*This post may contain affiliate links. Please read my disclosure policy for more info and thank you for your support.

Sunlight is essential to a healthy lifestyle. I know that is opposite to what we have been told, but the sun plays a vital role in the health of our bodies. Morning sun is especially important to help wake our bodies, produce hormones, start functions and aid with sleep. The sunlight can help signal our bodies to repair and restore. Think about how nature uses the sun, for life and for rhythms, it is important for us to use it in this way, too.

Morning Sunlight and Circadian Rhythm

Sunlight plays a vital role in regulating our internal clock—also known as the circadian rhythm—which governs when we wake up and when we fall asleep. This natural rhythm influences many essential physiological processes, and when it’s thrown off balance, it can lead to various health problems. Without sufficient sunlight during the day, our bodies may struggle to produce the hormones needed for restful sleep. Morning exposure to natural light helps signal the brain to reduce melatonin (the sleep hormone), promoting wakefulness, improving mood, and setting the tone for a productive day. Just 15–30 minutes of sunlight in the early hours can enhance focus, support hormonal balance, boost energy, and even strengthen the immune system. But how exactly can you make morning sunlight a consistent part of your daily routine—and what’s the best way to do it?

• Get unfiltered morning sunlight, that means no sunglasses, contacts, glasses or sunscreen
• Get morning sunlight before looking at screen or turning on artificial lighting, like overhead lights or LED lamps
• Exposure your face and eyes to the sunlight, but do no look directly into the sun

Daily Routines and Best Ways to Get Morning Sunlight

• Step onto a patio, balcony, porch or into your yard just after waking
• Eat breakfast or a warm beverage outside
• Go for a walk first thing in the morning
• Practice grounding first thing, walk barefoot on the grass or dirt while getting sunlight
• Park outside so that you can stop for a minute to get sunlight while walking to the car

Morning Sunlight for Improved Mood

Morning sunlight can significantly boost mood by triggering the release of serotonin, a neurotransmitter associated with feelings of happiness, calm, and focus. When natural light hits the retina, it sends signals to the brain that stimulate serotonin production, which not only elevates mood but also helps reduce stress and anxiety. This early light exposure can be especially helpful in combating symptoms of seasonal affective disorder and other mood-related challenges. Morning sunlight is also a great way to help your body to produce vitamin D, a critical nutrient for mood regulation.

Morning Sunlight Exposure for the Immune System

Morning sunlight can give your immune system a natural boost in several different ways. Exposure to sunlight helps your body produce vitamin D, which plays a crucial role in regulating immune responses and enhancing the function of immune cells like T cells. These cells are essential for identifying and fighting off pathogens and studies show that sunlight exposure can increase positive outcomes for these cells. Additionally, morning light helps regulate your circadian rhythm, as mentioned above, which in turn supports the timing and efficiency of immune function because many immune processes follow a daily cycle and improving sleep gives your body more time to rest and heal. Don’t discredit how life giving and helpful the simple practice of morning sunlight can be to your overall health and wellbeing.

Benefits of Morning Sunlight for Bone Health

Vitamin D, as mentioned above, is a critical nutrients for health and wellness. Morning sunlight provides a natural and effective way to support bone health by stimulating the body’s production of vitamin D. When sunlight hits the skin, it triggers the synthesis of vitamin D, which is essential for calcium absorption, an important mineral needed to build and maintain strong bones. Without adequate vitamin D, bones can become thin, brittle, or misshapen, increasing the risk of conditions like osteoporosis and fractures. Getting just 10–30 minutes of morning sunlight a few times a week can help maintain healthy vitamin D levels. Regular morning sunlight, combined with a nutrient dense, balanced diet, can play a crucial role in maintaining lifelong bone strength and resilience.

Unfiltered Sunlight to Decrease Risk of Burning

Melanin, a pigment produced by the skin, is what gives skin its color and helps protect it from the sun’s UV radiation. Tanning happens because sunlight signals the skin to produce more melanin as a defense mechanism. Light that enters the eyes, especially in the morning and throughout the day, activates receptors that signal the brain to increase melanin production. When your body produces melanin at the right times, such as during sun exposure, it offers better protection against sunburn. Early morning sunlight also helps “prime” the eyes and signals the body that it’s time to start making melanin. Morning sunlight is just one of the more natural ways to protect your skin from burning, others include:

• Limiting polyunsaturated fatty acids, especially seed oils like canola, soy and oils labeled “vegetable”. You won’t find this in the main stream media, but from my own experience seed oils basically cook you from the inside out and since cutting them from my diet I haven’t burned once.
• Consume more healthy saturated fats like grass-fed butter and coconut oil. These fats contain nutrients that nourish and protect the skin, fighting sunburns.
• Ditch the sunglass so that your eyes tell your brain to produce melanin. Instead wear a cotton hat.
• Use sun protectors that contain healthy and hydrating oils. I use Earthley sunshield on myself and family.
• Be smart and recognize when you have gotten enough sun and use a cotton shirt or hat to cover your skin.
• Use nutrient dense lotions and balms after sun exposure to help hydrate the skin. Try tallow, coconut oil or extra virgin olive oil.

Shop This Post

• Earthley Wellness Sun Shield
• Earthley Wellness Sun Soothe
• Amallow Tallow for after time in the sun
• JAN and JUL kids cotton sun hats
• JAN and JUL women’s 100% cotton sun hat
• Women’s Sun Protection cotton/linen long sleeve shirt
• Kids cotton short sleeve shirts
• Dr Bronner’s Coconut Oil for cooking or skin hydration

*None of the above information is medical advice. Nothing in this post is meant to take the place of medical advice from a doctor or health professional. I am not a doctor, I am only sharing my personal experience, personal research I have done and information I have inferred. Please see my disclaimer for more information.*