Moderate sun exposure may have a positive effect on your overall mental health and wellness. It can also promote strong bones and help soothe the symptoms of certain skin conditions.
Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin.
Serotonin is associated with boosting mood and helping a person feel calm and focused. At night, darker lighting triggers the brain to make another hormone called melatonin. This hormone is responsible for helping you sleep.
Without enough sun exposure, your serotonin levels can dip. Low levels of serotonin are associated with a higher risk of major depression with seasonal pattern (formerly known as seasonal affective disorder or SAD). This is a form of depression triggered by the changing seasons.
Decreased sun exposure has been associated with a drop in your serotonin levels, which can lead to major depression with seasonal pattern.
The light-induced effects of serotonin are triggered by sunlight that goes in through the eye. Sunlight cues special areas in the retina, which trigger the release of serotonin. So, you’re more likely to experience this type of depression in the wintertime, when the days are shorter.
One of the main treatments for depression with seasonal pattern is light therapy, also known as phototherapy. You can get a light therapy box to have at home. The light from the box mimics natural sunlight, stimulating the brain to make serotonin and reducing excess melatonin.
Exposure to sunlight can also benefit those with other types of major depression and premenstrual dysphoric disorder (PMDD).
Anxiety-related disorders and panic attacks have also been linked with changing seasons and reduced sunlight.
Exposure to the ultraviolet-B radiation in the sun’s rays causes your skin to create vitamin D.
According to
- 50,000 international units (IUs) in people with white skin
- 20,000 to 30,000 IUs in people with tanned skin
- 8,000 to 10,000 IUs in people with dark skin
The vitamin D made thanks to the sun plays a big role in bone health. Low vitamin D levels have been linked to rickets in children and bone-wasting diseases like osteoporosis and osteomalacia.
Healthcare professionals have recommended exposure to ultraviolet (UV) radiation for:
While light therapy isn’t for everyone, a dermatologist can recommend whether light treatments will benefit your specific skin concerns.
Although excess sunlight can contribute to skin cancers, a moderate amount of sunlight may have preventive benefits.
According to a separate 2008 study, people who live in areas with fewer daylight hours are more likely to have certain cancers than those who live where there’s more sun during the day. This includes:
Although additional research is needed, preliminary data suggest that people with the following conditions may benefit from sunlight:
While there are many good reasons to get some sunlight, it’s important to understand that the sun emits UV radiation. This radiation can penetrate the skin and damage cell DNA, which can lead to skin cancer.
Researchers don’t always have an exact measurement for how long you should stay outside to reap the benefits of sunlight. Getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face 2-3 times a week is usually enough to enjoy the vitamin D-boosting benefits of the sun.
Note that the sun must penetrate the skin. Wearing sunscreen or layers of clothing will not allow your skin to produce vitamin D.
If you’re going to be outside for more than 15 minutes, it’s a good idea to protect your skin. You can do that by applying sunscreen with a sun protection factor (SPF) of at least 15. Wearing a protective hat and shirt can also help.
People with lighter skin tones typically get a sunburn more quickly than those with darker skin tones. You’re also more likely to get a sunburn by going outside when the sun’s rays are more direct. This usually takes place between 10 a.m. and 4 p.m.
Sunlight has many benefits, from treating the symptoms of certain skin conditions to improving mood. If you live in higher latitudes with little sunlight, a light box may provide some of its mood-boosting benefits.
However, excess sun exposure is linked with increased skin cancer risk, so it’s important to use protection. If you’re going to be outside for longer than 15 minutes, you’ll need sunscreen with an SPF of at least 30.