Wintertime Sunlight Benefits
- ahwcweb
- 6 days ago
- 3 min read
During the winter, when the days are short and cold, many prefer to retreat indoors, inadvertently missing out on one of nature’s most powerful health boosters: sunlight. Even in winter, direct sunlight can profoundly influence our mood, mental health, energy levels, sleep quality, and immune system.
We know soaking in the sun’s rays is essential for our well-being, but let’s look at it practically for winter to maximize the benefits.
1. Morning Sunlight: A Vital Start to Your Day
The first rays of sunlight in the morning help regulate our body’s internal master clock, that regulates all the other clocks, or circadian rhythms, governing our sleep-wake cycles, hormonal release, and metabolism. Exposure to morning sunlight suppresses melatonin, the hormone that induces sleep, and signals your brain to produce cortisol, a hormone that boosts alertness and energy levels.
Morning sunlight promotes the production of serotonin, often called the “happy hormone,” which plays a key role in stabilizing mood and supporting mental health. Lack of morning light exposure has been linked to seasonal affective disorder (SAD) and other forms of depression.
Tips to Get Morning Sunlight:
Step outside (bundled up if it is cold) for 10-15 minutes shortly after sunrise (if you eat an early breakfast this can be a digestive stroll after a meal).
Thank God for His natural light and spiritual light through Jesus Christ.
Position your workspace near a window (that doesn’t block UVB rays) that receives morning light if going outside isn’t possible.
2. Midday Sunlight: The Power for Our Bones and Immune System
Midday sunlight is the most efficient source of vitamin D, a nutrient critical for bone health, immune function, and inflammation reduction. Vitamin D deficiency is common during winter months due to reduced sunlight exposure and the lower sun level in the sky. Vitamin D deficiency is linked to increased susceptibility to infections and chronic illnesses including osteoporosis.
During the winter, we may not be able to get all the vitamin D we need from the sun (if you are located more than 37 degrees north or south of the equator), and therefore may need to take a vitamin D supplement. Stepping out in midday (12-2 pm) sun rays for just 20-30 minutes, even in the winter, can improve our bone health, immune system and decrease inflammation and improves sleep, independent of vitamin D.
Tips for Midday Sunlight:
Schedule a short walk or outdoor activity during lunch breaks.
Expose your face and (if warm enough) your hands to maximize winter sun exposure.
3. Sunset Sunlight: Relaxation and Reflection
As the day winds down, the warm hues of the setting sun offer a calming effect on the body and mind. Exposure to natural light in the evening helps transition your body from the high-energy demands of the day to a more relaxed state.
Sunset light signals the body to begin producing melatonin in preparation for sleep. Spending time outdoors before dusk can enhance relaxation, reduce stress, and promote better sleep quality.
Tips to Enjoy Sunset Light:
Take a leisurely walk during the golden hour.
Reflect with an attitude of gratitude for the day’s accomplishments.
Sing an evening hymn of praise or thanksgiving.
Use this time to disconnect from screens and reconnect with God.
Winter’s chill doesn’t need to keep you from reaping the benefits of sunlight.
By embracing morning, midday, and evening light, you can enhance your mood, energy, sleep, and overall health.
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Do you react when you get out in the Sunlight?
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References:
National Institutes of Health (NIH). Vitamin D and Health. https://www.nih.gov.
Harvard Health Publishing. (2021). The Impact of Sunlight on Mental Health. https://www.health.harvard.edu.
Sleep Foundation. Circadian Rhythms and Sunlight Exposure. Retrieved from https://www.sleepfoundation.org.