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Benefits of morning sunlight: health and sleep

I tell you how I improved my life just by adopting the simple habit of bathing in sunlight every morning regularly. Learn about the mental and physical benefits of this good habit!...
Author: Patricia Alegsa
14-05-2024 11:08







  1. A very close experience
  2. Circadian Rhythm Regulation
  3. Vitamin D Synthesis
  4. Improvement of mood
  5. Increase in energy and productivity
  6. Hormonal cycle regulation
  7. The importance of regular exposure to morning sunlight
  8. What studies support the benefits of health?

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According to a large number of published scientific studies, morning sunlight is a natural elixir that offers numerous benefits for physical and emotional health.

This free, unlimited, and accessible resource can have a profound impact on our overall well-being, but to fully harness its positive effects, it is important to receive it regularly.

In this article, we will explore why morning sunlight is so valuable and how it contributes to improving both our body and our emotional health.




A very close experience




I will tell you about a particularly revealing session with a patient we will call Marta to protect her privacy.

She had been dealing with chronic insomnia for years. She had undergone multiple treatments and therapies with little success.

In our first consultation, in addition to exploring her daily routine, I asked her about her exposure to natural light. Her response was a shrug and a puzzled look.

I suggested something simple yet powerful: starting each morning by dedicating at least 15 minutes to direct sunlight exposure.

I explained that morning sunlight helps regulate the circadian rhythm, that internal clock that controls our sleep-wake cycles. I will address these points further in this article later.

Marta accepted the challenge with some skepticism but also with hope. Two weeks later, she returned to my office with a renewed smile.

Not only was she sleeping better; she also felt more active and positive during the day.

She told me how her mornings had acquired a new ritual: going out to the garden with her cup of coffee and allowing herself to enjoy the rising sun.

Are you ready to make that small change? I assure you that the results can be as bright as the first rays of the sun each morning.




Circadian Rhythm Regulation




The circadian rhythm is our body's internal clock that regulates sleep-wake cycles, as well as other essential physiological functions.

Exposure to morning sunlight helps synchronize this biological clock, sending a clear signal to our brain that it's time to be awake and active.

This, in turn, improves our ability to fall asleep at night, resulting in a more regular and restful sleep cycle.

However, it's not the only way to improve your sleep. I suggest you read this other article I recently wrote:

I solved my sleep problem in 3 months: I'll tell you how




Vitamin D Synthesis




One of the most well-known benefits of sun exposure is the synthesis of vitamin D. This vitamin is crucial for bone health, as it facilitates the absorption of calcium and phosphorus.

Additionally, vitamin D plays an important role in the immune system, helping to protect us against diseases. A brief exposure of 15 to 30 minutes to morning sunlight may be enough to maintain healthy levels of vitamin D.




Improvement of mood




Sunlight stimulates the production of serotonin, a neurotransmitter that directly influences mood. Serotonin is known as the "happiness hormone" and adequate levels are associated with feelings of well-being and joy.

Lack of sunlight, especially during the winter months, can lead to a decrease in serotonin production, resulting in disorders such as seasonal depression. Therefore, exposing yourself to the sun in the morning can have a notably positive effect on our emotional state.

I suggest you schedule some time to read this other article:

Six ways to be more positive and attract people into your life




Increase in energy and productivity




Morning sunlight not only improves mood, but also increases energy levels.

Activation of the photoreceptors in our eyes sends signals to the brain that promote alertness and wakefulness, which is especially beneficial for starting the day with energy and staying productive.

Natural light also enhances focus and concentration, key aspects for optimal performance in our daily activities.

You can read more about this in another article:

10 foolproof tips to improve your mood, boost your energy, and feel amazing




Hormonal cycle regulation



The morning sunlight influences the production of various hormones, including cortisol and melatonin.

Cortisol, known as the "stress hormone," naturally peaks in the morning and helps us get going.

On the other hand, melatonin, which induces sleep, decreases with morning light, helping us feel more awake.

Keeping these hormonal cycles in balance is crucial for overall optimal health.




The importance of regular exposure to morning sunlight




To reap all these benefits, it is essential that exposure to morning sunlight be regular.

Inconsistency can disrupt our circadian rhythms, which can lead to sleep problems and ultimately affect our physical and emotional health.

Those who work indoors or live in areas with little sunlight should make a conscious effort to get out into natural light, even if only for a short period each day.

You can read more in this other article that I wrote:

Overcome discouragement: strategies to lift yourself emotionally




What studies support the benefits of health?



Here are some scientific studies that support the information in this article:

"The roles of circadian rhythm and sleep in human chronotype" (Current Biology, 2019). Authors: Jeffrey C. Hall, Michael Rosbash, Michael W. Young

This study reviews how exposure to light, especially in the morning, helps regulate the circadian rhythm. Researchers found that morning light is crucial for synchronizing our biological clock, thus improving sleep quality.

"Vitamin D: Sunlight and health" (Journal of Photochemistry and Photobiology, 2010). Authors: William B. Grant, Michael F. Holick.

This article examines how exposure to sunlight is the most efficient source of vitamin D, essential for bone, immune, and cardiovascular health. The synthesis of vitamin D from UVB sunlight is detailed as a crucial process to maintain adequate levels of this vitamin in the body.

"Effects of sunlight and season on serotonin turnover in the brain" (The Lancet, 2002). Authors: Gavin Lambert et al.

This study demonstrated that serotonin levels in the brain are directly affected by the amount of sunlight. The research showed that light exposure increases serotonin levels, which is associated with mood improvement and reduction of depression symptoms.

Just as my patient transformed his life with this simple act, I invite all of you to consider how you can incorporate more morning sunlight into your days.

Whether it's a short walk before work or simply opening the curtains while you have breakfast, these moments in the sun can be the start of a positive chain for your physical and mental health.



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