Here in Arkansas, the days are short and cold in January, and many prefer to retreat indoors, inadvertently missing out on one of nature’s most powerful health boosters: sunlight. Even in winter, direct sunlight—especially during key times of the day—can profoundly influence our mood, mental health, energy levels, sleep quality, and immune system. Let’s explore why stepping outside to soak in the sun’s rays is essential for our well-being and how to make the most of it throughout the day.
1. Morning Sunlight: A Vital Start to Your Day
The first rays of sunlight in the morning help regulate our body’s internal clock, or circadian rhythm, which governs sleep-wake cycles, hormone release, and metabolism. Exposure to morning sunlight suppresses melatonin—the hormone that induces sleep—and signals your brain to produce cortisol, a hormone that boosts alertness and energy levels.
Morning sunlight also promotes the production of serotonin, often called the “happy hormone,” which plays a key role in stabilizing mood and supporting mental health. Lack of morning light exposure has been linked to seasonal affective disorder (SAD) and other forms of depression.
How to Get Morning Sunlight:
Step outside for 10-15 minutes shortly after sunrise (if you eat an early breakfast this can be a digestive stroll after a meal).
Reflect on reasons to be thankful while enjoying the natural light.
Position your workspace near a window (that doesn’t block UVB rays) that receives morning light if going outside isn’t possible.
2. Midday Sunlight: The Power for Our Bones and Immune System
Midday sunlight is the most efficient source of vitamin D, a nutrient critical for bone health, immune function, and inflammation reduction. Vitamin D deficiency is common during winter months due to reduced sunlight exposure and the lower level of the sun in the sky. Vitamin D deficiency is linked to increased susceptibility to infections and chronic illnesses including osteoporosis.
During the winter, we may not be able to get all the vitamin D we need from the sun (if you are located more than 37 degrees north or south of the equator), and therefore may need to take a vitamin D supplement. But getting out in midday (12-2 pm) sun rays for just 20-30 minutes, even in the winter, can improve our bone health, immune system and decrease inflammation and improves sleep, independent of vitamin D.
Tips for Midday Sunlight:
Schedule a short walk or outdoor activity during lunch breaks.
Wear natural clothing (i.e. cotton – the sun’s rays can go through natural fibers. It does not go through plastic, i.e. polyester).
Expose your face and (if warm enough) your hands to maximize winter sun exposure.
3. Sunset Sunlight: Relaxation and Reflection
As the day winds down, the warm hues of sunset sunlight offer a calming effect on the body and mind. Exposure to natural light in the evening helps transition your body from the high-energy demands of the day to a more relaxed state.
Sunset light signals the body to begin producing melatonin in preparation for sleep. Spending time outdoors before dusk can enhance relaxation, reduce stress, and promote better sleep quality.
How to Enjoy Sunset Light:
Take a leisurely walk during the golden hour.
Reflect with an attitude of gratitude for the day’s accomplishments while you are outdoors as the sun sets. Sing an evening vesper hymn of praise or thanksgiving.
Use this time to disconnect from screens and reconnect with nature.
To Summarize the Broader Benefits of Winter Sunlight:
Mood and Mental Health Stabilization: Regular sunlight exposure reduces the risk of depression and anxiety by supporting serotonin production.
Energy and Productivity: Sunlight boosts energy levels and helps combat fatigue, especially during the darker months.
Improved Sleep: Aligning with natural light patterns improves circadian rhythms, resulting in deeper, more restorative sleep.
Strengthened Immune System: Direct sunlight enhances the body’s immune health, helping the body fight off illnesses, colds and flu.
Relaxation and Stress Reduction: Spending time outdoors under natural light reduces cortisol levels (stress hormone), promoting relaxation and overall mental clarity.
Overcoming Winter Challenges:
Cloudy Days: Even on overcast days, spending time outside provides exposure to natural light, which is beneficial even if the sun isn’t visible.
Shorter Days: Be intentional about stepping outside during daylight hours, especially if you live in a region with limited sunlight.
Cold Weather: Bundle up and find activities you enjoy, such as hiking, walking, or simply sitting by a sunny window.
Winter’s chill doesn’t need to keep you from reaping the benefits of sunlight. By embracing morning, midday, and evening light, you can enhance your mood, energy, sleep, and overall health.
In 2025, would you like to commit to getting out in the sun to nurture your body, mind and spirit? By embracing a daily routine or habit to step outside at sunrise, midday, and at sunset you will enjoy one of our most accessible and powerful gifts: the sun, to embrace health and conquer disease, laying the foundation for a healthier year ahead. Small changes add up to significant results over time. Focus on Progression Over Perfection!
Blue Skies,
Dana
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References:
National Institutes of Health (NIH). Vitamin D and Health. https://www.nih.gov.
Harvard Health Publishing. (2021). The Impact of Sunlight on Mental Health. https://www.health.harvard.edu.
Sleep Foundation. Circadian Rhythms and Sunlight Exposure. Retrieved from https://www.sleepfoundation.org.
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