Starting your day with early exposure to sunlight can be a simple but extremely effective habit to improve your physical and mental health. According to Dr. Ashley Olivine, Master of Public Health (MPH), sunlight intake in the morning helps increase vitamin D and serotonin levels, two important factors in maintaining a positive mood, a healthy immune system and quality sleep.
Clear benefits of lighting at the beginning of the day
Vitamin D deficiency can cause conditions such as brain fog, muscle loss, difficulty sleeping, and increased risk of infection. Not only that, sunlight also stimulates the body to produce serotonin, a hormone that helps improve mood and fight depression. According to Dr. Olivine, exposure to sunlight every morning can help increase serotonin production naturally without the need for medication. Activities such as outdoor walking, meditation, and healthy eating also support this.
Regulating circadian rhythm and sleep
Sunlight acts as a biological alarm clock for the body. In the morning, natural light signals that the body stops producing melatonin, a sleep-inducing hormone, and begins to activate serotonin, helping you stay alert and full of energy. In the evening, when the light gradually decreases, the body produces melatonin to prepare for sleep.
Exposure to morning sunlight not only improves sleep quality but also enhances natural bioefficiency, helping to balance mental state throughout the day, says pharmacologist Lindsay Cook, PharmD.
Optimizing morning habits
Just 15 - 20 minutes of walking in the morning sunlight is enough to bring significant benefits. Choose routes close to nature, focusing on your breathing and surrounding environment. Combined with a healthy breakfast, meditation or chatting with relatives while walking will help this habit become more relaxed and easier to maintain.
How to take a safe sun bath?
Although sunlight has many benefits, you should still be careful to avoid sunburn, which increases the risk of skin cancer. Here are some tips to help you sunbathe safely:
Monitoring UV: Limit going out when your UV is too high, especially at noon.
Wear protective clothing: Long-sleeved shirts, wide-brimmed hats, and sunglasses to protect your skin.
Use sunscreen: Prioritize safe and friendly products for sensitive skin.
Finally, you should talk to your doctor or healthcare professional to adjust the duration of sun exposure to suit your location and personal needs.
If you are looking for a simple, low-cost, and long-term health-healthy morning routine, try stepping out, breathe the fresh air and catch the first rays of sunlight of the day. Your body and mind will thank you for that.
