Morning sunlight is more than just a pleasant way to start the day. It’s also critical for supporting overall health and wellness. While many recognize the importance of sun exposure, various factors make it difficult to get enough.
This blog explores why some people struggle to get sunlight, highlights its benefits, and provides practical tips on maximizing the benefits of morning sun. It will also introduce an effective alternative to sunlight: light therapy.
Why Do Some People Have Difficulty Getting Morning Sun?
Several factors prevent individuals from getting enough morning sunlight, including the following:
- Indoor Lifestyle: Many people spend most of their time indoors, especially those working in offices or living in urban areas with limited access to outdoor spaces.
- Weather Conditions: Cloudy, rainy, or snowy days reduce sunlight, limiting optimal sun exposure.
- Geographical Location: Where you live also plays an important role in how much sunlight you receive. Those in high latitudes experience less sunlight during certain times of the year, particularly in winter.
- Sleep Patterns: Late-night routines or irregular sleep schedules can cause people to miss the vital morning sunlight hours.
- Health Concerns: Some people have medical conditions, such as photosensitivity or skin-related issues, that limit their time in the sun.
What Benefits Do We Get From the Sun?
Improves Sleep
The circadian rhythm governs your sleep-wake cycle. Spending time in morning sunlight regulates your body’s internal clock, telling your body when to increase or decrease melatonin levels.
When your eyes detect the blue light from the sun, they signal the brain to reduce melatonin, which helps you feel awake and energized during the day. Similarly, they help produce melatonin later in the evening, ensuring deeper and more restful sleep.
Boosts Vitamin D Production
One of the most well-known benefits of sunlight is its role in synthesizing vitamin D. This essential nutrient supports bone health, immune function, and mood regulation. A few minutes in the morning sun can help maintain adequate levels.
This essential nutrient also supports bone health and immune system function. Vitamin D helps the body absorb calcium and phosphorus, strengthening bones and reducing the risk of fractures and osteoporosis. It also enhances the body’s defense against infections, reducing the likelihood of colds, flu, and autoimmune disorders.
According to the World Health Organization, 5-15 minutes of sunlight twice to thrice a week is enough to enjoy the vitamin D-boosting sunshine benefits. However, to be effective, you must not wear sunscreen or clothing that covers your skin. If you’re spending more time outdoors, sunscreen with at least SPF 15 can do to protect your skin.
Enhances Mood and Reduces Stress
Sunlight triggers the release of serotonin, a hormone that boosts mood and helps you feel calm and focused. It is also associated with improved emotional stability, reduced risk of depression and anxiety, and a greater sense of calm and well-being throughout the day.
Improves Skin Health
Moderate exposure to the sun helps improve certain skin conditions, such as eczema, acne, psoriasis, and jaundice, by triggering the release of compounds that eliminate inflammation. Excessive sun exposure can damage the skin, but gentle UV rays in the morning are less likely to cause harm than the intense midday sun.
There is no exact measurement of how long you should stay outside to reap sunshine benefits. However, it depends on your skin type and how direct the sun’s rays are. For instance, if you have fair skin, you typically can get a sunburn more quickly than those with darker skin, especially if you go out between 10 a.m. and 4 p.m.
Promotes Heart Health
Another benefit of the morning sun is its effect on cardiovascular health. It stimulates the production of nitric oxide, which relaxes blood vessels to improve blood flow and circulation. It also reduces blood pressure, lowering the risk of heart disease and stroke.
Helps Maintain Healthy Weight
Morning sunlight is linked to better metabolism and appetite regulation, especially if received between 8 a.m. to noon. While other factors are involved, such as exercise and spending time outdoors, studies suggest that exposure to light early in the day can help stabilize hunger hormones like ghrelin and leptin, reducing overeating.
Encourage Outdoor Activity
One of the often-overlooked sun health benefits is how it motivates physical activity. Soaking up the morning sun prompts you to engage in physical activities, like walking, jogging, or yoga. Being active outdoors amplifies the sun’s positive effects, further enhancing overall well-being.
Enhances Social and Emotional Connections
Morning walks or outdoor activities in the sunlight often create opportunities to connect with others. Whether it’s meeting neighbors, engaging in group exercises, or simply enjoying nature, sunlight fosters a sense of community.
How to Maximize the Benefits of Morning Sun
Incorporating sunlight into your daily routine can be challenging, especially with modern indoor lifestyles and environmental limitations. Here are practical tips to help you make the most of sun health benefits:
Start Your Day Outside
Begin your day with a 10-20-minute outdoor walk. This will kickstart your metabolism and improve your mood. You can also consider shifting your yoga, jogging, or stretching routine outdoors for a double dose of sunlight and physical activity.
Use your phone or calendar app to schedule time for sunlight exposure. Pair it with your morning coffee or journaling on your porch to start your day right.
Open Up Your Home to Natural Light
Keep your curtains open to allow natural light to flood your living space. Similarly, you can sit near a window with ample sunlight while doing your morning routine. Mirrors and light-colored walls are also effective ways to amplify sunlight in your home.
Embrace Outdoor Work or Leisure
There are various ways to embrace outdoor work and leisure. For instance, set up a workspace or take calls outside in the morning. This way, you’re hitting two birds with one stone. You can also consider gardening, as taking care of plants in your backyard or balcony offers a relaxing way to soak up the sun. Moreover, meet with your loved ones for breakfast or coffee in a sunny spot instead of indoors.
Plan Weekend Outdoor Activities
Try morning hikes and community sports to make the most of the sunlight advantages. Exploring trails or parks early in the day combines sunlight exposure with fresh air and exercise. You can make it a family activity by taking your little ones to the park to build a healthy habit for the whole family. If you have pets, morning walks are an ideal way to ensure both benefit from sunlight. After all, it’s not just us who can enjoy the benefits of morning sun.
Light Therapy: A Practical Alternative to Morning Sun
Light therapy involves using light boxes to simulate the benefits of morning sun. These devices emit bright light calibrated to mimic sunlight’s intensity and wavelength, providing a practical way to support health when natural sunlight isn’t accessible.
Follow these tips to maximize the benefits of the sun through light therapy:
- Use in the morning: Light therapy is most effective when used early in the day, ideally within an hour after waking up. This helps align your body clock with the natural rhythm of sunlight, even if you’re indoors.
- Choose the right device: Choose a full-spectrum light box that delivers at least 10,000 lux of brightness. If you have a vitamin D deficiency, consider devices with UVB light specifically designed for this purpose.
- Follow consistent sessions: Start with 20-30 minutes of light exposure daily, with the device positioned 16-24 inches away. It’s best to angle the device downwards to imitate sunlight. You don’t need to look at the light directly, so having it in your peripheral vision will suffice.
Enjoy Sunlight Benefits for Your Well-Being
Incorporating sunlight into your daily routine can profoundly impact your health and well-being, whether naturally through sunlight exposure or artificially through light therapy. When natural sunlight is hard to come by, light therapy provides a convenient and effective alternative to ensure you don’t miss out on its benefits. Whether basking in the morning sun or relying on a light therapy device, both can help you shine brighter, inside and out.
Visit the Alaska Northern Lights blog to learn how light therapy can benefit your health.