Since the mid-20th century, health experts have been warning us about the dangers of UV radiation from the sun and warning us to arm ourselves with sunscreen, hats, and UV resistant clothing to prevent skin cancer. We worry about UVA versus UVB rays and SPF 30 versus SPF 50.  While we spent years chasing our kids around to slather them with sunscreen, hundreds of researchers have been studying the sun’s extraordinary health benefits. Our heightened concern about aging and skin cancer may have prevented us from appreciating all the benefits that can come from a relatively small amount of sun exposure.  

It turns out that the sun offers us a full spectrum (pun intended) of amazing health improvements: 

• Better Quality Sleep 

• Improved Mental Health 

• Improved Focus and Energy 

• Disease Prevention 

• And, of course, More Vitamin D 

Neuroscientist, Andrew Huberman, a Stanford professor whose podcast, “Huberman Lab,” is often ranked as the number one health podcast, has figured out how to balance the sun’s benefits with the dangers of too much sun exposure. His practice is backed by science, he does it every day, and urges all his listeners to do it too: 

“Get some morning sunlight!” 

Huberman considers viewing (more on that later) morning sunlight in the top five of all actions that support mental health, physical health, and performance. He says spending 5 minutes (up to 20 minutes if it is a cloudy day) in the sun each morning is life-changing and all you need to gain remarkable health benefits. 

Better Sleep 

Most of us could use more and/or better-quality sleep. Research shows exposure to sunlight in the morning sets us up to do just that. The moment daylight hits the back of your eyes, even on a cloudy day, your internal clock becomes synchronized with the external clock, helping you regulate your circadian rhythm that prompts you wake up in the morning and get sleepy at night. By stepping into the morning light first thing, your body gets a distinct message that it’s daytime, helping you feel more awake throughout the day.  Studies have shown that those who get a good dose of bright light during the day find it easier to fall asleep at night, not only falling asleep faster but also enjoying better sleep quality. Basically, getting a dose of morning sunlight sets the stage for a restful night’s sleep. 

This is because morning sunlight exposure helps regulate the production of melatonin, the hormone responsible for sleepiness. Natural light exposure in the morning suppresses melatonin production, signaling to your body that it’s time to wake up and be alert. The trigger of our wakeful hormones, like cortisol, sets an internal timer to increase melatonin 14-16 hours later, helping you fall asleep at night.  

Improved Productivity and Mental Health 

Setting the melatonin rhythm phase with exposure to morning light has shown to be effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD). Better yet, getting sunlight in the morning also releases endorphins, dopamine, and serotonin, which increase motivation and productivity throughout the day. These hormones also improve our mood and create the sensation of wellbeing. They also promote relaxation and reduce symptoms of depression. Elevated levels of serotonin can help you feel more positive and alert and help increase resilience to overcome whatever obstacles you face throughout your day. In one study, workers exposed to sunlight during the day reported better job satisfaction than the less sunny control group. Finally, studies show that exposure to UVB rays causes human skin to produce beta-endorphins, which are hormones that reduce pain. That’s a whole lot of benefit from looking at a large star. 

Disease Prevention and Vitamin D 

Controlled sun exposure fights disease both directly, because exposure to its UVC rays kills bacteria, and indirectly, through its ability to synthesize vitamin D. Unlike other essential vitamins, which are best ingested from food, vitamin D is less available in our diet.  It is most efficiently synthesized in the skin through exposure to UVB light.  

Vitamin D has been well-researched and has been found  to combat disease in two important ways. It is involved with the functioning of the immune system, activating immune cells, which combat infections. Some studies have suggested that increased vitamin D may reduce the risk and severity of respiratory infections, including the common cold and the flu. 

Vitamin D does its best work modulating the body’s inflammatory response. Inflammation is a proven factor in many diseases. According to the National Institutes of Health (NIH), inflammation is a causal or contributing factor to autoimmune diseases, such as rheumatoid arthritis; cardiovascular diseases, such as high blood pressure and heart disease; gastrointestinal disorders like inflammatory bowel disease, Crohn’s disease, and ulcerative colitis; and lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma. 

How Much Sunlight Is the Right Amount? 

The answer to this depends on who you ask and who you are. The recommended duration of morning sunlight exposure can vary based on factors such as your location, skin type and the intensity of sunlight, making the personal UV dose vary greatly. But Andrew Huberman’s advice is to make morning sun exposure a daily habit – 5-10 minutes each morning if it is sunny and up to 20 minutes if it is cloudy or overcast.  The daily effort is ideal for exposure and ensures that you will fit the practice into your life. 

According to Huberman, the key is to look in the direction of the sun, without looking directly at it. Remember that part of the morning sun benefit comes when sunlight hits the back of your eyes.  It is best not to wear sunglasses or blue light blockers for this exercise, but of course, you should never look at any light, sunlight or otherwise, that is so bright that it is painful to look at, because you can damage your eyes.    

Is Increasing Sun Exposure Dangerous? 

After all these years of telling us to avoid the sun, public health authorities are stepping back from that extreme view.  It turns out total sun avoidance is also dangerous.  The World Health Organization (WHO) reports that excessive UV exposure accounts for a small amount of disease burden compared to the annual disease burden resulting from low levels of vitamin D.  Even the NIH has changed its tune.  In a May 2023 article, it offered this pro-sun analysis:   

“Vitamin D deficiency can increase chronic diseases and cancer, while adequate vitamin D levels can help prevent them. UV exposure and vitamin D production are dependent on many factors. Increasing UV exposure without causing sunburn maximizes vitamin D production. Deficiency in vitamin D has been linked to an increased risk of Hodgkin lymphoma, breast, ovarian, colon, pancreatic, prostate, and other cancers, while increased levels are linked to a decrease in diabetes and heart disease. Sun protection strategies should still be implemented to reduce skin cancer, and sunscreen only minimally lowers vitamin D production.” 

The Bottom Line on Regular Morning Sunlight 

The rules on sun exposure are changing as new information emerges about the benefits of sunlight.  Neuroscientist Andrew Huberman (https://www.hubermanlab.com), a proponent of light therapy in general, has come up with a way to create a healthy habit that gives you all health benefits of sunlight.    

Incorporate morning sunlight into your daily routine by stepping outside first thing and looking toward the sun for 5-20 minutes depending on the weather.  It doesn’t matter what else you are doing outside, as long as you are there, facing the sun.  We challenge you to try it.  We bet that you will start to feel better after just a few days.  How often can something as simple as stepping out into the morning light have such a profound impact on your physical and mental health?  

At Amaze we want to help you get healthy and stay healthy. And of course, we’re always here to help.