How to Make the Sun Your Ally
A fresh look at how natural light can support your mental health—without overcomplicating it
We tend to overlook the obvious when it comes to feeling better. There’s always a new supplement, app or protocol competing for attention. But one of the most reliable, accessible tools for emotional well-being is the same thing that helps plants grow, tells birds when to migrate and lights up your morning walk: sunlight.
And while the idea that sunshine boosts mood isn’t new, the science behind why is more interesting than ever—and worth your attention.
What We Know (and Why It Matters)
Scientists have a few strong theories for why sunshine makes us feel more awake, more optimistic and more balanced:
Light-sensitive cells in the eyes—called intrinsically photosensitive retinal ganglion cells—respond to sunlight and send signals to brain regions that regulate mood and alertness.
These same pathways help align your circadian rhythm, which improves both daytime energy and nighttime sleep.
Sunlight also helps your skin produce vitamin D, which may support mood by increasing antioxidant activity and helping to regulate serotonin and dopamine—neurotransmitters that affect how we feel.
In short, sunlight acts like a natural reset button for both brain and body. It’s subtle, but powerful.
Morning Light: Small Habit, Big Impact
Neuroscientist Andrew Huberman (Stanford University) is a big advocate for getting 5–10 minutes of direct sunlight exposure in the first hour after waking. This early light helps “set the clock” for your brain and body, boosting alertness during the day and improving sleep quality at night.
If the sky’s overcast, just stay out a bit longer—your eyes still pick up the signal. If it’s pitch dark until mid-morning where you live, you can supplement with artificial sources like cool-white fluorescent lighting or near-infrared light therapy.
One important note: it’s your eyes doing the work here, not your skin. So the goal isn’t to sunbathe—just to get your brain the information it needs.
Find Your Solar Sweet Spot
From the 15 minutes of sunshine needed to support vitamin D production to the all-day session that leaves you crispy and googling “how to treat sunburn fast,” there’s a wide spectrum. Most people benefit from moderate, consistent exposure—a walk, your morning beverage outside, or if you’re lucky, a break on a sunny bench.
As one researcher put it, the key is finding your own happy medium. You don’t need to redesign your lifestyle. You just need to step outside regularly.
Three Ways to Use Light as a Mental Health Tool
1. Make it a daily routine
Build sunlight into your morning like you would any other ritual. Ten minutes on your porch, a walk around the block or just standing outside without sunglasses can help. If you're someone who gets overstimulated by bright light, even indirect exposure—like sitting near a bright window—can still be effective.
2. Avoid light when your brain craves dark
While natural light early in the day is beneficial, bright artificial light late at night can disrupt your sleep by suppressing melatonin. Try dimming lights about two hours before bed and avoid screen time in bed (yes, even just one more scroll). Small changes here can make a big difference in how rested and stable you feel.
3. Plan ahead for darker seasons
Even though it’s summer, now is a good time to prepare for Seasonal Affective Disorder (SAD)—a type of depression linked to reduced daylight in fall and winter. Research shows that even an hour a day under artificial light (like six cool-white bulbs) can ease symptoms. Building light habits now can help cushion the transition into shorter days later.
What This Isn’t
This isn’t a magical solution. It’s not a replacement for therapy or medication when those are needed. But it is a low-effort, science-supported way to support your emotional health—especially when paired with other intentional habits.
Light is a daily input that your body and brain rely on. Paying attention to how you get it, and when, can lead to real improvements in mood, focus and resilience.
We know that sunlight doesn’t fix everything. But it helps more than we give it credit for. And the best part? You don’t need to overthink it.
Step outside in the morning. Let your eyes adjust. Start with 10 minutes. Be consistent.
Your brain will thank you for it.