Stepping into natural sunlight may just be the most underrated wellness hack. Whether it’s during an early-morning walk, while you’re sitting outside on your lunch break, or when you’re chasing the dog around the backyard, there’s an undeniable sense of calm that you feel when a warm ray of sunshine hits your face. Indeed, natural sunlight doesn’t just make your day brighter in the literal sense; it can actually lift your mood, among many other mental and physical health benefits.
Ahead, we’ll break down why getting enough natural sunlight is an essential part of keeping your body in sync and supporting key processes like sleep, mood regulation, metabolism, and immune function. Plus, we’ll provide some simple tips for making the most of those sunny days.
- ABOUT OUR EXPERTS: Sunjya Schweig, M.D., is an integrative family physician and founder of the California Center for Functional Medicine. Raj Dasgupta, M.D., is a quadruple board-certified physician by the American Board of Internal Medicine specializing in internal medicine, pulmonology, critical care and sleep medicine. Marisa Garshick, M.D., F.A.A.D. a dermatologist at Medical Dermatology and Cosmetic Surgery in New York City.
Natural Sunlight regulates your body’s internal clock
Sunlight helps regulate your circadian rhythm, which is basically your body’s internal clock. This rhythm controls key hormones like serotonin and melatonin, both of which have a major impact on your mood, energy levels, and sleep quality, according to Sunjya Schweig, M.D., an integrative family physician and founder of the California Center for Functional Medicine. “When bright daylight hits your eyes, it signals your brain to produce more serotonin—a neurotransmitter linked to feeling good—while also suppressing melatonin to keep you alert,” he says. That’s why you might feel more upbeat and energetic on sunny days.
“This daily reset helps regulate your sleep-wake cycle, making it easier to fall asleep at night,” adds Raj Dasgupta, M.D., quadruple board-certified physician by the American Board of Internal Medicine specializing in internal medicine, pulmonology, critical care and sleep medicine. The science agrees: One study published in Sleep Health found that people who got morning sunlight slept better at night and felt more alert the next day compared to those who were stuck under regular office lighting. Another study found that adults who spent more time in natural light during the day reported better overall sleep quality.
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Natural Sunlight Supports your mental health
As previously noted, sunlight naturally boosts your body’s production of serotonin—a neurotransmitter linked to feelings of happiness, emotional balance, and mental clarity. But it doesn’t stop there. More research suggests that natural light can act like a natural antidepressant, helping reduce symptoms of depression and anxiety. Healthcare workers who spend most of their days indoors, for example, report higher stress and mood disturbances compared to those who get regular sunlight exposure, who often experience lower stress levels and a better sense of emotional well-being.
Natural Sunlight Boosts vitamin D production
Your body’s pretty amazing when it comes to making vitamin D—it actually produces it when your skin is exposed to UVB rays from sunlight, notes Dasgupta. Vitamin D is a big deal for keeping your bones strong, supporting your immune system, and even helping with muscle strength.
Read More: 5 Possible Reasons Why You’re Not Absorbing Enough Vitamin D
The tricky part? The amount of sun you need to get enough vitamin D can vary. “For most people, just a little midday sunlight a few times a week can do the trick,” Dasgupta says. “But if you’re spending more time indoors or live in a place where sunlight is limited, you might not be getting enough.”
Since this nutrient plays a big role in energy, mood, and bone health, signs of deficiency can include fatigue, frequent colds, muscle pain, or even hair loss. If any of this sounds familiar, it might be time to get your levels checked and consider adding fatty fish, fortified dairy, and a high-quality vitamin D supplement to keep your levels where they should be.
Read More: 7 Signs You Have A Vitamin D Deficiency
Natural Sunlight Promotes Healthy brain function
If you’re feeling sharper after getting some sunshine, it’s not all in your head. In fact, research shows that exposure to morning sunlight triggers a healthy spike of cortisol (the stress hormone), which gives you an awake and energized feeling to start your day. Plus, sunlight helps regulate dopamine, which plays a key role in motivation, focus, and memory.
One study published in the Journal of Clinical Sleep Medicine even found that people who spend more time in bright, natural light report feeling more alert and mentally clear, with less fatigue throughout the day. “Employees who get regular daylight exposure at work also tend to perform better on cognitive tasks—likely because their bodies are more in sync with their natural rhythm,” adds Schweig.
Natural Sunlight helps regulates appetite and metabolism
Research shows that exposure to natural light, especially early in the day, helps regulate hormones that control appetite, like leptin and ghrelin, which may help curb cravings and support healthier food choices.
Interestingly, one study published in the journal Cell Reports even found that people who get more morning sunlight tend to have a lower BMI, regardless of diet or physical activity levels. Plus, blue light from the sun might have a direct impact on fat cells, helping regulate fat storage and energy metabolism, adds Schweig.
Read More: 7 Natural Ways To Kick-Start Your Metabolism
How to take advantage of natural sunlight for your health
To score all of the sun’s health benefits, aim to catch some rays between the early morning (ideally before 10 a.m.) and late afternoon (after 4 p.m.) when sun exposure is less intense and therefore less harmful to the skin compared to midday when UV rays peak, explains dermatologist Marisa Garshick, M.D., F.A.A.D.
Most people need just 10–30 minutes of midday sun exposure on bare skin a few times a week, though this varies based on skin tone, location and season, according to Dasgupta. “If you have fair to medium skin, just 5 to 15 minutes of sun on bare skin (like your face, arms, or legs) is often plenty,” he says. “People with darker skin may need a bit more time since higher melanin levels can block UVB absorption.”
And don’t forget to use protection! Spending time in the sun doesn’t come without its dangers, so apply sunscreen with a SPF of at least 50 every two hours with prolonged exposure.