Lack of Sun Exposure: What to Address

Monochrome Photo of Man Looking Up

Sunlight is vital to our physical and mental well-being. But what happens when you don’t get sunlight?

For some people, sunlight deprivation can become inevitable in their daily lives due to long winters, busy indoor schedules, or living in areas with limited daylight.

Lack of sun exposure can have significant effects on the body and mind. That’s why it’s important to find alternative ways to maintain health and prevent the negative effects of insufficient sunlight on the human body.

This blog explores practical and effective strategies to help you stay healthy and energized despite the lack of sunlight.

How to Compensate for Lack of Sun Exposure

Here are some alternatives to help you enjoy the benefits of light without exposure to natural sunlight.

Exercise

Physical activity can be a powerful tool to counteract the lack of sun exposure. It has numerous benefits. For instance, exercise can boost your mood by triggering the release of endorphins, or the chemicals in your brain that improve mood and reduce feelings of anxiety or depression. It can also maintain energy levels, especially when you feel sluggish.

Sunlight deprivation can lead to weight gain, but exercising prevents putting on a few pounds by letting you sweat it out.

Exercising doesn’t have to be done when the sun is bright and beaming. Even on cloudy days, your body can absorb sunlight to regulate your sleep-wake cycle and promote vitamin D production.

Eat Vitamin-Rich Food

Another way to compensate for the lack of sun exposure is by consuming a diet rich in nutrients that your body needs, particularly foods high in vitamin D and mood-boosting nutrients. Some of these foods include:

  • Fatty fish like salmon, mackerel, and sardines
  • Egg yolks
  • Fortified foods like milk, orange juice, and cereals
  • Mushrooms

Fatty fish, flaxseeds, and walnuts are rich in omega-3 fatty acids, which can improve brain function and help combat mood disorders. Meanwhile, leafy greens, nuts, whole grains, and legumes provide generous amounts of magnesium and B vitamins that help regulate mood and energy levels.

Light Therapy

One of the most effective ways to address the effects of no sunlight on the human body is light therapy. It involves using a light box that mimics natural sunlight to help regulate your body’s internal clock and boost your mood.

Light therapy is simple. It typically involves sitting near a light box that emits 10,000 lux of brightness for about 20-30 minutes each morning immediately after waking up. It provides many benefits, particularly for those with Seasonal Affective Disorder (SAD).

Vitamin Supplements

If you live in places where sunlight is scarce or your lifestyle limits your time outdoors, supplements can help fill the gap. A daily vitamin D supplement of around 600 to 800 IU per day for most adults can help maintain healthy levels. You may need to clarify the recommended dose with your doctor.

Multivitamins, including vitamins D, B12, and magnesium, can provide the essential nutrients your body needs to support overall health. Similarly, fish oil or algae-based supplements can support brain health and mood stability.

Spend Time Outdoors

Even on winter days or when gray clouds cover the sky, spending time outdoors can help you get some exposure to natural sunlight. After all, UV rays can still penetrate clouds. Take short outdoor breaks throughout the day, whether for a quick walk or spending time near a window with sunlight.

You can also try outdoor activities like hiking, walking in nature, or fun runs. They can provide mental clarity, improve mood, and help you feel more energized.

Maintain a Consistent Sleep Schedule

One effect of a lack of sunlight is a disrupted circadian rhythm, making it harder to fall asleep or wake up regularly. To help your body establish a routine, we recommend going to bed and waking up at the same time each day. Using lights strategically, such as brightening your home in the morning or dimming lights at night, can signal when it’s time to be alert or to tone down.

Moreover, reduce exposure to screens at least an hour before bed, as the blue light from electronics can interfere with melatonin production and disrupt sleep.

Stay Hydrated and Practice Self-Care

Ensure you drink plenty of water throughout the day, as dehydration can worsen feelings of fatigue. You can also perform mindfulness meditation, yoga, or breathing exercises to reduce stress and anxiety caused by sunlight deprivation. 

Frequently Asked Questions

How much sunlight is too much?

The amount of sunlight considered healthy depends on your skin type, location, time of year, and time of day. Generally, 5-15 minutes, and up to 30 minutes if you’re dark-skinned, is the right amount to maximize your time under the sun without causing any health problems.

If you’re targeting your circadian rhythm, spending 15-30 minutes in natural sunlight in the morning can help regulate your sleep-wake cycle and boost your mood. Direct exposure during midday should be limited to avoid excessive UV radiation.

Why must dark-skinned people spend more time under the sun?

People with darker skin tones need more time under the sun to produce sufficient vitamin D due to their higher melanin levels. Melanin is responsible for skin color, and those with darker complexions contain more melanin. While it protects against harmful UV rays and reduces the risk of sunburn, it also acts as a natural sunscreen. 

Due to the melanin in their skin, individuals with darker complexions require greater sun exposure to synthesize the same amount of vitamin D as individuals with lighter skin tones. Because melanin blocks UVB rays, it slows down the body’s ability to convert sunlight into vitamin D.

Can light therapy replace the sun entirely?

While light therapy is an excellent way to compensate for sunlight deprivation, it should not entirely replace the benefits of natural sunlight. It can help regulate mood and circadian rhythms but lacks the UVB rays needed to trigger vitamin D production in the skin. Otherwise, you can get vitamin D through supplements or outdoor exposure.

Light therapy should only be used as a supplement alongside other methods, such as spending time outdoors, eating a balanced diet, and regular exercise.

Does lack of sunlight cause depression?

Yes, sunlight plays a crucial role in maintaining mental health, and its absence can lead to depression, particularly Seasonal Affective Disorder. After all, sunlight triggers the production of serotonin, and lack of it can lead to reduced serotonin levels and an increased risk of depression.

Moreover, darkness stimulates melatonin production, making you sleep, drowsy, and depressed and contributing to low energy. Sunlight deprivation also contributes to symptoms of SAD, including feelings of hopelessness, loss of interest in activities, social withdrawal, and change in sleep and appetite.

Get Out of the Dark Today

Don’t let lack of sunlight hold you back. With the right tools and lifestyle adjustments, you can counter the effects of sunlight deprivation and keep your health on track.

Whether you add light therapy to your routine, incorporate vitamin-rich foods, or stay active, there are plenty of ways to ensure you get the benefits your body needs when sunlight is limited.

Get out of the dark today and take control of your well-being, even when the sun isn’t shining. Visit the Alaska Northern Lights blog to learn more about light therapy as a solution to your sunlight deprivation concerns.

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