There are nuanced reasons why we typically feel better, physically, mentally, and spiritually when we are outside. One of these is light. Daylight and sunshine directly impact mood, providing necessary nutrients, and tapping into what it means, at our core, to be human. Different seasons encourage more time outside than others, so at times one must get creative to maintain the motivation during colder months but there are immeasurable benefits to spending some time under the sky.
The winter, in particular, can be gray, wet, and cold in some areas of the world and this darker time can take a toll on mental and physical health. Various factors can contribute to the state of mind and body including seasonal depression, anxiety, and basic loss of daylight, all of which can create discord. This doesn’t mean one should dash outdoors to stare at the sun. In fact, never look directly at it, that is not good for the eyes. However, the scientific reasons for basking are compelling.
One study shows that darker environments, lacking sunlight, can negatively impact mental health, especially for populations that work indoors or in spaces that don’t have natural light exposure. This also affects sleep patterns and can trigger insomnia. A study from Australia documents measurable decreased risk for depressive symptoms and a lower chance of needing pharmaceutical intervention such as antidepressants.
“In this study, we observed that the greater time spent in outdoor light during the day was associated with fewer depressive symptoms, lower odds of using antidepressant medication, better sleep and fewer symptoms of insomnia,” —Angus Burns at Monash University Turner Institute for Brain and Mental Health
How Light Affects the Mind and Body
Light plays a critical role in the brain, signaling when to sleep, when to be awake, and in addition, influences emotional regulation. The internal clock and natural rhythm is directly impacted by light exposure. In today’s digital culture, we are often found by the glow of artificial light, and this can disrupt body and brain patterns that influence various systems, including hormones, neurotransmitters, and digestion.
We can attend to well-being through basic, science-based approaches. Daylight is a way to naturally support immune system function, neurobiological processes, sleep patterns, and boost cognitive function. Viewing sunlight within the first hours of waking (even if through cloud cover) can positively influence cortisol release and prepares the body for sleep later that night.
Daylight and Mood
Numerous studies demonstrate a strong link between natural light exposure and improved mood. Exposure to daylight triggers the release of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Serotonin is sometimes referred to as a happy hormone. Low levels of serotonin have been linked to depression and one of the most commonly used categories of antidepressants, called SSRIs, or selective serotonin reuptake inhibitors. However, serotonin can be influenced naturally, without psychopharmacological intervention. When we exercise, the body releases tryptophan, an amino acid the brain uses to produce serotonin. In addition, exposure to either the sun or natural light naturally increases serotonin levels. Hence, daylight is associated with reduced symptoms of depression and seasonal affective disorder (SAD). Consequently, individuals with access to more natural light tend to experience less anxiety and stress, which has a positive impact on mental health.
Sunlight and Depression
A 2018 study published in the Journal of Affective Disorders found that increased exposure to natural light is associated with decreased symptoms of depression in adults. This highlights the profound influence of daylight on emotional regulation and wellness.
“Getting outside and being active, even for a brief period of time, always has a positive effect on my mood and energy levels. The vast majority of our clients report similar findings. It can seem daunting to motivate in the winter months, but it is the time of year when a regular outdoor practice is so important and we typically find these outings are often the most impactful. Humans were not designed to sit stagnant in indoor, artificially-lit spaces. Our natural, optimal state is moving in the outdoors, and when we honor that, we just feel better. Period”—Josh Flaherty, LMSW, Executive Director of Adventure Recovery
Sunlight and Sleep Regulation
Daylight plays a critical role in regulating circadian rhythms, which govern our sleep-wake cycles. Exposure to sunlight (or overcast natural light) in the morning helps to synchronize the internal body clock, which makes it easier to fall asleep at night and wake refreshed the next day. This synchronization is vital for maintaining a healthy sleep routine, which is closely linked to optimal well-being.
Insufficient daylight exposure, especially in the morning, can disrupt circadian rhythms and lead to sleep disturbances and disorders. This is compounded by increased exposure to artificial light and tech. Inadequate sleep, in turn, has numerous adverse effects on physical and mental health.
Sunlight and the Brain
Daylight also has a significant impact on cognitive function and productivity. Research shows that individuals working in well-lit environments with access to a generous amount of natural light tend to be more alert, focused, and productive. Exposure to daylight has been associated with improved memory, faster reaction times, and enhanced cognitive performance. Our mental health benefits from time outside.
A 2017 study published in the Journal of Clinical Sleep Medicine documents that workers in offices with windows received 173% more natural light exposure during work hours and slept, on average, 46 minutes longer per night compared to their counterparts in windowless offices. This demonstrates the tangible benefits of daylight exposure on cognitive function and sleep quality.
Sunlight and the Body
Exposure to natural rays has positive implications for physical health, as well. Sunlight is a source of vitamin D, an essential nutrient that plays a crucial role in bone health and immune function. Adequate vitamin D levels are associated with a reduced risk of chronic diseases, including osteoporosis, heart disease, and certain types of cancer.
Moreover, natural light exposure has been linked to improved healing and recovery rates. Patients in hospital rooms with windows and access to daylight are found to recover faster, experience less pain, and require fewer pain medications compared to those in windowless rooms.
Along with all of these evidence-based factors, the reality is when we are engaging in activity in natural light, the chances are we will be doing something healthier than the activities that happen in manmade environments, with no windows and artificial lighting. When we ponder the industrial design of spaces like casinos (no windows), bars (no windows), electronic gaming spots (no windows), it’s no surprise they’re also not necessarily the healthiest of locations.
So, how to tap into this natural modality? There are many different ways to bathe in the beams. Here are some tips that can help maintain a light-filled routine.
First things first. Stay unplugged and go outside or head to your favorite light-filled space. Upon rising in the morning, rather than pick up your device, take a few minutes to open the shades, look, or even go outside, and notice the light. If you typically get up in darkness, you can schedule time mid-morning—even just a few minutes—to walk the dog, stroll on the shore, or meditate outside. If it’s too cold, having a sunny spot at home helps. The power of light uplifts.
Take an afternoon sky break. During the day, ideally in the afternoon, give yourself a bit of time to be outside. Studies show the wavelengths of the sun when it is low in the sky come through even when its overcast. Sunlight cues the brain’s circadian clock that it is evening and time to begin the process of transitioning to sleep that night. The afternoon rays frame the day for the perceiving mind, also, signaling a letting-go of the workday and transitioning to a slower pace. This process is a positive one that reminds us that it’s OK to relax.
Move in nature. Exercise in the outdoors is a great way to attend to two very important components of health—movement and light. Many sports can be done outside, in fact most. Surfing, hiking, snowboarding, skiing, snowshoeing, kayaking, all allow us to reap the rewards of physical activity and beneficial environment. One necessitates the other, oftentimes, and so if one wants to get after it, this will probably have to happen in natural light and if one wants natural light, this inspires some movement.
Soak in Some Rays
The benefits of daylight and sunshine for well-being are supported by a wealth of scientific evidence. From improved mood and mental health to enhanced sleep quality and cognitive function, daylight plays a pivotal role in enhancing our quality of life. It is essential to prioritize our exposure to natural light to reap the numerous benefits. Whatever activity it is, incorporating more daylight into daily life can have a profoundly positive impact on one’s state of mind and overall health. Get out there!
Photos courtesy of Unsplash and AR Crew