For most of us, morning tends to be a busy time, with no shortage of must-do’s to manage even before the work and school day gets under way. Granted, we’ve all got our morning rituals, but there’s one more, exceptionally easy and even pleasurable, I urge you to add your mix – and it’s early morning sunshine.

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More than simply a pleasant visual reminder that a new day has begun, morning light delivers a host of benefits that help enhance both your physical and mental health, all with minimal effort on your part. (Think no pain, much gain.) In effect, nature’s alarm clock acts as a daily, full-body reset. Recent studies continue to shed light on how early-day sun exposure positively influences multiple bodily systems and functions, from hormone regulation and circadian rhythm to digestion and immunity, just to name a few. What are the upsides exactly? Here’s some important ways your body and mind thrive on morning sunshine – and how to make a little space for it in the a.m. while still getting to the office on time:

1) Nature’s mood-enhancer and brain-health supporter.

Your brain loves sunlight for a number of reasons. For starters, morning sunlight plays a crucial role in regulating circadian rhythms, which are essential for supporting mood, alertness, and mental clarity. Exposing yourself to natural light in the morning helps synchronize your body's internal clock which manages your sleep/wake cycle, and in turn, helps improve your sleep quality and overall mental health.  

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What’s more, that precious sunlight exposure increases the brain's release of serotonin, a hormone associated with boosting mood and helping you feel calm and focused. On the flip side, the paucity of winter daylight hours in regions that lay far from the equator (including much of North America) is thought to be a major contributor to mood problems like depression and seasonal affective disorder (SAD).

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Another fun fact regarding sunlight? It may help your brain work better. Studies have shown that sunlight can help encourage the growth of nerve cells in the brain’s hippocampus, the region that plays a big role in learning and memory. In Alzheimer’s patients, those exposed to (simulated) sunshine performed better on mental exams, according to a study published in the Journal of the American Medical Association.

2) Your body’s vitamin D factory is powered by sunshine.

Despite any cautions you might receive from your dermatologist, your body needs some morning sun exposure – as long as you do it sensibly. Cover up long before you turn pink, and no burning – ever! Your skin needs sun because it synthesizes vitamin D when it’s exposed to UVB rays from sunlight. Yes, too much UVB is bad news, but those morning levels are safer (less intense) while being high enough to stimulate vitamin D production. Here the research is clear. D is vital for bone health, immune function, and offers protection from major diseases like cancer, cardiovascular and respiratory diseases, diabetes, and dementia. Moreover, UVB exposure stimulates the production of beta-endorphins in the skin which can enhance mood and provide pain relief. On the flip side, in the sun-starved winter months, low levels of vitamin D correlate to mental health issues like low mood, depression, seasonal affective disorder and even schizophrenia.

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While you can get some Ds from food, and you can take vitamin D3 supplements to help top off your tank, the vitamin D your body produces is the gold standard. So, make sure sensible sun exposure is part of your overall health program.

3) Sunshine helps boost your cardiovascular health.

Though sunshine is by no means a replacement for the meds some people need, morning sunlight exposure has been linked to cardiovascular benefits, including the reduction of blood pressure and overall improvement of heart health. Studies indicate that sunlight can nudge blood pressure levels downward by triggering the release of nitric oxide in the skin which helps dilate blood vessels and lower blood pressure. This effect contributes to improved cardiovascular health and a reduced risk of heart-related conditions and diseases.

4) Sunshine helps immunity shine by strengthening your defenses.

Since there are vitamin D receptors on our immune cells, the thinking is that D deficiencies leave body systems more vulnerable to infection. Healthy D levels are key so that means an early morning light Rx. Vitamin D enhances the pathogen-fighting capabilities of white blood cells while also decreasing inflammation – two fantastically useful body benefits. Additionally, moderate UV exposure has also been shown to modulate the immune system, potentially reducing the risk of autoimmune diseases.

5) Sunshine gives hormones a balancing, helping hand.

Exposure to morning light influences your endocrine system by regulating hormones such as cortisol and melatonin. That morning blast helps suppress melatonin production, promoting wakefulness, and increasing cortisol levels, which are essential for alertness and energy.

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Morning light exposure also triggers the release of dopamine, the neurotransmitter associated with pleasure and motivation. That translates to greeting the day in a sunnier mood, accompanied by feelings of calm and well-being -- and who wouldn’t enjoy more of that!

6) Morning sunshine keeps digestion and gut health humming.

Got gut issues? Let sunshine help get your belly back on track. Circadian rhythms, influenced by morning sunlight, play a significant role in the health of your gastrointestinal system: think digestion, nutrient absorption and elimination. When these natural rhythms aren’t on an even keel, digestive issues will very likely dog your days. But with a nudge from morning light, that extra dose of vitamin D will help support gut balance and health by modulating your gut immune system and maintaining the integrity of your gut lining.

7)  Sunshine’s got your bones’ and muscles’ back (as it were).

Need one more reason to get out there? So you can remain vertical! Vitamin D is essential for calcium absorption, critical for maintaining strong bones and preventing osteoporosis. And vitamin D also plays a role in healthy muscle function, which in turn reduces the risk of falls and improves physical performance.

8) Sleep Regulation: Better Rest Through Light Exposure

Instead of popping melatonin supplements like they’re candy (not advisable!), pop yourself outdoors and into the light! Morning sunlight helps influence (and amp up) the production of melatonin, the hormone that regulates the body’s sleep-wake cycle. Exposure to natural light in the morning can lead to better sleep quality and duration by aligning your circadian rhythm, aka your internal body clock. This alignment results in improved sleep patterns, increased alertness during the day, and better overall health.

Get your dose.

As outlined above, integrating morning sunlight into your daily routine is going to positively impact nearly aspect of your body – especially the biggies like your brain, heart, gut, and sleep quality. To harness the benefits, follow these basic guidelines:

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— Timing: Try to get your morning sunlight exposure daily, preferably between 8 a.m. and 10 a.m. – that’s your sunshine sweet spot – and step away from 10 a.m. to 4 p.m. when the sunlight is more intense, meaning, most damaging.

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— Duration: Engage in 10–30 minutes of morning sunlight exposure, adjusting for skin type and weather conditions.

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— Activities: Incorporate sun exposure into daily routines, such as morning walks; taking breakfast or coffee outdoors; or doing a few backyard yoga stretches in the morning.

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— Individual Needs: Consult with your healthcare provider to tailor sun exposure to your particular skin type and health conditions – as well as to the season (winter light is weaker; summer is stronger, no surprise) and your distance from the equator. (The closer you live to the equator, the greater the sunlight intensity and the increased risk of damage). Remember, the goal is always to balance healthy sun exposure and skin protection to minimize risk.

Let the sun shine in – sensibly.

Clearly, there are many upsides to sensible sun exposure but let me say unequivocally that irresponsible sun exposure is harmful. There are no hall passes here – precautions absolutely must be taken in order to get your health-supportive dose.  Think of the sun as powerful medicine -- the right dose is helpful and a too-high dose hurtful. You don’t need to skip the solar medicine completely, just opt for the lowest, safest dose.

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Remember it’s sunburn, not healthy sun exposure, that causes problems. Repeated sunburns, especially in children and very fair-skinned people, have been linked to melanoma, whereas regular, moderate sun exposure has not.  

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To keep a close eye on exposure, try the Dminder app which uses your skin tone, age, body type, location, and local weather to calculate how long you can sit in the sunshine in order to generate optimal D without burning.

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Keep in mind, the sun is a powerful force, for good and when not managed well, not so good, so take its power seriously. Also promise me you’ll absolutely never, ever fall asleep in the sun without adequate protection. And don’t let yourself be fooled by cloudy days – they can burn you just as easily as the sunny ones; and at all costs, stay away from tanning beds!