The sun is not just a source of light; it’s a natural healer, energiser, and mood booster. But did you know that soaking in the sun at the right time can multiply its benefits? While sunlight has numerous benefits, including vitamin D production, increased mood, and better sleep, understanding how to maximise these benefits is critical. Here are the finest times to soak up the sun and how to make the most of this natural treasure.
I walk along the path, the warm light of the setting sun bathing the park in a golden glow.
The best time to bask in the sun
The best time to absorb up sunshine is between 8:00 and 10:00 a.m. During these hours, the sun’s UVB rays, which are necessary for Vitamin D production, are present without exposing you to the detrimental effects of ultraviolet radiation. According to the World Health Organisation (WHO), UV radiation levels are lower in the early morning, making it safer for your skin.
Why not noon?
While the sun is at its peak around noon, the higher UV index can increase the risk of sunburn and skin damage. Early morning sunlight strikes the perfect balance between benefits and safety.
Benefits of soaking in the morning sun
Spending time in early sunshine has a multitude of health benefits.
- Increases vitamin D levels: Vitamin D strengthens bones, improves immunity, and controls mood. According to a study published in 2021, UVB rays help your body synthesise this essential mineral.
- Improves sleep quality: Morning sunshine regulates your body’s internal clock (circadian rhythm) by decreasing melatonin production during the day, resulting in better sleep at night.
- Improves mood: Sunlight causes the creation of serotonin, also known as the “happy hormone,” which can help prevent seasonal affective disorder (SAD) and enhance general mental health.
How long should you stay in the sun?
While getting some sunshine is healthy, balance is vital. Most people can get enough Vitamin D by spending 10 to 30 minutes in the morning sun a few times per week. However, the length can vary depending on skin tone, geographical location, and weather conditions.
Fair skin: Requires less time (10–15 minutes) as it absorbs UVB rays faster.
Darker skin: May need longer exposure (20–30 minutes) since melanin reduces UVB absorption.
Tips to reap maximum benefits
Maximize your sun-soaking sessions with these tips:
- Wearing short sleeves or shorts exposes more skin to sunlight, which improves Vitamin D synthesis.
- Skip sunscreen (briefly): Sunscreen prevents UVB rays, so forgo it during your brief morning exposure. Apply sunscreen thereafter to avoid prolonged exposure.
- Combine it with exercise: In the morning, engage in outdoor activities such as walking, yoga, or jogging to improve both your physical and mental health.
- Be consistent: To reap the most health benefits, incorporate sun exposure into your daily routine.
