You can’t beat those rays of sunshine in terms of a great way to wake up in the morning! It just makes waking up and getting out of bed so much easier !
That golden glow does more than just signal the start of a new day. For centuries, humans have turned to sunshine as a source of comfort and renewal. Today, science confirms what many have intuitively known: sunshine has a profound impact on our mood, our physical body, and our overall mental wellbeing.
One of the most powerful ways sunshine affects us is through its influence on serotonin, a neurotransmitter that helps regulate mood. Sunlight exposure stimulates the production of serotonin in the brain, which in turn boosts feelings of wellbeing and happiness. This is part of why people tend to feel more upbeat and energised on bright days.
A pivotal study from the Baker Heart Research Institute in Melbourne found that brain serotonin levels are directly related to the duration of bright sunlight. The more sunshine people were exposed to, the higher their serotonin levels tended to be. Unlike artificial light, natural sunlight appears to trigger a more sustained and potent chemical response.
While technically a hormone, vitamin D is synthesised in the skin through exposure to ultraviolet B rays from the sun. This process is essential for maintaining strong bones, supporting the immune system, and regulating inflammation. Low levels of vitamin D have been linked to fatigue, muscle pain, depression, and a higher risk of autoimmune disorders.
A widely cited paper in the journal Nutrients (2018) detailed how vitamin D influences everything from cell growth to neuromuscular function. In northern climates, where sunlight is scarce during winter, supplementation is often recommended to compensate for the drop in natural production.
One of the most dramatic examples of sunshine’s effect on mental health is Seasonal Affective Disorder, or SAD. This form of depression occurs during the darker months and is linked to changes in circadian rhythm and serotonin activity. People with SAD often report feeling lethargic, withdrawn, and emotionally flat as the daylight dwindles.
Light therapy has become a common treatment. Patients sit in front of a light box that mimics natural sunlight, and studies consistently show improvements in mood and energy. The National Institute for Health and Care Excellence (NICE) recognises light therapy as an effective treatment for SAD, underscoring how closely our minds and bodies are tied to environmental light.
Exposure to natural light also plays a crucial role in regulating circadian rhythms, the internal clock that governs sleep-wake cycles. Morning sunlight, in particular, helps anchor this rhythm, telling the brain when it is time to be alert and when it should wind down.
Research from Harvard Medical School has shown that exposure to morning sunlight can improve sleep quality, especially for those suffering from insomnia or disrupted sleep due to jet lag or shift work. Getting outside early in the day—just 15 to 30 minutes—can improve both alertness during the day and the ability to fall asleep at night.
Many people can trace a moment of clarity or emotional shift back to time spent in the sun. Take Amanda, a London teacher who struggled with postnatal depression during a grey January. She began taking daily walks in the mid-morning sun, even on cloudy days. “It felt like waking up from a fog,” she said. “It didn’t cure everything, but it gave me enough light to think clearly again.”
Or Tom, a former software engineer living in Sweden, who experienced his first severe bout of depression during the long, sunless winter. After reluctantly agreeing to a light therapy trial recommended by his GP, he reported feeling “like someone turned the volume back up on the world.”
While sunlight offers clear benefits, moderation is key. Excessive UV exposure increases the risk of skin damage and skin cancer. The World Health Organization recommends short periods of unprotected sun exposure (about 10 to 20 minutes per day, depending on skin type and location), while also advocating for protective measures such as clothing, shade, and sunscreen during prolonged exposure.
You do not have to move to the Mediterranean to benefit from sunlight. Small adjustments can make a significant difference. Open your blinds first thing in the morning. Take your coffee outside. Work near a window when you can. Even on overcast days, natural daylight is more powerful than indoor lighting.
When we talk about wellness, we often focus on nutrition, exercise, or mindfulness. But sunlight is a foundational element, silently shaping how we feel, think, and move through the world. It is the original antidepressant, immune booster, and circadian guide, all rolled into those golden rays.
In a world increasingly lived behind screens and beneath artificial lights, rediscovering the sun might just be the simplest way to reconnect with what makes us human.
