The Benefits of Morning Sunlight and Why It’s Essential for Your Health and Wellness

Often our mornings are filled with rushing, blue light from our devices and attempts at a healthy breakfast. We probably then top it off with a coffee to try to get an energy boost to be able to tackle the day ahead, but the vast majority of us are overlooking the one thing that will give you an energy boost, up your mood, and set your day up nicely – sunlight. 

Sunlight, especially morning sunlight, will have a profound impact on your mood and your overall health. It’ll help you regulate your internal clock (the circadian rhythm) which will help you sleep easier at night, which of course will make for a more energized day. 

How Morning Sunlight Energizes Your Day

First and foremost it’s a much more pleasant experience waking up to sunlight rather than that jarring iPhone alarm. I know you know which one! 

But when the sunlight hits your eyes, you get a release of the hormone serotonin. The surge of this feel-good hormone will boost your mood, making you feel alert and full of the joys of spring. 

Spending just 10-15 minutes in the morning sunlight will leave you feeling refreshed and ready to take on the day. In addition to all that, sunlight helps you shake off sleepiness, as soon as it hits, it signals your brain to stop producing melatonin which is the hormone responsible for sending you to sleep. 

As your melatonin levels drop, your body clicks into gear and wakes up to get ready for the day. Incorporating some morning sunlight exposure into your routine is much more sustainable than using coffee for a pick-me-up in the morning. Although it is delicious!

Circadian Rhythm: Why Morning Sunlight Sets Your Body Clock

As I mentioned it’s down to your circadian rhythm. Never heard of it? 

It’s your body’s own internal alarm clock, which is what decides when you feel awake, alert, or sleepy throughout the day. Your circadian rhythm is a 24-hour cycle that is linked very closely to natural light, particularly sunlight and it plays a vital role in regulating your sleep cycles, hormone release, and even your metabolism.

Morning sunlight is the most powerful cue for your circadian rhythm that some may say acts like an on/off switch that syncs your internal clock with the daytime. So when natural light hits your eyes in the morning, signals are transported to the hypothalamus which is located in your brain.

The hypothalamus is in charge of a number of your bodily functions, including the circadian rhythm. These signals trigger a reaction in your brain that halts melatonin production, which then sets off your waking cycle, so you can be alert and refreshed!

Even though this reaction starts at the beginning of your day, it does actually set the cycle of melatonin off for when your body predicts it will be time to go to sleep. It’s really quite smart!

When you get into a habit of getting consistent morning sun, it will help reinforce your natural timekeeping system, it’ll make sure that your energy peaks when you need it most and that your body will wind down when it’s time for rest. 

When your circadian rhythm is in sync, you’ll experience better sleep quality, improved mood, sharper focus, and even enhanced digestion.

Vitamin D: The Nutrient That Supercharges Your Immunity

Vitamin D is such a crucial nutrient, and if you’re deficient in it can cause many health problems, including inflammation, joint pain and even developing auto-immune diseases. 

The main function of vitamin D though is to keep your immune system strong and working at full capacity. You can get small amounts from food or supplements the best way to get your vitamin D in, is to soak it in from the sun. 

When your skin gets the UVB rays, it kicks off the production of Vitamin D in your body, which is actuated by your kidneys and liver for use throughout your body. But why is Vitamin D important for your immune system? Well, it switches on immune cells like T cells and macrophages, which are your body’s first line of defense against harmful pathogens. 

It helps these cells to work at their highest level making sure that they can identify and eliminate bacteria, viruses, and other invaders. Without Vitamin D your immune system won’t run smoothly or effectively leaving you vulnerable when it comes to infections and viruses. 

Furthermore, Vitamin D helps to cut down inflammation in the body, which can affect the immune system. 

How Sunlight Sharpens Your Mind

When the sunlight graces your skin, you’re not just waking up your body you’re giving your brain a nudge too. One of the most potent effects of early sun exposure is the burst of serotonin, often referred to as the “feel-good” neurotransmitter. 

Serotonin is a key element in leveling out your moods and emotions, meaning it’s essential for good vibes and happy life. Serotonin gets released (again) when the sunlight hits your eyes and all those signals travel up to your brain.

Have you ever wondered why a bright sunny day makes you feel like you can take on the world? Serotonin is why! It also has another function in your body which is helping sharpen your attention, improve memory, and reduce anxiety. This is why early morning sun can lead to increased mental clarity and a more relaxed state of mind. 

The Mental Health Benefits of Sun Exposure

Sunlight is quite literally nature’s happy pill. 

Sunlight has an incredibly positive effect on your mental health. This is where SAD (seasonal affective disorder) comes from. As the dark nights and mornings roll in, you’ll probably find yourself feeling more and more somber and not as vibrant as you were during the long, brighter days. 

SAD is a type of depression that comes around during the winter months and is also known as the winter blues. This can be debilitating for some people, but the fantastic news is sunlight, especially when you get it in, in the morning can be a powerful remedy for SAD. 

The reason this happens is that the lack of sunlight in the winter interrupts your body’s flow of serotonin production. And lower levels of serotonin contribute to feelings of sadness, fatigue, and on top of all that, depression. 

What happens if you’re in a low-light climate? Don’t worry! You can get lamps that imitate natural daylight which will help boost your serotonin levels back up. While it’s not a like-for-like replacement, it can help provide the positive effects that natural sunlight brings.

Bright Mornings, Brighter You

Getting sunlight in during the morning is more than just a gorgeous way to start your day, it’s one of nature’s best ways to have you feeling on cloud 9 and arm you against all manner of infections and viruses. 

Although we don’t hear it enough, morning sunlight exposure is actually essential for your mental and physical health. So my recommendation would be to try to get in at least 10 minutes of early morning sunshine each day, but if your country doesn’t allow it, it’s definitely a good idea to invest in a sunlamp. 

Now you’ve got a great excuse to become a sunseeker!