The Benefits of Morning Sunshine (and How to Get More of It)

Do you enjoy an early-morning dose of sunshine? You’re not alone. Humans evolved to be outdoors, and spending time in the sun remains one of our most ancient pastimes. And for good reason. In the right amounts, the sun’s light is a potent natural health tonic, helping your body regulate sleep, boost vitamin D levels, fight depression, support bone and muscle health, and improve immune function. 

But not all sunshine is created equally; you’ll reap the most significant benefits from sunlight when you soak up the rays early in the morning. The reason has to do with your body’s circadian rhythm, a 24-hour internal clock that responds to changing light patterns. Getting sunshine as soon as you wake up helps the body reset and regulate sleeping patterns, allowing you to go through the day feeling more energized and alert. This Monday, follow the steps below to increase your post-wakeup sun exposure. 

Enjoy Your Morning Coffee Alfresco 

Try carving out a few minutes in the morning to drink your coffee or tea beneath the sunshine. This simple change can help you stay alert throughout the day and sleep easier at night. Another option is to bring a small table outside and have breakfast in the backyard or on the patio.  

Go for a Post-Sunrise Stroll

There’s nothing more tranquil than a sunrise walk. Not only will it clear your head and get you ready for the day, but it’s a prime opportunity to enjoy some morning rays. Go with a friend, partner, or family member, and help boost that daily step count. 

Read Outdoors 

Start your day by reading a book or the morning newspaper beneath the sunshine. The time passes quickly, and you’ll go back inside feeling ready to take on the world. 

Don’t Fear the Clouds 

A cloud-filled sky can still be a source of sunlight. The sun’s ultraviolet rays are powerful enough to filter through clouds and reach the surface of the Earth (and still burn your skin if you’re not careful). During a heat wave, an overcast morning may be the opportune time for extra sun. 

Wear Sunscreen

Spending more time in the sun inevitably puts your skin at greater risk of sunburn or blistering. Try using a broad-spectrum sunscreen with SPF 30 or higher—even on a cloudy or overcast afternoon—and reapply throughout the day. Opt for a mineral-based sunscreen with zinc oxide or titanium dioxide if you have sensitive skin or want to avoid certain chemical ingredients.