Summertime is here! Let’s take full advantage of that and utilize all available resources, including the SUN! Full disclosure, sunshine isn’t a “cure-all.” It won’t magically erase anxiety, depression, stress or trauma. However, research continues to show that spending time in natural sunlight can have a significant impact on both our minds and bodies.
Sunshine and Your Brain
Sunlight does much more than brighten the sky, it helps brighten our moods too. When our eyes are exposed to natural light, our brains increase the production of serotonin (the feel good chemical). Serotonin is key in regulating our emotions and overall mood. Higher levels of serotonin are associated with improved mood and a larger sense of calm, while lower levels have been linked to depression, anxiety, and seasonal affective disorder (SAD).
Have you ever felt more energized, motivated, or optimistic after spending time outside? Thank that serotonin boost! Your brain is positively responding to the light around you!
The Connection Between Sunlight and Sleep
Mental health and sleep are deeply connected, and the sunlight plays a role in both. Exposure to natural light in the morning helps you regulate your circadian rhythm (AKA your body’s internal clock). This rhythm tells your body when it’s time to feel awake and alert and when it’s time to wind down for sleep. While blackout curtains can create a cozy dark environment, it’s important to open those curtains in the morning to allow your body to regulate! When your sleep cycle becomes disrupted, we may notice:
-increased irritability
-difficulty concentrating
-increased anxiety
-low energy
-emotional sensitivity
-difficulty managing stress
Getting sunlight early in the day can also help support more restful sleep at night. When your circadian rhythm is regulated your body will naturally produce melatonin to help you fall asleep and stay asleep.
Why You Should Go Outside
Life these days keeps many of us indoors. We spend hours under artificial lighting and looking at screens. Don’t get me wrong, I love a TikTok binge as much as the next person, but long term this can be doing more harm than good. Stepping outside, even briefly, can provide a reset for our nervous system (AKA go touch grass!). Research suggests that spending time in nature and in natural light may:
-reduce cortisol (the stress hormone)
-lower symptoms of anxiety and depression
-improve focus and concentration
-increase energy and motivation
-promote feelings of calm and relaxation
-enhance feelings of life satisfaction
Think about the last time you sat by a lake, watched a sunset, or simply listened to the birds while sitting on your porch. Chances are, you felt at least a little different afterward. Nature has a way of reminding us to slow down.
Sunshine and Movement
Sunlight and movement make an excellent team. Taking a 10-15 minute walk outside combines several mood boosting factors, such as:
-physical activity (which releases endorphins)
-exposure to natural light (see above for why this is great)
-a break from screens and overstimulation
-opportunity for mindfulness and grounding
-a change of scenery that can interrupt anxious thought patterns
Going outside is a great coping skill!
Seasonal Changes and Mental Health
Many people notice mood shifts throughout the year. Shorter days and reduced sunlight during fall and winter months can contribute to fatigue, low motivation, sadness, and increased anxiety. This is referred to as seasonal affective disorder (SAD). Millions of people have experienced symptoms of SAD even if they don’t meet full criteria for the disorder. Our bodies are designed to respond to changes in light.
On the flip side, many people feel much better when the sun is out for longer during the day. Sun exposure (yes, even with sunscreen!) helps our body produce vitamin D. Vitamin D is an essential nutrient that helps boost immune function, bone health, and mood regulation. Low vitamin D levels have been associated with symptoms of depression and fatigue. If you are concerned about your vitamin D levels, talk with your healthcare provider to determine what’s right for you.
Small Ways to Soak Up More Sunshine
-Drink your coffee on the porch
-Take a short walk during your lunch break
-Read outside instead of on the couch
-Open your curtains/blinds first thing in the morning
-Garden
-Take work calls while walking outside
-Watch the sunrise or sunset
-Eat a meal outdoors
-Park farther away and enjoy a few extra minutes of fresh air
A Reminder for Those Struggling
If you struggle with depression, anxiety, trauma, burnout, or another mental health condition, hearing “just go outside” can feel dismissive. Sunlight is not a replacement for therapy or medication. Mental health challenges are real. Maybe today, self-care doesn’t look like checking off a long to-do list. Maybe it looks like sitting in a lawn chair. Looking up at the clouds. Taking five quiet minutes before heading back into the chaos of life. Let yourself step into the sunlight and be reminded that there is still warmth, light, and beauty available to you, even on the hard days.
-Haley Martin, LMSW, LMAC