Key takeaways
- Getting natural light earlier in the day helps regulate melatonin production and improve sleep quality.
- Exposure to sunlight is linked to higher serotonin levels which may help improve mood.
- Some research suggests spending time in the sun could be associated with a lower risk of high blood pressure.
- Sunlight helps your body make vitamin D, which supports strong bones, immune function, muscle movement, and nerve signaling.
Sunlight does more than brighten your day, it can play an important role in your sleep, mood, and overall health. Learn how sunlight exposure may help regulate your sleep‑wake cycle, boost serotonin, support healthy blood pressure, and produce vitamin D. Find out how you can enjoy the benefits of sunshine while also protecting your skin.
Spending time in the sun can feel rejuvenating, but its benefits go beyond warmth and brightness. When you sit on the sunny patio in the morning sipping your coffee, you may be setting yourself up for a healthy life. Sunlight plays an important role in how your body sleeps, feels, and functions each day.
Here are a few ways sunlight benefits your health:
1. Sunlight can improve your sleep
Though it seems backward, sunlight can actually support better sleep. We all create a hormone called melatonin, which helps us fall and stay asleep. Our bodies start making melatonin when it’s dark outside, according to the National Heart, Lung, and Blood Institute.1 When we align our sleep schedules with the natural day and night cycle outside, our sleep becomes more predictable.
Getting morning sunlight every day can also make a big difference in the how well you sleep. According to one study, being outside in the sun each morning before 10 a.m. can significantly improve your sleep quality.2
On the flip side, artificial lights at night can disturb your sleep cycle. Lights from cell phones or TVs can interrupt the natural light and dark cycle our bodies use and delay or suppress the melatonin we produce to make us sleepy.1
2. Sunlight can improve mood
If you notice your mood dropping in the winter months when the days are short, it may have something to do with the sun. According to an article published in Psychiatric News, there is more serotonin in the brain during the spring and summer.3 Serotonin serves many purposes in the body, and is commonly known as a feel-good chemical that improves your mood and helps you stay calm and focused, according to an article presented in the National Library of Medicine.4
Researchers suspect sunlight is the reason more people feel happier during the warmer months and why some may experience more depressive symptoms in the fall and winter.3
For those who have symptoms of depression that don’t go away during the colder months, they may have Seasonal Affective Disorder (SAD). According to an article presented in the National Library of Medicine, one of the ways to treat SAD is with light therapy.5 This involves sitting in front of a light box to replace the sunlight you would normally get during the spring and summer.
So if you’re feeling a little blue, you might benefit from catching some rays.
3. Sunlight may lower your risk of high blood pressure
Though there are many different factors involved, some researchers are seeing a possible link between sun exposure and a lower risk of high blood pressure. An observational study of Swedish women revealed that those who spent more time in the sun had a lower risk of developing high blood pressure.6
More research needs to be done in this area, but it’s something scientists are continuing to study.
4. Sunlight can help improve your overall health
Getting enough sunlight on your skin may help improve your overall health. When your bare skin is exposed to sunlight, your body will naturally form vitamin D, according to the National Institutes of Health.7 Vitamin D is responsible for many processes in your body.
It helps you absorb calcium which is essential for strong bones. Together, calcium and vitamin D can help protect you from developing osteoporosis, which weakens your bones.7
Vitamin D is also important for your immune system. One review concludes that avoiding severe deficiencies of vitamin D can help improve immune health and lower risk of autoimmune diseases.
Additionally, your muscles need vitamin D to move, and nerves need it to send signals to and from your brain and body.7
How to safely get enough sunlight
Sunlight has benefits, but too much of it can be harmful. Since vitamin D is produced when bare skin absorbs sunlight, it might be tempting to ditch the sunscreen. But ultraviolet radiation from sunlight can cause skin cancer, so you should limit how much time you spend in the sun.7 Don’t use tanning beds to replace natural sunlight.
The American Academy of Dermatology Association recommends using sunscreen with 30 SPF or higher to reduce your risk of sun damage.9
To benefit your sleep, getting sunlight exposure before 10 a.m. showed the best results.2 This can be a good way to get vitamin D without being exposed to harsh sunlight. Typically, the UV index is much lower in the morning. According to the Environmental Protection Agency, if the UV index is between a 1 and 2, you will only need minimal sun protection.10
If you’re concerned about how much unprotected sun is safe for you, talk to your primary care provider or dermatologist.
Enjoy living a healthy life
Getting outside and enjoying a healthy lifestyle can be great for your overall health. Be sure to practice safe sun exposure and follow any advice or instructions from your doctor.
If you need a health insurance plan that can provide preventive care and peace of mind, check out Select Health. From individual plans to employer plans, you can find something that best fits your needs and circumstances. Visit our plans page to see what we offer.
This article is intended for informational purposes only and is not legal or medical advice. Links to other sites are provided as a convenience, but Select Health does not endorse the third-party sites, information, or services.
The content included here is for your information and not a substitute for professional medical advice. It should not be used to diagnose or treat a health problem or disease. Please consult your doctor if you have any questions or concerns. Additionally, this information does not guarantee benefits. To review your benefits, please reference your plan materials or call Member Services at 800-538-5038 weekdays, from 7:00 a.m. to 8:00 p.m., and Saturday, from 9:00 a.m. to 2:00 p.m., closed Sunday. TTY users call 711.
Sources
1. Your Sleep/Wake Cycle, National Heart, Lung, and Blood Institute, 2022
2. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure, BMC Public Health, 2025
3. When Sunlight Dwindles, So Do Serotonin Transporters, Psychiatric News, 2008
4. Physiology, Serotonin, National Library of Medicine, 2023
5. Seasonal Affective Disorder, National Library of Medicine, 2017
6. Low sun exposure habits is associated with a dose-dependent increased risk of hypertension: a report from the large MISS cohort, Photochemical & Photobiological Sciences, 2021
7. Vitamin D, National Institutes of Health, 2022
8. Vitamin D’s Effect on Immune Function, National Library of Medicine, 2020
9. Sunscreen FAQs, American Academy of Dermatology Association, 2025
10. UV Index Scale, Environmental Protection Agency, 2026
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