Sunlight’s Secrets: Embracing the Profound Benefits of Morning Exposure

Aug 10, 2023 | Brain, Fatigue, Immune System, Sleep

Have you ever stepped outside on a sunny day and experienced an unexpectedly wonderful feeling? This phenomenon, while taken for granted today, carries a rich historical significance. In ancient times, the sun was revered as a natural and potent form of self-administered medicine, delivering remarkable health benefits.  Today, let’s explore the profound effects of exposing yourself to sunlight especially shortly after waking.

Resetting the HPA Axis:

Sunlight assumes the role of a master regulator, capable of resetting the intricate HPA Axis. This network of powerful endocrine glands—comprising the hypothalamus, pituitary gland, and adrenal glands—holds the responsibility of stress management and its regulation within us. Our body produces cortisol, a vital hormone that aids in stress handling, motivation, metabolism and inflammation.  Imbalances in cortisol levels can lead to fatigue, mood swings and weight gain.  When we step outdoors after waking and immerse ourselves in sunlight, even for just 5-10 minutes, it initiates a cascade of responses.  Sunlight stimulates receptors in our eyes, initiating a reset of the HPA axis, thus rebalancing our cortisol rhythm. This subtle adjustment ensures that the axis functions optimally throughout the day, helping us maintain a healthy stress response.  It’s like nudging your internal stress thermostat in the right direction.

Harmonizing Circadian Rhythms:

Our bodies thrive on routine.  The exposure to morning sunlight has a significant impact on our internal clocks, known as circadian rhythms.  These rhythms regulate our sleep-wake cycles, hormone production, and various bodily functions. By exposing ourselves to natural light in the morning, it sends a powerful signal to our internal clocks, promoting synchronization and optimal performance throughout the day. By establishing a harmonious relationship with the rising sun, we pave the way for improved sleep quality, enhanced energy levels, and a more balanced wake-sleep cycle.

Elevating Vitamin D Levels:

We know that sunlight is a fantastic natural source of Vitamin D.  Vitamin D is essential for maintaining strong bones, supporting the immune system, boosting cognitive function and protecting against cancer.   Moreover, it also increases serotonin and dopamine, the feel good brain chemicals, to help us against depression and anxiety.  Vitamin D influences over 2,500 genes, with receptors present throughout the body, from the intestines to the immune system cells.   Inadequate Vitamin D levels have been linked to numerous diseases, including cancer, diabetes, chronic inflammatory conditions, and autoimmune diseases like multiple sclerosis (MS).

Eliciting Beneficial Photoproducts:

Beyond Vitamin D, our skin responds to the UVB wavelengths of sunlight by generating a number of important photoproducts—peptides, hormones, and chemicals—that contribute significantly to our well-being:

B-endorphin, a natural opiate, induces relaxation and enhances pain tolerance.

Melanocyte-Stimulating Hormone curbs appetite, boosts libido, and regulates skin pigmentation.

Nitric oxide, released by sunlight, acts as a potent cellular signaling molecule, promoting improved blood flow, lowered blood pressure, reduced inflammation, and heightened sports performance.


-Aim to bask in direct sunlight for 15 to 30 minutes, or roughly half the time it takes your skin to blush slightly.

-Maximize benefits by dedicating 5-10 minutes to sun exposure upon waking.

-Find a balance between sun protection and reaping rewards from sunlight, as sunscreen can impede Vitamin D and photoproduct generation.  You can cover up and apply sunscreen after getting the minimum amount of sunshine in your day.

-Regularly assess your vitamin D levels through biannual tests, aiming for the recommended range of 60 to 80 ng/mL.

-If year-round sun exposure isn’t viable, supplement with vitamin D-rich foods (such as eggs, liver, and fatty fish) and consider supplementation.

So, with open arms, embrace the day and seize the power of morning sunlight.  Step outside, take a leisurely stroll, and let the sun’s natural magic rejuvenate both your body and mind!