You’re finally outside, and maybe you’re hurrying to get to work or a lecture. Then suddenly, you realize that the sun is softly hovering over your skin. For a moment, time slows down, and you allow the sunlight to seep through your skin and warm your whole being. You turn your face to the sun, and you can’t stop your lips from curving into a genuine and satisfied smile. Does the story start to sound familiar? Wait until you hear the whole story about sunlight and mental health!
Indeed, the smile that appears when your face meets the sun is no coincidence. Sunlight has no magic tricks, and it is a real smile. A sincere smile on your lips is one of the most important body signs that you are happy and feeling good. But how can the sun millions of miles away affect your mood in such a dramatic way? Can sunlight and mental health be related?
Let’s find out!
How Can Sunshine Improve Your Mood and Mental Health?
Increased Serotonin Levels
One of the key factors that contribute to the happiness we feel on sunny days is the increased production of serotonin in our brains. Serotonin is a neurotransmitter that regulates mood, appetite, and sleep. Serotonin levels in the brain fluctuate seasonally, reaching their peak levels in the summer and their lowest levels in the fall and winter. The amount of serotonin produced depends on the intensity and duration of the sunlight exposure, as well as individual factors such as skin type and age.
Serotonin levels have been found to be lower in people with depression and anxiety, and exposure to sunlight has been shown to improve symptoms of these conditions. In fact, light therapy, which involves exposure to artificial light that mimics sunlight, is sometimes used as a treatment for depression and other mood disorders. So, spending time outside in the sun can be a simple and effective way to boost your mood and overall well-being.
Melatonin regulation
Melatonin is a hormone that is closely linked to our sleep-wake cycles and plays a key role in regulating our internal rhythms and promoting restful sleep. The production of melatonin is regulated by a complex interaction between light and the body’s internal clock, which is controlled by the suprachiasmatic nucleus (SCN) in the brain. When it’s dark, the SCN signals the pineal gland to produce more melatonin.
If you are exposed to sunlight early in the morning, you produce melatonin faster at night and fall asleep more easily. Getting sunlight early in the day is crucial for melatonin rhythms, and a balanced circadian rhythm can lead to higher energy levels and mood by ensuring quality sleep. Thus, sunshine can improve your mental health by optimizing your circadian rhythm.
Vitamin D Production
Unlike other vitamins, vitamin D is only produced in the body when the skin is exposed to ultraviolet B (UVB) radiation from sunlight. Studies have suggested that vitamin D deficiency is linked to depressive symptoms, and vitamin D supplementation has been shown to be a treatment modality for depressed patients with vitamin D deficiency. Moreover, when healthy people were given vitamin D supplements in winter, they reported improvements in their mood.
Therefore, spending time outdoors in the sun can be an effective and natural way to increase vitamin D production in the body, which may in turn help to regulate mood and improve overall well-being. However, if you don’t have access to adequate sunlight, you can also take vitamin D supplements and benefit from their mood-boosting effects. Taking too much vitamin D can cause adverse effects on the body, so make sure you do not take more than you need.
What Are The Risks of Not Getting Enough Sunlight For Your Mental Health?
Indeed, many studies have shown that not getting enough sunlight can have negative impacts on mental health. Emotional distress was found to increase in winter when there is less sunlight and decrease in summer when there is more daylight. Moreover, lack of sunlight exposure has been linked to an increased risk of depression, seasonal affective disorder (SAD), and other mood disorders.
Seasonal affective disorder (SAD) is a type of depression that is related to changes in the seasons. It typically occurs in the fall and winter months when there is less daylight, and symptoms tend to subside in the spring and summer when there is more daylight. Decreased sunlight exposure during the winter months might disrupt the body’s internal clock and the functioning of mood-regulating compounds like serotonin and melatonin. SAD symptoms may include feelings of sadness, hopelessness, and worthlessness, as well as decreased energy, fatigue, and changes in appetite and sleep patterns. Although the winter months are not as difficult for everyone, many people can have issues with their sleep patterns and feel more tired, and down.
One study also showed that when sunlight exposure is limited, the probability of cognitive impairment increased among depressed patients. This suggests that insufficient exposure to sunlight can also pose a threat to cognitive health.
How To Benefit From Sunlight?
For your circadian rhythm to function optimally, you should get sunlight as early in the morning as possible. Natural light activates the wake-up mechanism and programs the biological clock to release melatonin 16 hours later. It provides a balanced circadian rhythm in which metabolic processes are optimized, leading to maximized energy levels, mood, and motivation.
While sunlight has many benefits for mood and overall well-being, it’s important to be mindful of the potential risks and take precautions to protect yourself from sun damage. Without adequate protection, prolonged sun exposure can raise the risk of skin cancer, early aging, and other skin damage. Therefore, it’s recommended to limit direct sun exposure during peak hours when the sun is strongest, typically between 10 a.m. and 4 p.m. If you plan to be in the sunlight for more than 15 minutes, remember to put sunscreen with at least 15 SPF. Of course, never look directly into the sun. By taking a balanced approach to sun exposure, we can maximize the positive effects of sunlight on our mood and mental health while minimizing the risks.
When natural sunlight is limited or not accessible, you can also use a light box, a device that emits bright artificial light that mimics the effects of natural sunlight. It is primarily used for the seasonal affective disorder (SAD) and sleep disorders. It can also be a useful tool for improving mood and mental health during winter months.
Conclusion
Sunlight can affect your mood and mental health through various mechanisms. The most prominent ones that stand out as a result of the researches conducted are the regulation of serotonin and melatonin and the formation of vitamin D. For the greatest benefit, getting some sunlight first thing in the morning when you wake up will help regulate your circadian rhythm and ensure that your body is functioning optimally. If you live in a place with long periods of overcast weather, you may find it useful to try light boxes.
I think the best thing about a sunny day is that it offers you a free and natural mood booster. All you have to do is be there and let the sunlight brighten your whole well-being. The next time you open your eyes to a sunny day, you now know that the sun has something to say to you. I guess those who have been saluting the sun in yoga all this time have a point 🙂
Remember, there’s nothing a sunny day can’t handle!
Featured Photo by Laura Pratt on Unsplash
Hi Elif,
As a sun lover person, i find this content very interesting and ispiring. Sun is directly linked with my mood indeed. Seeing its scientific background with referenced studies and your catchy language, it is really helpful for me. Thank you so much. Looking forward to your next contents…