Benefits of Sunlight for Mental Health
My favorite way to start the day is when I am holding my toddler on my hip while we walk around the house and open up the curtains together, signifying that it’s morning and time to wake up. Every morning, he gets so excited to, as he would say, “open up the windows!” Watching the excitement fill his eyes every time he successfully pulls open a heavy shade and says good morning to the sun brings literal brightness to my day. The sun shines on his face while he smiles, and I think about what a beautiful tradition we have to start our day. I think about all the ways that little person lights up my world, and how the morning sunlight has offered a way for us to connect in such a big, yet ordinary way.
I wonder, have you ever stopped to consider the ways sunlight can do more than just light up the world? Sun is a natural, powerful mood enhancer with real mental health benefits. No matter if you’re just basking in the morning sun or engaging in a fun summer activity, the sun feels good for most of us. Exposure to sunlight has been shown to improve mood, increase energy, and help to combat symptoms of anxiety and depression. If you’re looking for an everyday effective way to boost your mental well-being, incorporating a bit of sunshine into your routine can go a long way.
Boosts Mood and Reduces Depression
The right balance of sunlight can have mood-lifting benefits. Sunlight can trigger the release of serotonin in your brain. Serotonin helps to regulate mood, and is often called the “happy hormone.” Exposure to bright light, particularly sunlight, increases serotonin levels, which can lead to improved mood, greater focus, and an overall sense of calmness and well-being. When serotonin levels are low it is associated with having lower moods. For individuals who may experience major depression with a seasonal pattern (formerly termed “seasonal affective disorder” or “SAD”), a type of depression that occurs during the darker months, seeking regular exposure to sunlight or light therapy can be helpful in combating depressive symptoms.
Enhances Sleep Quality
Sunlight can help us to regulate our body’s circadian rhythm, an internal clock that signals us to sleep and wake up. Exposure to natural light, especially in the morning, helps signal the brain to produce less melatonin (the sleep hormone) during the day, which in turn makes us feel more alert. Darkness, or at night when the sun goes down, our melatonin rises again to help us fall asleep. When we sleep good, we feel good, and insufficient rest can exacerbate feelings of anxiety, stress, and depression.
Increase Vitamin D Levels
As I’m sure you’ve heard time and time again, sunlight is the most natural way for our bodies to produce vitamin D. Vitamin D plays such a vital role in bone health, muscle function, immune system health, inflammation, cell growth, brain health, and mood regulation. The risks of mood disorders like depression are higher when you have lower levels of vitamin D. Spending some time out in the sun a few times a week can help to maintain adequate levels, supporting your overall mental well-being.
Reduce Stress and Anxiety
Being outside in the sunlight can help to reduce stress by lowering cortisol levels, the hormone associated with stress. Taking a walk or sitting in a sunny spot provides opportunity for increased relaxation and mental clarity, which in turn helps to alleviate anxiety and stress. When you’re dealing with high levels of stress, just being in nature combined with sunlight can create a much needed calming effect.
Encourages Physical Activity
A bright shiny day increases the likelihood that people will go outside, engage in physical activity, and enjoy outdoor activities. Body movement helps to release endorphins. Exercise is a well-known mood and mental health booster by helping to do things like reducing symptoms of anxiety and depression. Combining sunlight with body movement has a powerful effect on both physical and mental health.
Ways to Get More Sunlight
Getting more sunlight is as simple as stepping outside, yet even still there are a plethora of creative ways to incorporate it into your daily routine.
Morning walks or runs: Take a quick outdoor walk or jog in the morning to soak in a little early sunshine. That morning light will give you a boost of energy, increase your mood, and regulate your sleep cycle for the day ahead.
Lunch break outdoors: Grab your lunch box, your favorite colleague, or pick a good restaurant with a lunch special, and take your lunch outside! A quick meal or coffee break in a sunny spot can help you rejuvenate your mind and mood.
Work by a window: One of the benefits of working from home or having a flexible office is that you can sit near a window that gets plenty of sunlight. Light can increase our productivity in tangent with supporting our well-being.
Weekend nature outings: Be intentional by spending time hiking, biking, or simply lounging in a park during your free time.
Sunlight picnics or yoga sessions: Attend a yoga session outside, or put together a picnic or yoga session in your background or a nearby park.
Chore time in the sun: Move your indoor activities outdoor. Fold laundry, read, journal, paint your nails, or more in a comfortable space in your backyard or balcony.
Move your home office outside: On a sunny day, try taking your laptop and work materials outside for a couple hours. Portable furniture, shade umbrellas, or an outdoor extension cord can help create an outdoor office for working in the sunshine.
Sunlight alarm clock: Sunlight-simulating alarm clocks mimic natural light, which can be especially good during winter months when getting direct sunlight is hard.
Drive with the windows down or sunroof open: If you spend a lot of time commuting or driving, get some sunlight by opening up your window or sunroof to absorb sunlight.
Create a sunlight routine: Set some time to the side daily, or a couple days a week for some “sunlight time.” This can be morning coffee on the porch, a 10-minute break walking around the block, or whatever feels right and comfortable for you.
Sunlight is so powerful and has such an amazing effect on our mental health. Working to incorporate more sunlight into your daily life takes little effort and offers mood-boosting consequences. Twenty minutes a day, a few times a week is all it takes to benefit from those powerful UV rays. However, it is important to also be mindful about your skin type, location, and the time of year so you can take the necessary precautions to protect your skin from damage. Make sure to use broad-spectrum sunscreen at least 15 minutes before going outside and reapply it every 90 minutes or so. Wear the right protective clothing, seek out shaded areas, and keep track of your exposure. Remember that early mornings or late afternoons are when the UV rays are less intense, providing optimal opportunities for the safest sun exposure.