A little bit of sunshine does wonders for your overall well-being. Sunshine can not only give you a boost of mood-altering chemicals, but it can also improve your sleep. Balancing just enough sunshine to make you feel better and protecting yourself from harmful ultraviolet (UV) light is essential. The time of day that you get sun is also important.
The Importance Of Natural Light
It’s important to expose yourself to natural light daily. Artificial lights do not have the same effect on you as sunshine does. Sunshine is a natural way of getting vitamin D. You need vitamin D to maintain healthy bones, it does so by promoting calcium absorption. This is why milk is often fortified with vitamin D. It also regulates your blood pressure, helps with muscle growth and development, and boosts your immune system.
A few minutes of sunshine can also help people who suffer from inflammatory skin conditions like psoriasis and eczema. Additionally, it is believed that exposure to natural light is essential to eye health, but never look at the sun directly. Windows are now available with UV light protection to enhance the lighting options in your home and workplace for full-day enjoyment.
Exposure to sunshine helps release serotonin in your brain, which makes you feel good, calm, and energized. That is why during winter, when the daylight hours are few, you tend to feel less energetic and your mood is down. For some people, it can even trigger depression.
Sunlight also helps sync your circadian rhythm. Exposure to sunlight in the early morning hours triggers energy to your body. Then at the end of the day, as the sun sets, the changing skyline signals your brain to wind-down, which helps you get to sleep.
Sunshine From Sunup To Sundown
Sunlight hours change with the seasons, the summers are longer and winters are shorter. The sun will come out earlier in the summer and later in the winter. Inversely, sunset comes earlier in the winter months, and later in the summer months. Therefore, depending on where you live and which season you are experiencing, you may need to adjust your self care routine to maximize the benefits of sunlight.
Sunrise
When the sun rises, the upper part of it appears on the horizon and the sky starts to lighten up. If you are lucky, you can see a wide spectrum of colours. At first various shades of darker blues and then a brief window of pinkish-orange and yellow before turning a light blue. At this time, the colours will appear softer than the intense midday sunlight. This is also called the golden hour. It is recommended to get a few minutes of sunshine early in the day to give you a boost. Lately I’ve been getting up earlier to catch the sunrise and it has made a huge difference in my mood!
Midday sun
Midday sun is typically the brightest and has the most intense rays. The sky colours are light to mid-range blues. The exact hours and duration will vary by season and geography. By knowing when the sunshine is less intense, you can mitigate your exposure while getting in a few rays of sunshine. Going outside for some midday sun and fresh air helps perk you up. It gives your mind and body a much needed break. This is especially true if you don’t have natural light coming into your home or workplace.
Sunset
When the sun dips down over the horizon at the end of the day, the sky starts to darken, and once again, you are exposed to another golden hour. This time, the reds and oranges intensify, then the blues and purples descend to bring darkness. The intensity is usually more in the evening as the air typically contains more particles than in the morning. Taking a few moments at the end of the day to witness sundown will also help destress you. It is a subtle sign to your mind that the end of the day has come. Cortisol levels start to drop in your body, allowing you to relax more. Melatonin gets released, and sleep is better. Sunsets tend to make people reflect on their day, and it helps with the practice of gratitude.
Risks Of Too Much Sunlight
Although it is recommended that you get sunshine daily, it is important to be aware of the risks too. Fifteen to twenty (15-20) minutes of sunshine should be safe. Everyone varies on how much they need. This small dose can be all you need to experience the benefits of sunshine. Midday sunlight is typically the harshest, which puts you at higher risk.
If you know you will be in the sun longer than a few minutes, it is highly recommended that you use sunscreen with a broad spectrum sun protection factor (SPF) of 30 or higher. Broad spectrum means that it protects from both UVA and UVB. A small percentage of radiation still gets through despite the SPF rating.
Be aware of general malaise that can come from sun overexposure. You may need medical attention, especially if you experience headaches, nausea, dehydration, dizziness, and fatigue.
Protect yourself from harmful rays
Do some research and understand the risks of sun exposure. You need to apply your lotion thirty (30) minutes before going out in the sun, and reapply after heavy sweating or swimming. Using an SPF year-round will help protect your skin from radiation damage. There is still a risk in winter months and under cloudy skies. Skin exposure to too much sun results in wrinkles, dark spots, and leathery skin. More importantly, it also increases your risk for skin cancer.
Use your SPF lotion on any exposed skin, including your ears and hands, which tend to be forgotten. Furthermore, don’t forget to cover your lips with a balm that has SPF. Wear a hat to protect your head, wider brims will help protect your face as well. The sun can also damage your hair, you will notice discolouration and breakage. Sunglasses that block UV light are essential to protect your eyes, even on cloudy days. If your lenses are scratched, replace them immediately, this can actually damage your retina.
Go outside and catch some sunshine!
Sunrise and sunsets are magical moments in the day that can inspire awe in everyone, regardless if you live by the water, the mountains, or the urban jungle. Exposing yourself to sunshine throughout the day in small bursts can aid in health. Find time to connect with the sun and use it to your advantage to optimize your energy and your sleep. Take proper precautions when exposing yourself to sunlight for extended periods of time. Share the next golden hour with a loved one to boost your feel-good hormones!
IMAGE CREDIT: Unsplash | Marc Kleen.