What are the benefits of sunlight on physical & mental health?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits of sunlight for physical and mental health. Plus, the connection between sunlight and depression, & how to get enough sunlight exposure.
Spending a day in the sunshine, whether it's a fun summer activity or just a walk around the neighborhood, feels good for most of us. But those good feelings are not just in your head. Sunlight may impact everything from our emotional wellness, like our mood, to our physical wellness and our overall health. Getting enough sunlight helps our bodies function better and may improve our mental health by increasing the amount of serotonin — a feel-good chemical — our brains create.
But striking the right balance between too much sun and not enough is important. The goal is to receive enough benefits from the sun without excessive exposure, especially without wearing SPF. And while sunny days aren’t always guaranteed, there are ways to still receive enough sunlight to reap the benefits, both physical and mental.
4 physical health benefits of sunlight exposure
1. Vitamin D synthesis: When our skin is exposed to sunlight, it creates vitamin D, a crucial nutrient that helps the body absorb calcium and phosphorus. This is vital for building and maintaining strong bones and teeth. Vitamin D also supports the immune system in protecting against illnesses and infections.
2. Regulation of sleep cycles: Sunlight influences our body's internal clock, which controls when we feel awake and when we feel sleepy. Natural light exposure during the day helps regulate the production of melatonin, the hormone responsible for sleep. Aligning our sleep-wake cycles with natural sunlight can help improve the quality of our sleep and can make it easier to wake up feeling refreshed.
3. Lower blood pressure: Sunlight on the skin can stimulate the production of nitric oxide. This can widen blood vessels, helping reduce blood pressure. Lower blood pressure can decrease the risk of heart attacks and strokes, and contribute to overall cardiovascular health.
4. Immune system boost: Beyond vitamin D production, sunlight can help increase white blood cell count, helping defend the body against infections. More exposure to sunlight might mean a potentially better-prepared immune system to fight off illness.
4 mental health benefits of sunlight exposure
1. Mood enhancement: Sunlight may directly influence mood by increasing the production of the neurotransmitter serotonin. Often called the "feel-good" chemical, it can contribute to feelings of happiness and wellbeing. Regular exposure to sunlight can help elevate your mood, reduce feelings of sadness, and increase overall emotional stability.
2. Reduction in stress levels: Sunlight can have a calming effect by helping regulate stress hormones, like cortisol, making it easier to relax. This soothing effect of natural light can make day-to-day challenges more manageable and improve mental clarity and focus.
3. Relieving symptoms of anxiety and depression: The boost in serotonin may help reduce anxiety by bringing a sense of calm. For those affected by seasonal affective disorder (SAD), which is a type of depression related to changes in seasons, sunlight can help counteract the symptoms that come with the decrease in natural light during the darker months.
4. Improved sleep quality: Sunlight helps regulate melatonin, the sleep hormone, which can help you fall asleep more easily and can enhance sleep quality.
The connection between sunlight and depression
While sunlight alone isn't a cure for depression, it can have a supportive role in caring for your mental health.
Sunlight can help prevent and reduce the severity of depressive symptoms, particularly in those susceptible to SAD, as exposure to sunlight can help counteract mood dips and other symptoms perhaps by helping to balance serotonin levels. Disrupted sleep is also a common symptom of depression, and improved sleep can lead to better mental health.
Spending time in natural sunlight also often encourages activities that contribute to overall wellness, such as walking, gardening, or other forms of outdoor exercise, which can support the mental health of people with depression.
How much sunlight do you need per day to get the benefits?
Understanding how much sunlight you need each day to enjoy its health benefits can help you add natural light into your daily routine safely.
Daily sunlight recommendations
Health experts generally recommend getting about 10 to 30 minutes of sunlight several times a week, as this is sufficient for most people to produce the necessary vitamin D they need to stay healthy. However, the exact amount of time needed can vary based on several factors, including skin type, skin color, location, and season. For instance, those with lighter skin may synthesize vitamin D more quickly than those with darker skin.
Geographic and seasonal variations
If you live further from the equator, you likely have less exposure to skin-damaging rays during winter months, so you may require additional sources of vitamin D during this time. Conversely, during the summer or in sunnier climates, less time may be needed in the sun.
Balancing sun exposure and protection
While getting enough sunlight can bring important health benefits, it's equally important to protect your skin to prevent damage. Excessive sun exposure can lead to sunburns, premature aging, and increased risk of skin cancer. Use sunscreen, wear protective clothing, and seek shade during peak sun hours (typically between 10 am and 4 pm) to help manage and balance the benefits of sunlight with the potential drawbacks.
Individual considerations
People with a history of skin cancer or those with very fair skin need to take extra precautions in the sun. Discuss sunlight exposure with your doctor to ensure you're balancing health benefits with safety.
5 sunlight alternatives for when sunlight exposure is limited
If you have limited access to natural sunlight or live in regions with long winters, finding effective alternatives to sunlight exposure can help you stay healthy. Fortunately, there are alternatives to help you achieve some of the benefits of sunlight exposure when natural sunlight is limited.
1. Light therapy boxes
Light therapy boxes are designed to mimic natural sunlight and can be useful for those suffering from SAD. These devices provide a specified amount of bright light that covers a broad spectrum, which can help regulate the body’s biological clock and alleviate symptoms of depression linked to lack of sunlight. Use a light therapy box for about 20 to 30 minutes in the morning to help improve your mood and energy.
2. Vitamin D supplementation
Vitamin D supplements can help maintain vitamin D levels, which support bone health, immune function, and overall wellbeing. Consult a healthcare provider to determine the appropriate dosage and ensure it doesn’t interfere with other health conditions or medications.
3. Dietary sources of Vitamin D
Add foods rich in vitamin D into your diet to help compensate for limited sunlight exposure. Foods such as oily fish (like salmon and mackerel), fortified dairy products, and egg yolks can help boost vitamin D levels.
💙 Learn more about how mindful eating also includes eating foods you know will support a healthy mind and body in our Mindful Eating Series.
4. Maximizing indoor natural light
Keep blinds open during daylight hours, sit near windows, and remove any obstacles that block sunlight to increase your exposure to natural light, even when you’re indoors.
5. Outdoor activities during sunnier days
Make the most of sunnier days by spending more time outdoors. Walking, jogging, or cycling when the sun is out can provide significant health benefits and help store vitamin D for periods when sunlight is less available.
💙 Try a A Mindful Run or Mindful Walking to get outside, soak up the sun, and also relax your mind.
Benefits of sunlight FAQs
Can too much sunlight have negative health effects?
Excessive exposure to sunlight can lead to several negative health effects. Use sunscreen with a high SPF, wear protective clothing, and seek shade during the peak sun hours to protect your skin from harmful UV rays. Also, don’t forget to hydrate!
Too much sun exposure can cause:
Risk of sunburn, which can be painful and damage the skin.
Premature aging, such as wrinkles and age spots.
Increased risk of skin cancers, including melanoma, basal cell carcinoma, and squamous cell carcinoma.
Is 20 minutes of sunlight a day enough?
For many people, spending 20 minutes in sunlight several times a week is sufficient to maintain healthy vitamin D levels, especially if you have light skin. However, this duration can vary based on skin type, location, and the time of year. People with darker skin may need more time in the sunlight, as higher levels of melanin in the skin (which gives skin its color) can slow down vitamin D production.
In winter months in higher latitudes, sunlight might not be strong enough to produce adequate vitamin D, so during these times, supplements or changes in your diet may be necessary.
What does sunlight do for the body?
Sunlight plays multiple roles in bodily functions.
Vitamin D production: Sunlight enables skin to synthesize vitamin D, which is essential for bone health, immune function, and reducing inflammation.
Regulation of sleep cycles: Natural light can help regulate the body’s circadian rhythms, which manage the sleep-wake cycle, helping improve overall sleep quality.
Mood enhancement: Sunlight is thought to increase the production of serotonin, a hormone associated with mood. This may help you feel calm and focused, which can help reduce symptoms of depression.
Immune boost: Regular sun exposure can increase the number of white blood cells, which play a key role in fighting infections.
How can people with sensitive skin safely enjoy the benefits of sunlight?
People with sensitive skin should take additional precautions to protect themselves against UV rays while benefiting from sunlight:
Use broad-spectrum sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher, which protects against both UVA and UVB rays, about 15 to 30 minutes before going outside.
Wear protective clothing: Long-sleeved shirts, long pants, wide-brimmed hats, and sunglasses can help protect the skin from UV rays.
Seek shade: Whenever possible, stay under shade, especially during midday hours when the sun’s rays are strongest.
Time your exposure: Spend time outside during the early morning or late afternoon when the sun is lower in the sky, as UV radiation is less intense than at midday.
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