Let the Sunshine In: How the Sun Lifts Our Mood

Many of us realized how much we appreciate and missed the sunshine this summer. With the cloudy, rainy days in 2024, the moments when the sun peeked through felt like a gift. It’s as if we brightened with the sky, lifting our mood and attitude. But beyond just being a mood booster, sunshine plays a crucial role in our overall well-being.

While we may not always consider the benefits of sunlight, our bodies are responsive to its light and warmth. Most of us don’t put “get outside and soak up some sun” on our daily to-do lists. We often overlook this simple yet powerful way of caring for ourselves. Yet, sunshine is something we need every day.

How Does Sunshine Benefit Us?

We’ve all heard about the dangers of too much direct sunlight, but the truth is that sunshine is essential for our health. Let’s explore a few critical ways that spending time in the sun can positively impact our mental health, particularly when managing depression. The benefits of the sun occur even when it’s cloudy or raining.

1. Sunshine is Free Medicine

Getting outside when the sun is shining is one of the easiest—and most effective—ways to boost your mood. The best part? It’s completely free. No one else can do it for you; you must take that step outside yourself. The sun offers a natural therapy that can enhance your well-being without any cost. It has been shown that sunshine can improve our immune system and stave off many diseases.

2. Circadian Rhythm and Sleep

Our bodies are wired to respond to the sun. The sun's rising and setting help regulate our circadian rhythm—our internal clock that tells us when to sleep and wake up. When we follow the sun’s natural patterns, we’re more likely to sleep better, which in turn helps heal our minds and bodies. Getting the “first light” or early morning sun increases our melatonin, which helps us get proper sleep. Our symptoms of depression exacerbate when we do not get enough sunshine during the day and evening. Adequate sunlight helps regulate the body’s internal clock, promoting better sleep and overall mental health.

3. Mental Health Boost

Sunlight is a natural antidepressant. For those who suffer from Seasonal Affective Disorder (SAD), this is especially true. As winter approaches, many people feel down, tired, and less motivated. This is often due to a lack of sunlight, which can disrupt the balance of serotonin, a hormone that affects our mood. Research from the Journal of Psychiatry & Neuroscience indicates that exposure to sunlight increases the brain's release of serotonin, a hormone associated with mood-boosting and feeling calm and focused. Additionally, the National Institute of Mental Health (NIMH) notes that approximately 5% of adults in the U.S. experience SAD, and women are four times more likely to be diagnosed with SAD than men. If it is too cloudy or rainy and you have SAD, a light box can help your mood throughout the year.

4. Vitamin D: The Sunshine Vitamin

When exposed to sunlight, our skin produces Vitamin D—a crucial nutrient that significantly impacts our mood and immune system. Vitamin D also plays a role in lowering blood pressure and supporting brain health. It’s no wonder that low levels of this vitamin have been linked to depression and other mood disorders. A study published in the Journal of Affective Disorders found that individuals with low levels of Vitamin D were 64% more likely to experience depression than those with adequate levels of the vitamin. A little sunshine each day can go a long way in keeping your body and mind in tip-top shape.

Getting Outside: Easier Said Than Done?

For some, stepping outside and basking in the sun might sound simple. But for others, especially those dealing with depression or anxiety, getting outside can feel like a daunting task. Start with 5 minutes and increase it daily. Start by standing or sitting outside. Then, take a short walk and keep increasing your time outside. 10 minutes may be all you need to see your mood improve.

If you struggle to take that first step, know you’re not alone. At Light the Way Counseling Center, we’re here to help you overcome these hurdles.

Don’t underestimate the power of a bit of sunshine. It might just be the boost you need to start feeling better physically and mentally. So, the next time the sun shines, let it be your reminder to step outside and soak it in. And if you find yourself feeling stuck, don’t hesitate to reach out. We’re here to support you on your journey to well-being.

Share the Sunshine​

Do you know someone who could use a little more sunshine? Please share this post with them. If you or someone you know is struggling to get outside or feeling overwhelmed by anxiety or depression, give us a call. Sometimes, the first step toward healing is as simple as stepping outside.

About Cindy:

Cindy is director and co-founder of Light the Way Counseling. She is a Certified Clinical Trauma Professional and a Certified Clinical Anxiety Treatment Professional. She combines her skills with compassion and encouragement to help people find hope and healing.