The Healing Power of the Sun

Sunshine does more than brighten your day; it plays a key role in your physical and mental health. Regular, safe exposure to sunlight helps the body produce Vitamin D, which supports strong bones, immune health, and mood regulation. Sunlight can also improve sleep patterns by helping regulate your internal body clock.

How often do you get natural sunlight during the day?

• 0%Every day
• 0%A few times a week
• 0%Rarely
• 0%Almost never

One major benefit of sunshine is improved sleep. Your body produces a hormone called melatonin, which helps control your sleep cycle. Melatonin production increases when it gets dark, which is why you naturally feel sleepy a couple of hours after sunset. Research shows that getting natural light in the morning, even for about an hour, helps regulate your circadian rhythm. When your body gets enough daylight, it knows exactly when to increase melatonin later, making it easier to fall asleep at night and wake up feeling rested.

Sunshine also helps reduce stress. Melatonin doesn’t just regulate sleep; it also lowers how strongly your body reacts to stress. Spending time outside helps your body naturally balance this hormone. In addition, outdoor activities like walking, stretching, or simply sitting in the sun often involve movement, which further lowers stress levels and helps clear your mind.

Another important benefit of sunlight is its role in maintaining strong bones. Sunlight is one of the easiest and most effective ways for your body to produce Vitamin D. Vitamin D helps your body absorb calcium, which keeps bones strong and prevents them from becoming thin or brittle. For many people, just 5–30 minutes of sunlight a day, depending on skin tone, is enough to support healthy Vitamin D levels.

Sun exposure has also been linked to weight management. Studies suggest that spending about 30 minutes outside between 8 a.m. and noon may be connected to maintaining a healthier weight. While other lifestyle factors play a role, researchers believe early-day sunlight may influence metabolism and how the body processes energy throughout the day.

Your immune system also benefits from sunshine. Vitamin D is essential for immune health, helping the body fight infections and reduce the risk of illness. Consistent, moderate exposure to sunlight has been linked to a stronger immune response and better overall resilience against disease.

Sunshine can also help improve mental health and mood. Exposure to natural light increases levels of serotonin, a chemical in the brain that helps you feel calm, focused, and emotionally balanced. This is why being in the sun often boosts mood and energy. Increased sunlight exposure may also help reduce symptoms of seasonal affective disorder (SAD), which commonly affects people during fall and winter when daylight hours are shorter.

Some research even suggests sunshine may contribute to a longer life. A long-term study of over 30,000 women in Sweden found that those who spent more time in the sun lived between six months and two years longer than those with minimal sun exposure. While scientists continue to study this connection, the findings highlight how important sunlight may be for long-term health.

What makes it hardest for you to get sunlight?

• School or work schedule
• Weather
• Other factors

***Of course, balance is key. While sunshine is beneficial, too much sun can harm your skin. Scientists estimate the body can produce enough Vitamin D with 5 to 30 minutes of sun exposure, depending on skin tone. Wearing sunscreen may reduce Vitamin D production, but it’s still important to protect your skin if you’ll be outside longer. Short, regular exposure is safer and more effective than long periods in direct sunlight.