Serotonin and dopamine are two important neurotransmitters, often called happiness hormones because they directly affect mood, motivation and mental health. They participate in regulating emotions, sleep, concentration and many other physiological functions. One of the natural and simple ways to stimulate the body to produce serotonin and dopamine is exposure to sunlight.
According to Dr. Swati Maheshwari, Deputy Director of Internal Medicine at Fortis Hospital (Manesar, India), sunlight directly affects brain activity through the visual system. When light shines on the retina, light receptors will send signals to the hypothalamus - the center that regulates hormones and the body's circadian rhythm. This process stimulates the brain to increase serotonin production, thereby helping to improve mood, reduce stress and create a comfortable feeling.
Serotonin also plays an important role in regulating sleep, appetite and the functioning of the digestive system. When serotonin levels are stable, people often feel calm, focused and sleep better. Conversely, serotonin deficiency can lead to irritability, sleep disorders and the risk of depression. Sunlight, especially in the morning, helps the body maintain a stable circadian rhythm, supporting the brain to produce serotonin naturally.
Besides serotonin, sunlight also contributes to increasing dopamine – a neurotransmitter related to motivation, concentration and reward. Dr. Maheshwari said that UVB rays in sunlight help stimulate dopamine production in the retina, indirectly improving alertness and mental performance. As a result, many people feel energized, excited and work more effectively on sunny days.
The time of sun exposure plays an important role in bringing health benefits. Experts recommend sunbathing in the morning, from about 6:30 am to 10 am. At this time, the intensity of ultraviolet rays is lower, reducing the risk of skin damage but still enough to stimulate the brain and support the production of beneficial hormones. Morning sun exposure also helps regulate the circadian clock, improving the quality of sleep at night.
In terms of duration, just 15-20 minutes of direct exposure to morning sunlight can significantly increase serotonin levels. With dopamine and alertness, about 10-15 minutes of daylight shining into the eyes is enough. People with dark skin may need longer, but should still avoid harsh midday sunlight to limit the risk of sunburn and skin aging.
In addition to having a positive effect on mood, sunlight also supports vitamin D synthesis, helping to enhance bone health, the immune system and cognitive function. However, excessive exposure can be harmful to the skin and eyes. Therefore, sunbathing regularly and at the right time is a simple but effective way to improve mental and physical health for a long time.
