Our bodies are guided by sunlight in a variety of ways. Meaning, when our skin or eyes are exposed to sunlight, it sends a host of healthy messages to our brain and body. Check out some of incredible ways sunlight exposure can impact your health and well-being:
Sleep and Recovery
Did you know that a good sleep routine begins when you wake up? Getting sunlight exposure soon after waking up can help to anchor your circadian rhythm. This helps your brain and body to understand when you’re supposed to be awake, and when you’re supposed to be asleep.
If you find that you are often sleepy in the afternoon, getting a little afternoon sunshine can help your body to understand that it’s time to be awake, and to push off sleepy hormones until later in the evening. When recovering from jetlag, or adjusting to a new time zone, sunlight can help you there, too! Be sure to exposure yourself to sunlight when you want to signal to your body and brain that it’s time to be awake. Aim to reduce light exposure as you get closer to your desired bedtime.
Vitamin D and Health
Probably the most common association between sunlight and health is the production of Vitamin D. Vitamin D plays an important part in many pathways in the body. For example, building healthy bones and teeth, supporting healthy muscle and nerve communication, reducing inflammation, boosting the immune system, and more!
Unfortunately, deficiencies in this nutrient are common. Whether it’s less time outside during the Winter months, or simply working indoors most of the year. Getting outside, and enjoying foods rich in Vitamin D, can help to combat that deficiency. Your doctor may also recommend a Vitamin D supplement depending on your level of this nutrient in a lab test. Most people need 10-30 minutes of sunlight exposure a few days per week to get enough. Although, your clothing, skin color, time of day, and time of year, can increase or decrease the time needed. Of course, be sure to appropriately protect your skin if you might be out in the sun for long periods of time.
Sunlight on the skin enhances health beyond Vitamin D. For example, signaling to your body to produce nitric oxide. Nitric oxide relaxes blood vessels, and lowers blood pressure. Time in nature can also lower blood pressure. So, if it’s a nice day, and you are working to lower blood pressure, aim to spend a little time outside on your lunch break. How powerful is that?!
Mood and Mental Health
Sunlight lifts our mood. As mentioned above, exposure to a daylight can combat daytime fatigue, and maybe even help you sleep better at night. A good night of sleep can help you to be more emotionally regulated and resilient.
Sunlight also impacts some hormones in our bodies. It signals your body to produce serotonin, a happy hormone that regulates mood, emotions, and even appetite. Many people experience Seasonal Affective Disorder (SAD) in the Winter months related to the decrease in sunlight exposure, and therefore, a decrease in serotonin production. Sunshine can also help to reduce feelings of stress through reducing cortisol (a “stress” hormone).
Takeaways
While the weather isn’t always certain, the power of a little sunshine is! Take advantage of sunlight when you can, while being sure to protect yourself (your skin and eyes) from too much sunlight exposure, if needed. It could be as simple as slowing down when you are outside to lengthen your exposure – parking further away for a longer walk to your car, stepping outside for part of your work break, or making it a habit to take phone calls outside. How can you leverage the benefits of sunlight?
Written by: Stephanie Anklan, Registered Dietitian
