lights, pelmet lighting, or indirect lighting from behind furniture or objects. - Install dimmers
Providing dimmable lighting options allows individuals to adjust brightness based on their needs. Smart bulbs with adjustable settings can be particularly useful.
Making public spaces more inclusive
At Aspect, we tested these principles in our national office by reducing lighting by a third in some spaces. At first, we simply unplugged the ceiling lights. Eventually, we removed them altogether so people wouldn’t assume they were broken. The feedback was overwhelmingly positive, especially from those who experience light sensitivity or migraines.
Public spaces should work for everyone. The best way to achieve this? Continually check in with the people using the space. Adjusting lighting is an easy, cost-effective way to create a more autism-friendly environment – one that benefits all.
Let’s rethink the way we light our world.
This article is part of Aspect Autism Friendly’s ongoing efforts to promote accessible and inclusive spaces in 2025 and beyond.
