We live in an era where most of our lives are spent in interior spaces: homes, offices, cars and gyms closed. We spend entire days under artificial light without even realizing how much we are depriving ourselves of an essential natural resource: the sun.
Proper sun exposure is a modern challenge, but its benefits are too great to ignore. Not only does it influence our physical health, but it also has a direct impact on our mental clarity, productivity, mood, and sleep regulation. The interesting thing is that the time of day you sunbathe determines the type of benefits you will receive.
The benefits of the sun at different times of the day
Morning sun
The morning sunlight It is a key signal for our circadian rhythm. Expose yourself to natural light in the early hours of the day:
- Improves mood by increasing the production of serotonin, the neurotransmitter associated with happiness and motivation.
- Increases concentration and alertness levels throughout the day.
- Regulate your internal clock, making you feel sleepy earlier in the night, which improves the quality of your rest.
A few 10-15 minutes (or more) of morning sun without sunglasses can make a big difference in how you feel and function during the day.
Midday sun
Despite popular belief that midday sun is harmful and should be avoided, it can actually be a very beneficial time for health. Not only is it the most efficient source of vitamin D, but it also plays a key role in hormonal regulation, especially in men.
- Increases testosterone levels, which promotes strength, muscle recovery and physical performance.
- Improves the production of vitamin D, crucial for bone health, the immune system and energy.
- Positively influences mood, because bright light stimulates key neurotransmitters such as dopamine.
To get these benefits without getting burned, 10-15 minutes outdoors during the hours when the sun is highest is enough.
Sunset sun
The setting sun emits a warm, soft light that acts as a natural signal to the body, indicating that it is time to reduce activity and prepare for rest. Its light spectrum promotes the production of melatonin at night, the sleep hormone, helping to regulate the circadian rhythm and facilitate deep, restful sleep.
- Promotes the production of melatonin at night, the key sleep hormone.
- Helps consolidate the circadian rhythm, ensuring that your body understands the difference between day and night.
- Reduce the impact of artificial light at night, as natural evening light helps minimize sleep disruption caused by screens and LED lights.
Just 10-15 minutes of exposure while the sun is setting is enough to enjoy these positive effects.
Conclusion: How much sun do you really need?
Probably a lot more than you're currently getting. Most people spend almost 90% of their time indoors, leading to problems like vitamin D deficiency, sleep disturbances, chronic fatigue, and decreased testosterone.
It's not about exposing yourself to the point of burning, but rather about regaining connection with natural light.