Sunlight and anxiety: how the sun can impact mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits of sunlight on physical health and how it can impact anxiety and mental health. Plus, 6 tips for integrating more sun into your daily life.
Ever notice how much happier people seem when the sun is shining? Turns out, there’s a reason for that. Sunlight can play a critical role in our physical and mental health. By aiding in the production of chemicals that keep us feeling calm and focused, exposure to sunlight can help us manage anxiety, improve our mood, increase energy levels, and boost our overall sense of wellbeing.
While you seek more sunlight, it's important to protect your skin. Use sunscreen, wear protective clothing, and avoid the sun during peak intensity hours to prevent skin damage. This can allow you to enjoy the sun safely while minimizing the risk of harmful effects.
How does sunlight impact anxiety and mental health?
You’re not just imagining it — getting outside and enjoying the sunshine can have a major impact on your physical and mental health. These effects can help reduce anxiety and help you feel better about things.
Vitamin D production
Research has linked higher levels of vitamin D with improved mood and reduced symptoms of anxiety. Vitamin D can support brain health, affecting neurotransmitters like dopamine and serotonin that influence our moods.
When your skin is exposed to sunlight, it produces vitamin D — an essential nutrient that helps maintain bone health, immune function, and brain health. Adequate vitamin D levels are linked with a lower risk of chronic diseases such as multiple sclerosis and heart disease.
Increases serotonin levels
Exposure to sunlight is thought to be related to a hormone called serotonin. Serotonin is often called the body’s natural feel-good chemical because it is associated with your mood. Balanced levels of serotonin are thought to be associated with lower feelings of anxiety and enhance overall mood stability.
During winter months some people develop a form of depression known as seasonal affective disorder (SAD), perhaps related to a drop in serotonin levels. Regular sunlight exposure might help prevent SAD.
Regulates melatonin
Getting enough sunlight during the day can also help regulate the production of melatonin, one of the hormones responsible for sleep. Lack of sleep is associated with increased stress and anxiety levels. Sunlight exposure might help to regulate sleep patterns and perhaps help you to maintain a healthier balance of hormones.
Lowers blood pressure
Sunlight exposure can lead to a natural decrease in blood pressure. This might be due to the sun's rays triggering the skin to release a compound called nitric oxide, which dilates the blood vessels. When the blood vessels are dilated, blood pressure can drop, and lower blood pressure is associated with a lower level of anxiety.
Improves cognitive function
Regular exposure to sunlight is perhaps associated with improved cognitive function, which can include better decision-making and problem-solving abilities. When you’re able to manage daily tasks and challenges more effectively, you may experience less stress and anxiety.
Reduces symptoms of depression
There’s evidence that increasing your exposure to sunlight can help decrease symptoms of depression, especially seasonal depression (SAD). Anxiety is a leading symptom of SAD. For some, sunlight may act as a natural antidepressant, improving your overall mood and lowering your chances of experiencing anxiety.
6 tips for integrating more sunlight into your daily life
You don’t have to spend your whole day outside to reap the mental and physical health benefits of sunlight. Here are a few simple tips to help you increase your daily sunlight levels.
1. Adjust your morning routine
Begin your day by welcoming sunlight into your environment. Open your blinds first thing in the morning or step outside to enjoy the early sun. Morning sunlight can be especially beneficial as it can help set your body's internal clock for the day, enhancing your mood right from the start.
💙 Practice how to Turn Choice Into Routine with the guidance of Jay Shetty to begin to establish new morning rituals that benefit your mental wellbeing.
2. Take short outdoor breaks
If you spend most of your day indoors, try to take short breaks to go outside. A brief walk or a few minutes in a sunny spot during can help increase your vitamin D levels and as a result, boost your mood.
💙 Double the benefits of your time outside when you pair it with a Mindful Walking meditation.
3. Rearrange your workspace
If possible, set up your desk near a window that receives ample sunlight. Natural light in your workspace can reduce eye strain, increase your productivity, and keep your mood elevated throughout the day.
4. Use light therapy boxes
If you live in an area with long winters or limited sunlight, try a light therapy box. These devices mimic natural sunlight and can be particularly effective for treating seasonal affective disorder (SAD). This can help improve your general mental wellbeing.
5. Plan outdoor activities
Add outdoor activities into your leisure time. Gardening, cycling, hiking, or simply taking a walk in the park can all provide opportunities for sunlight exposure, and can boost physical health and mental clarity.
💙 Discover the healing power of a Nature Walk with Eric López, PhD, in his Walk Away Stress series.
6. Protect your skin
While you seek more sunlight, it's important to protect your skin. Use sunscreen, wear protective clothing, and avoid the sun during peak intensity hours to prevent skin damage. This can allow you to enjoy the sun safely while minimizing the risk of harmful effects.
Sunlight and anxiety FAQs
How much sunlight is necessary for mental health benefits?
To get the mental health benefits of sunlight, about 10–30 minutes of sunlight exposure several times a week is generally sufficient for most people. This amount can vary based on skin type, geographic location, and current UV levels. People with lighter skin may need less time to produce the same amount of vitamin D as those with darker skin. It’s important to take care with sun exposure, balancing your amounts to avoid skin damage while still obtaining the benefits.
What are the benefits of sunlight exposure?
Having a small amount of safe sun exposure can help to balance serotonin levels, boost Vitamin D production and also regulate melatonin. These factors can lead to boosted mood and better sleep, which may result in better overall wellbeing.
What are the risks of too much sun exposure?
Excessive sun exposure can lead to several risks, primarily skin damage. This includes sunburn, premature aging, and an increased risk of skin cancer.
Too much sunlight can also lead to heat exhaustion or heat stroke, especially during hot weather, so make sure you stay hydrated. Use sunscreen, wear a hat and protective clothing, and limit sun exposure during peak intensity hours (usually between 10 am and 4 pm) to help reduce these risks.
Can sunlight therapy replace medication for anxiety or depression?
Sunlight or light therapy can be an effective supplement in treating anxiety or depression, especially seasonal affective disorder (SAD). However, it’s typically not a replacement for prescribed medications. For most people, the best approach is a combination of therapies, which might include medication, light therapy, counseling, and lifestyle changes. Always consult your healthcare provider before making any changes to your treatment plan.
What should I do during the winter months to get enough sunlight?
During the winter months when sunlight is less available, try to maximize your sunlight exposure by doing the following:
Spend time outdoors whenever the sun appears. Even taking a short walk during a break in your working day can be beneficial.
Use light therapy boxes to help supplement the lack of natural sunlight. These devices are designed to mimic natural light and can help you maintain mood and energy levels during darker months.
What time of day is best for sunlight exposure?
The best time for sunlight exposure is when the sun is at its highest point. This is when sunlight is most direct and the production of vitamin D is most efficient. However, because UV radiation is also strongest at this time, it’s important to monitor skin exposure to prevent damage. Just a short duration (as little as three minutes in some cases) during these hours can be sufficient.
It's a good idea to discuss sunlight exposure with a healthcare provider, especially if you have skin concerns, a history of skin cancer, or any medical condition that might be affected by sun exposure. Your doctor can offer personalized advice based on your skin type, medical history, and any medications you might be taking that could increase your sensitivity to sunlight. They can help you understand the right balance between getting enough vitamin D and protecting your skin (and eyes) from harmful UV rays.
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