Although many people know that sunlight is necessary for your body to produce enough vitamin D, the other potential health benefits of sunlight are not always mentioned. So if you need more motivation to get outside and into some sunshine, this article is for you. Read more below to learn about the benefits of sunlight for your health.
1. Sunlight improves sleep
Exposure to sunlight, especially early in the day, has been shown to improve sleep at night. Exposure close to bedtime can have a negative effect on your sleep, but will help you stay up later, if that’s what you want.
This is because your body has a circadian rhythm, which is heavily affected by sunlight and darkness. Darkness tells your body it is time to sleep by helping it release melatonin. Most wavelengths of light – not just sunlight – tell your body to stay awake. This is also the reason why it’s not advised to spend much time on your phone before bed. The blue light keeps your body feeling more awake.
This study shows that improved sleep is a benefit of sunlight, rather than other light or because of vitamin D.
To apply this benefit of sunlight to your life, try to take a walk outside early in the day. This will reduce your exposure to the harsher sunlight of midday, but will give you the benefit of sunlight exposure for sleep. Alternatively, a sunlight lamp can also help you get the benefits of sunlight without actually going outside. This can be an especially important alternative for those of us living in climates that don’t have much sun in the winter, like the Midwest.
2. Sunlight can increase mood and productivity
Another one of the benefits of sunlight is that it improves mood and productivity. This is partially because bright lights help people feel more awake and aware of their surroundings, but there are some studies that suggest it can have a direct impact on productivity, as well. According to the study, some tangential evidence suggests that math and reading performance increased when exposed to daylight Most of the studies are too small to be absolutely conclusive, but they suggest that there are productivity gains from increased light – especially daylight.
Sunlight increases mood, especially when it comes to seasonal affective disorder (SAD), anxiety, and depression. This is because sunlight helps our brains release serotonin. Serotonin dysregulation is an important factor in mood disorders. This study shows the relationship between mood and sunlight, suggesting that cognitive function improves while being exposed to sunlight.
To implement these benefits into your own life, I suggest putting your desk at home close to a window, if possible. Either way, opening the curtains and encouraging maximum sunlight in a space used for work is the best way to benefit from sunlight.
3. Sunlight is important for vitamin D
Another benefit of sunlight exposure, and perhaps the most well-known, is its importance in Vitamin D production for the human body. Our bodies can’t produce Vitamin D on their own. They need sunlight to be able to synthesize it from its ingredients.
When people take vitamin D orally, such as through food, it isn’t very useful to your body unless you are also exposed to sunlight. There is a chemical in your skin that is activated when sunlight hits your skin, which then moves to your liver and kidneys, where it becomes active vitamin D.
As you probably already know, vitamin D is necessary for strong bones. Some research also suggests it plays a role in decreasing your chances of getting some kinds of cancer, though this conclusion is uncertain. Here is an older article with more science behind the benefits of vitamin D, if you’re interested.
4. Sunlight is often combined with activity
One of the indirect benefits of sunlight is that you’re usually spending time outside when you’re getting it. This is somewhat obvious, but there are a lot of reasons to spend time outside. The air is generally healthier, and many outdoor activities involve exercise. Here are more health benefits to being outside, many of which are separate from the positive health benefits of sunlight.
Most people know they should be getting more exercise, and getting outside in the sunshine is an excellent way to do so. Exercising outside, in the sunshine and fresh air… what can be healthier than that?
To put this tip into practice, I recommend finding an outdoor hobby that you can participate in. Gardening, hiking, and skiing are all potential options, but really anything that gets you outside on a consistent basis is great!
5. Sunlight has the potential to reduce the symptoms of some chronic conditions
There is some evidence that sunlight can help with some chronic issues, though I would really like to caution against putting too much belief in the few studies that have been conducted.
This article discusses the need for further research into the topic. Many studies have been done on the effects of vitamin D deficiency on chronic health conditions. Unfortunately, the relationship among sunlight, vitamin D, and chronic health conditions has not been studied enough to draw conclusions on.
With that being said, some studies suggest the sunlight can have a larger effect on the conditions than additional vitamin D alone.
Recommendations to get the benefits of sunlight…
If you know you aren’t being exposed to enough sunlight, here are some suggestions to get more of the benefits of sunlight.
-Buy and use a sunlight lamp.
-Take Vitamin D supplements if you live in certain climates.
-Talk a walk outside in the morning or the afternoon. Avoid midday, if possible, since that is when the sunlight is strongest.
-Develop a habit of having an outdoor hobby.
Potential Negative Side Effects of Too Much Sunlight
While there are plenty of benefits of sunlight, there are also risks associated with too much sun exposure. Before spending too much time in the sun, consider these potential consequences, and definitely take steps to mitigate your risk.
Skin Cancer and Early Aging
Skin cancer risk is increased with excessive exposure to sunlight. This is generally well-known, so I will just add a few more less-known facts here. Direct sunlight exposure is worse for skin than indirect exposure. It is also true that skin damage is more likely to cause skin cancer when the person is relatively young, rather than older.
The sun is also responsible for early skin aging. The wrinkles and lines that happen over time, happen faster with excessive sun exposure.
Recommendations for safety to still get the benefits of sunlight
To prevent these consequences from spending too much time in the sun, follow some or all of these steps…
-Wear sunscreen. When outside and exposed to sunlight for over 30 minutes, it is recommended you wear sunscreen to protect your skin from the sun’s UV rays.
-Cover skin when exposed to harsh sunlight.
-Use sunglasses to prevent your eyes from being damaged from the sunlight.
Conclusion
Overall, sunlight can have beneficial effects on health. These benefits include mood benefits, an increase in productivity, and an increase in your body’s vitamin D. Sun exposure must be done in moderation, though, since there are potential negative health consequences of too much sunlight.
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