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Why You should be getting sunlight
It feels great when the sun shines on your skin after you’ve been inside. That warm feeling is more than just nice – it’s your body saying “thank you” for the natural energy it needs. Sunlight does more than give you a tan; it actually helps your body work better in ways most people don’t know about.
I found this out when I started sunbathing regularly last year. What began as a simple thing quickly became something I needed – my energy, sleep, and how I did at the gym all improved. The good things about sunlight aren’t just stories – they’re proven by science.
The Vitamin D Link: How Nature Helps You Do Better
Sunlight does more than just make you feel good. It starts something important in your body that helps you do well physically. When sunlight’s UVB rays touch your skin, they change a thing called 7-dehydrocholesterol into previtamin D3. Then, this becomes vitamin D3. Your body then sends vitamin D3 into your blood. Your liver changes it into 25-hydroxy vitamin D (25(OH)D), which is the main type of vitamin D in your body.
The good news is, this works really well. You only need to be in the sun for about 5-15 minutes a few times a week to get enough vitamin D. That’s less time than you probably spend looking at your phone while you eat breakfast.
How Vitamin D Helps You Physically
Vitamin D isn’t just something you can skip. It acts like a hormone that controls about 1,000 different genes in your body. These genes affect:
If you have enough vitamin D, you can do more physically. If you don’t have enough, your bones might hurt, your muscles might be weak, and you won’t be able to do as much – this means your body isn’t working well.
Vitamin D is important, but other things like liquid vitamin B12 also help keep busy people energized.
Sunlight: The Best Pre-Workout
Before people used special drinks and pills to boost their energy, they had sunlight. Sunlight helps you perform better. When sunlight hits your eyes, it tells your brain to release a chemical called serotonin. This chemical makes you feel happier, more focused, and gives you energy for your best physical performance.
This isn’t just about feeling good. Studies show that when there’s more sunshine, people feel better mentally, no matter the weather. This mental boost helps you physically. You can work harder, longer, and recover faster when your mind is working well.
Sunlight and Your Body’s Energy
New studies have shown something cool. There are brain cells with a protein called Opsin 5. This protein spots certain violet light from the sun. These brain cells send messages that affect how your body works, like your metabolism. Metabolism is how your body changes food into energy.
This means sunlight helps control how your body makes and uses energy. So, getting enough sun could be key to better fitness. It helps your body use food well and keeps your energy up during exercise.
The Best Time for Sunlight
Getting sunlight at the right time is important for your body. Morning sunlight is great for giving you energy. It helps your body know when it’s day and night.
Morning Sun: Helps You Perform Better
If you get 15-20 minutes of sunlight in the morning, it can help you do your best by:
- It lowers melatonin during the day (the hormone that makes you sleepy)
- Makes you feel more awake and react faster.
- Helps you sleep better at night.
I started getting sunlight in the morning, and my workouts got much better right away. It helped so much that I always do it now when I train.
If you get morning sunlight and have a plan for your day, you can feel even more energetic. Find out how to make a morning routine that gives you lots of energy, based on science.
The Heart and Blood Vessels: What You Need to Know
Many people who work out don’t know this: When you’re in the sun, your body makes nitric oxide. You might have heard of this because some workout drinks try to do the same thing. The nitric oxide from the sun helps lower your blood pressure and makes your heart work better.
Good blood flow is super important. It helps your body get oxygen and nutrients, which gives you energy. When your heart works better because of the sun, your body can use energy more efficiently. This means you can work out longer, recover faster, and perform better overall.
| Benefit of Sunlight | How It Helps Your Body | How Long It Takes to See Results |
| Makes Vitamin D | Bones get stronger, muscles work better | Being in the sun regularly for 2 to 4 weeks. |
| Serotonin Boost | Better mood, motivation, and focus | Right away (today) |
| Nitric Oxide Release | Blood flows better, and get more oxygen. | 30-60 minutes after exposure |
| Circadian Rhythm | Improved sleep quality and recovery | Get sunlight every morning for 3 to 5 days in a row. |
The Problem Today: Why We Don’t Get Enough Sun
Here’s the problem: Most of us don’t get enough sunlight. We spend almost all our time inside. We use artificial lights that aren’t as bright as the sun. These lights don’t have all the colors of sunlight. Indoor lights don’t have the violet colors that help your brain and body work well.
This can cause issues with how your body uses energy and make you feel tired. Even if you eat well, it might not be enough. If you also look at screens at night, which give off blue light, it can make these energy problems even worse and affect how well you can do physical activities.
How to Enjoy Sunlight Safely
Sunlight is great, but you need to be careful. If you get too much sun at once, it can be risky. Some risks are:
- Sunburn: It hurts now and can damage your skin over time.
- Getting old too fast: Your skin gets wrinkles and is damaged by the sun.
- Skin cancer: This includes melanoma, which is the most serious type.
It’s better to get sunlight regularly, but not for too long each time. Here’s how to be safe:
- Get used to the sun little by little. Begin with 5 to 10 minutes and then spend more time in the sun.
- If you’re going to be in the sun for more than 15-20 minutes, use sunscreen that protects against different types of sun rays. Make sure it has an SPF of at least 30.
- Try to stay in the shade or don’t stay in the sun for too long during the hottest part of the day (10 am to 2 pm).
- Be extra careful if you have fair skin, many moles, or a family history of skin cancer
The goal is to get healthy sunlight, not as much as possible. You can get the good things from sunlight without problems if you’re careful and do it regularly.
My Plan for Getting Sunlight
I’ve seen how helpful sunlight can be, so here’s what I do:
- Every morning, try to get 15-20 minutes of sunlight soon after you wake up. Let your skin be exposed to the sun as much as you can, in a way that’s okay for you.
- Take a break outside around noon for 10 minutes. Use sunscreen if you’ll be out longer.
- Spend 15 minutes in the evening sun without sunglasses. This helps your body get ready for sleep.
Doing these things has made me feel much better and improved how I do things physically. The most important thing is to do it regularly. Even when it’s cloudy, sunlight is better than being inside.
More Than Just Your Body: The Whole Picture
Besides helping your body, sunlight also helps your mind and feelings. It can make you think more clearly, feel more stable, and keep your body healthy. All these things help you do better physically. Sunlight is like a free, natural way to feel good all around.
What to Do Next: Let the Sun In
Sunlight is really important, but people don’t always realize how much it helps your body. It can make you perform better physically. Unlike hard training or costly supplements, sunlight is free and anyone can get it.
Here’s what I suggest: Start doing this tomorrow. Wake up 20 minutes earlier. Go outside with your coffee and let the sun shine on you. After a week, you’ll notice you feel better when you exercise, recover, and have more energy.
Have you felt a change in how your body performs when you’re in the sun? Tell me about it in the comments!
