What Happens When You Don’t Get Enough Sunlight?

A person sitting on a rock at golden hour

What happens if you don’t get enough sunlight? Sunlight is more than just a source of warmth and light; it’s a fundamental factor in our health and well-being. It offers various benefits, such as supporting the body’s biological processes, producing vitamin D, and influencing our mood.

However, despite these benefits, many people today face sunlight deprivation because they spend most of their time indoors, especially in offices, schools, and during colder months. This lack of sunlight can lead to different health conditions, such as vitamin D deficiency, mood disorders, poor sleep quality, and a weakened immune system.

Understand the effects of no sunlight on the human body and how important it is to maintain its balance in our lives. After all, when we don’t get enough sun exposure, our bodies suffer. 

Why Do We Need Sunlight?

Sunlight is essential to human health, providing numerous physical and mental benefits. Beyond the warmth and light it offers, sunlight plays a critical role in regulating various bodily functions and maintaining overall well-being.

A lack of sun exposure can lead to vitamin D deficiency, typically defined by blood levels below 20 ng/mL, with insufficient levels between 21-29 ng/mL. Adults should aim for 1,500-2,000 IU of vitamin D daily. Almost 50% of adults in the U.S. are affected by vitamin D deficiency, one of the most common nutritional deficiencies worldwide.

What Happens if You Don’t Get Enough Sunlight?

The lack of sunlight effects on the body can be profound. A lack of sun exposure can lead to various physical and psychological problems, including:

  • Irregular sleep-wake cycles
  • Low energy and productivity
  • Seasonal depression
  • Weak immune system
  • Fragile bones
  • Weight gain
  • High blood pressure
  • Nearsightedness
  • Higher risk of cancer
  • Trouble focusing or brain fog

Prolonged lack of sun exposure can have more severe consequences. It can lead to:

  • Increased risk of heart disease
  • Susceptibility to autoimmune diseases
  • Development of bone disorders like rickets and osteomalacia
  • Cognitive decline and memory issues
  • Worsening of pre-existing conditions like diabetes, hypertension, and chronic pain

Benefits of Sunlight

Getting a healthy amount of sunlight provides you with various health benefits, including:

Vitamin D Production

One of the primary benefits of sunlight is its role in synthesizing vitamin D. Getting a healthy amount of sunlight triggers the production of this essential vitamin in your skin cells, providing various health benefits, including:

  • Maintains healthy bones
  • Supports the immune system
  • Regulates calcium levels
  • Promotes brain function
  • Regulates blood sugar

Strengthens Bones

Vitamin D also supports bone health, particularly by helping the body absorb calcium. Calcium is essential for building strong bones and preventing various conditions. Insufficient vitamin D levels lead to weaker bones and a higher risk of fractures.

Lack of sunlight and subsequent deficiency in vitamin D can also lead to various bone disorders. For instance, rickets in children and osteomalacia in adults are conditions wherein the bones become soft and weak. Regular exposure to sunlight helps prevent the development of these conditions and supports bone mass and density. 

Kills Bacteria

Americans, on average, spend 90% of their time indoors, where concentrations of pollutants are higher than in typical outdoor environments. These dust particles carry different types of bacteria, which can trigger asthma and allergic reactions.

Sunlight, particularly with its ultraviolet rays, can naturally kill bacteria and other harmful microorganisms, making it beneficial for your health and the environment. It can penetrate bacterial cells and disrupt their DNA, preventing their replication and eventually leading to their death. In fact, a 2018 study stated that 1 in 8 bacteria survived in a darkroom environment, but only 1 in 16 dust bacteria survived after being exposed to sunlight.

Moreover, sunlight can kill bacteria, making it a natural disinfectant. Drying clothes and bedding under the sun was a common practice in the past. It not only dried them but also helped eliminate bacteria and other pathogens.

Improves Mood

Does lack of sunlight cause depression? Sunlight exposure is directly linked to the production of serotonin, a hormone that helps stabilize mood, improve focus, and foster feelings of happiness. It is notably beneficial for individuals with Seasonal Affective Disorder (SAD), a type of depression that usually occurs in the darker months of the year when there’s less sunlight.

The exact cause of SAD needs further research, but studies have shown that lack of sunlight affects the way the hypothalamus works. It makes it more difficult for the circadian rhythm to time certain functions, like waking up, resulting in feelings of despair and fatigue.

Sunlight exposure is directly linked to the production of serotonin, a hormone that helps stabilize mood, improve focus, and foster feelings of happiness. Lack of sunlight may lead to lower serotonin levels, which is why some people feel more joyful and energetic on sunny days.

Promotes Better Sleep

One less obvious but crucial benefit of sunlight is its role in promoting better sleep quality. Sunlight helps regulate the body’s natural sleep-wake cycle, or the circadian rhythm, which is key in determining when we feel awake and when we feel tired.

In fact, experts recommend being in bright sunlight in the morning to better your chances of falling asleep at night. Doing so signals your body that it’s time to be awake and alert. As the day progresses and natural light fades, your body prepares for sleep by producing melatonin, the hormone responsible for sleepiness. Having a regular pattern of sunlight exposure keeps this cycle in balance.

Lack of sunlight or irregular exposure to natural light can lead to sleep disorders, such as insomnia or delayed sleep phase syndrome. These issues often arise when the circadian rhythm is disrupted, causing complications such as trouble falling asleep, waking up frequently at night, and waking up too early.

Prioritize Sunlight for Your Health

Sunlight is vital to a healthy lifestyle, offering various benefits such as immune system support and mood and sleep quality enhancement. The lack of sunlight effects can have a serious impact on your well-being, contributing to issues such as vitamin D deficiency, disrupted sleep patterns, and even mood disorders.

To maintain a balanced and healthy life, make it a priority to get outside and enjoy the sunlight whenever possible. Whether it’s a daily walk, outdoor activities, or simply sitting by a sunny window, every bit helps. 

If sunlight isn’t accessible due to weather, geographical locations, and lifestyle, consider alternatives like light therapy to meet your body’s needs. Visit the Alaska Northern Lights blog to learn how it can be the solution you need to address the lack of sunlight symptoms.

Let the Sunlight In Today

Regular but cautious exposure to sunlight is essential. Without it, the effects of lack of sun exposure on the human body can lead to serious physical and mental health issues.

Make it a habit to step outside and enjoy the sun’s benefits for a healthier and happier life. Visit the Alaska Northern Lights blog to learn more about sunlight exposure and light therapy as a versatile alternative.

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