The Importance of Natural Light

Did you ever hear that old John Denver song with the line, “Sunshine on my shoulders makes me happy”? Can you relate? I think we can all agree that feeling the warmth of the sunshine can be a definite mood booster, but did you know that exposure to natural light has some genuine health benefits as well? 

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Circadian Rhythm

Our brains use light in the environment to help tell the difference between day and night and to regulate our circadian rhythm. 

The visible spectrum ranges from violet light, the shortest wavelength (400-420nm), to red light, the longest wavelength (620-780nm). Blue light measures 420-480nm and is the type of light found in the blue daylight sky. When we are exposed to this daylight, neurons from the retina in the eye send a message to an area of the brain to suppress the release of melatonin. This not only improves alertness during the day but also improves sleep quality at night. The changing quality and intensity of natural light throughout the day also help regulate our circadian rhythm, promoting better wake-sleep cycles. 

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Mood 

Individuals who regularly experience natural light, whether by spending time outdoors or ensuring ample sunlight exposure indoors, often report improved mood, increased energy levels, and a greater sense of well-being.

Conversely, a lack of natural light, especially during the darker months, has been linked to mood disorders such as Seasonal Affective Disorder (SAD). Thus, embracing natural light becomes a simple yet powerful strategy for fostering a positive and uplifting mood. Using a lightbox (2000-10,000 lux for 30-120 min daily) can also be helpful to ward off the winter blues.  

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Vitamin D: 

Vitamin D is an essential nutrient for the body, helping you absorb calcium, promote bone health, and maintain the immune system. While there are some food sources of Vitamin D, the sun remains the best source of Vitamin D for the human body. That’s because when your skin is exposed to the sun, it sets off a chain of events that eventually converts cholesterol in the skin to Vitamin D3.

You do not need to, nor should you get a sunburn. The body will make the Vitamin D it needs in about half the time it takes the skin to burn. Exposing the skin for short durations and protecting it from burns should give you plenty of Vitamin D while still protecting yourself from skin cancer.

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*Cited resources available in PDF download*