Toolkit 1: Existing Homes
Lighting
Autistic people often feel sensitive to glare, harsh lighting, flickering, or noise from lights that many others don’t notice. These things can make it harder to focus, relax, or move through routines. Good lighting supports calm, safety, and daily functioning.
This is true whether you live alone, with flatmates, with whānau, or with other household members. Good lighting also benefits everyone in the home.
Label light switches by hand ◆
Labelled switches can make it easier to know which light you are turning on, especially in rooms with many switches.
Replace switches with integrated label options ◆
Some modern light switches have the option of the switch itself being replaced with one that comes with built‑in icons from the manufacturer. This can give a sleek, finished look.
Sometimes an electrician may be needed to replace the switches, it depends on the brand. With some brands, the switches are cosmetic and won’t be dealing with wires. In others, they may require changing the wired switch, which is likely to need an electrician.
Create a border around light switches to increase colour contrast with the wall ◆
Having clear colour contrast between walls and light switches can make switches easier to find in low light. This can be done by surrounding the switch with a circle of colour.
Because these are small, a clear colour contrast would be a difference in Light Reflectance Value (LRV) of at least 30 and ideally up to 60.
If using paint to create the border, paints have an LRV or similar in their colour code, a number from 0-100 (pure black to pure white). You’re looking for a difference of at least 30 and up to 60 between the colour of the switch plate and the paint on the wall.
There may be some guess work involved on the LRV of a switch plate, but use a matching paint swatch to get an easy idea of the colour and therefore LRV of it. Being out a few points isn’t a big deal – a typical white is usually 94-97 depending on the shade, which would be a good estimate for most white switches.
Replace light switch plates to increase colour contrast with the wall ◆
Most light switches have a face plate that can be popped off and swapped. Newer ones often have colour options. Replace plates with ones that have more colour contrast to the wall around it – like dark switches on light walls, and white switches on coloured walls.
This does not require an electrician as the face plates are cosmetic and won’t be dealing with wires.
Install a smart lighting system ◆◆◆
If practical and possible, the installation of a smart lighting system can have significant benefits. It is useful not just for sleep and productivity, but can also support with routines and transitions for autistic people.
A smart lighting system combines both brightness and colour temperature to create a whole‑home lighting setup that can be controlled from a phone or other device. It uses automation and scheduling. Many people and whānau don’t realise these exist or how helpful it can be. In homes with standard bulb sockets, smart bulbs can usually be screwed straight in and linked together. In homes with downlights or built‑in fittings, whole units may need to be replaced with smart versions. This will likely require an electrician.
Use layered lighting ◆
Most homes in Aotearoa New Zealand have overhead lights on the ceiling. To have more choice and control over the brightness in a room, use layered lighting. This means having a mix of lights in each room, such as lamps, light strips, or small low‑light options. These can be used as well as, or instead of, the overhead lights.
Where appropriate, such as for older tamariki, keep these in easy reach so they can adjust the space themselves when they need to.
Install individual smart bulbs for dimming ◆
Another modern option is to use smart light bulbs, which can be controlled and dimmed from a phone or other device. They screw or slot straight into existing light sockets.
These can be a good option on a budget or in a flat sharing situation. You can replace bulbs one at a time to prioritise the places that matter most, such as bedrooms.
These do not need an electrician or a landlord’s permission to use.
Use brighter, more direct task lighting ◆
Task lighting is light that shines directly on the spot where activities are done. This includes reading, drawing, homework, hobbies, paperwork, or computer work.
If it is hard to see clearly and brightening the whole room isn’t a good option, use a small lamp or directed light in these spots. This can reduce eye strain. It can also support focus and make tasks easier to stick with.
Install wired-in dimmable lighting ◆◆◆
Installing dimmable lighting throughout the home can be very helpful for calming and for supporting sleep. It is a bigger and more expensive change. Dimmer switches usually need to be wired in by an electrician. But it can give you simple and reliable control over the lighting in a room.
If you choose this option, make sure the bulbs are dimmer‑capable. LED bulbs should ideally be high‑frequency types, as these reduce the flicker that some lights produce when they are dimmed.
Note: Install only if not using a smart lighting system.
Install wired-in individually switched lighting ◆◆◆
As well as dimming, another way to control lighting is to have each light on its own switch. This is helpful in rooms with recessed downlights, where many lights are often wired together.
When only one or two lights are on each circuit, people can turn on the amount of light they need instead of using every light at once. This makes it easier to keep the room at a comfortable brightness. You will need an electrician to do this.
Use these recommendations if you have installed a smart lighting system throughout the home, or if using individual smart bulbs in rooms or spaces.
It is often said that that autistic people don’t like bright lights, but this isn’t the whole story. What often causes problems is not matching light levels to the task needed. Lots of light flooding a room and causing glare also causes problems.
If you’re not confident with technology, having a tech‑savvy friend or whānau member help with setup can make things much easier. If you live with other people, it can also help to agree on simple shared settings. This helps changes in brightness or colour stay predictable.
Set up circadian lighting automation in a smart lighting system ◆
If sleep routines, morning wakeups, or energy levels are a problem for you or your tamariki, set up a smart lighting system to follow a circadian rhythm automation schedule. Many smart lighting systems have this built in.
This means the lights are bright and cool during the day, shift to a neutral white later on, and then move to dim warm light in the evening. This pattern supports sleep. It helps the body understand when it is time to be awake and when it is time to wind down.
Support routines and transitions with smart lighting ◆
Smart lights can also support daily routines and help with transitions. This can be automated. It can also be done with manual changes using a device with a linked app to the smart lighting system.
Lights can be set to gently change colour or brightness to signal what is happening next. This could be shifting to a soft warm light before bedtime.
For adults and rangatahi, these cues can work alongside the alarms and reminders that we often set for ourselves.
For tamariki, this could also look like using a specific colour to show it’s time to pack up toys or get ready for school. These visual cues can make routines clearer and reduce stress, especially for children who find verbal instructions or sudden changes difficult.
Natural lighting is made up of two parts: sunlight and daylight.
- Sunlight is the bright, direct light that comes straight from the sun and creates strong shadows. In the Southern Hemisphere, this usually comes from the North, with morning sun from the East as the sun rises and evening sun from the West as the sun sets.
- Daylight is the softer, scattered light from the sky and atmosphere.
Use natural light where possible ◆
Use natural light where possible by opening curtains or blinds during the day. This can help people feel more alert and supports a healthy sleep cycle, as daylight tells the brain it is daytime.
Reduce glare ◆
If bright sunlight causes glare, use sheer curtains or adjustable blinds to soften the light. This keeps the room bright without the sharp reflections that can be uncomfortable or overwhelming.
Create predictable light levels ◆
For tamariki, keep window coverings simple and easy to adjust so children can change the light level themselves. Predictable control helps them feel safer and reduces stress when the light changes suddenly.
Use natural light for calm spaces ◆
Set up calm or quiet spaces near windows with indirect daylight. Natural light can help regulate mood. It can support gentle sensory breaks without adding extra brightness.
Support morning wake‑ups with natural light ◆
If waking up is difficult, let natural morning light into the bedroom and throughout living areas wherever possible. This can help the body wake more easily and support a steadier daily rhythm. This is especially helpful for children who struggle with transitions.
