Well, I’m a week in to my sunlight experiment. I have been getting 20 minutes of sun every morning, hoping that I can photosynthesize my way to successful adulting.
While I’m not noticing huge changes, I have seen subtle improvements in my energy, focus, and mood. I’ve been able to focus better when I’m working. My energy is still not great, but I’m feeling slightly less like a slug disguised as a human.
What is surprising me most so far is how much I’m enjoying my morning sun time. I really like starting my day outside, getting some sun, enjoying my garden and my dogs and listening to the birds. Now, I live in a quiet suburb; I acknowledge that your experience may be less charming if you live in a big city. But for me, I’m getting a lot from the daily 20 minutes of solitude in my backyard.
Is the mood boost from the sunlight itself or just from starting my day in peace, enjoying the sunshine and fresh air? Honestly, it’s probably a mixture of both.
For my first experiment, I admit I wanted to go with something easy. In the spirit of honesty, I’ll confess that I tend to hyperfocus on things and then forget about them when something shinier (literally or figuratively) comes along. So I wanted to start with something that I felt like I could 100% commit to.
I’ve decided to test the benefits of sunlight exposure, because what’s easier than sitting outside in the sunshine and doing nothing? I don’t want to set the bar too high, you know?
We know that sunlight is good for us. We can feel that it’s good for us when we step outside on a bright, clear day. It’s one of the few things in the world that feels instantly invigorating and mood-boosting. But I really wanted to understand the science behind that. And I wanted to know if those energizing, mood-boosting effects would last longer if I was consistent and methodical about my exposure to sunlight.
Vitamin D
I knew that sunlight was the best source of vitamin D, but I was pretty clueless on what vitamin D actually does for the body.
In my research, I learned that 80-90% of your body’s vitamin D comes from sunlight, unless you’re taking a supplement. I also learned that almost half the world population isn’t getting enough of it. Many of us have indoor jobs where we just aren’t getting the sunlight exposure that our ancestors did. As for me, I’m a nurse. I spend at least 36 hours a week under fluorescent lights. Not great for getting enough of the sunshine vitamin.
Now, you don’t get an important-sounding name like “Vitamin D” if you don’t do some important stuff. Vitamin D is absolutely crucial for bone health because we need it to absorb calcium and phosphorus properly. It also supports immune function, reduces inflammation, and helps maintain muscle strength.
Moving on to the mind, there is increasing evidence (a lot of it) that shows that vitamin D plays a role in mental health, including mood regulation and depression relief. Low vitamin D levels are linked to higher rates of depression and anxiety. Some research even suggests that vitamin D might make antidepressants (like SSRIs) work better.
Vitamin D supplementation has also been shown to decrease fatigue. This tracks, because vitamin D plays a role in the function of our cells’ mitochondria. And if you’ll take a quick trip with me back to 9th grade biology, you’ll remember that mitochondria are the “powerhouses of the cell” that produce energy for your body. So if your mitochondria are sluggish, you are, too. Evidently, my mitochondria are not mitochondria-ing at full capacity.
Circadian Rhythm
Moving on from vitamin D, sunlight also plays a huge role in regulating your circadian rhythm. When sunlight hits your eyes, it sends a message to your brain to stop producing melatonin and wake up already.
Light is the single strongest factor that influences our circadian rhythms.
And when your circadian rhythm is out of whack? That’s linked to a bunch of stuff you don’t want: memory issues (check), fatigue (check), poor concentration (check), aches and pains (hello Advil my old friend), even an increased risk of psychiatric disorders like depression and anxiety (check and check; what do I win?!!)
In a world of indoor jobs, late-night scrolling, and fluorescent lighting, most of us are living with a chronically effed-up circadian rhythm. And it’s affecting how we feel.
Serotonin
When sunlight reaches our eyes, it stimulates our retinas, triggering the brain to produce more serotonin. We like serotonin. Serotonin makes us happy. But I learned during my research that it does a lot more than just boost your mood. It also plays a role in:
Sexual health
Sleep quality
Wound healing
Bowel function
Getting sunlight during the day (especially in the morning) helps keep your serotonin levels up, and that makes your body and brain happier overall.
The Experiment: 20 Minutes of Morning Sunlight
So, all of this was sounding great. I did my research over a rainy weekend, and I was a little bummed about that because I wanted to get out in the sun ASAP after reading about all the great stuff that it does.
Next up, it was time to figure out exactly how much sunshine I should get, and at what time of day. Turns out that you don’t need all that much. Even on a cloudy day, you really only need about 20 minutes of sun exposure for max health benefits, and even less on sunny days. In the name of consistency, I’ve decided to stick with a straight 20 minutes every day. As far as time of day goes, morning seems to be the best option for my needs. While midday sun is most effective for vitamin D production, I wanted sunshine in the morning for the serotonin boost and to send a message to my brain that it was time to wake up.
For the most benefit, research says that I shouldn’t wear sunglasses and I should face the sun during my 20-minute sessions. Obviously I’m not going to be staring directly at the sun, because I’m trying to feel better(ish), not go blind. And I’ll wear sunscreen, because skin cancer is also not the vibe I’m going for.
To track progress, I’ll keep a journal of daily check-ins on:
Mood
Energy
Focus
Sleep quality
One more disclosure: I do take medicine to help me sleep, but I still wake up at least once during the night and I feel rested like 6% of the time, so there’s definitely room for improvement.
Alright, I’m off to make like a sunflower and hopefully soak up lots of amazing benefits!
It was just supposed to be a blog about how to live a better life through science-backed habits. But then, as I was trying to describe myself to you, Dear Reader… I realized that I can’t make a blog about living your best life without talking about mental health.
I am a 34-year-old woman who struggles with ADHD, depression, and anxiety. While I do take medication and have tried therapy in the past, it continues to be a struggle. My productivity is at an all-time low. Most days, I’m drowning in overwhelm and the nagging sense that I’m just not cutting it. I ‘ve been sleeping so much lately that I’m surprised I haven’t fused with my bed.
Looking at my life from the outside, you’d probably think it’s a pretty good one. I’m married to a great guy and I have two healthy, thriving daughters. I live in a nice house in the suburbs. I have a stable career. And yet… something always feels off.
It turns out that a LOT of people feel this way. Just look at all the “remedies” people peddle to try and make us feel better. There are elixirs, gummies, patches, crystals, horoscopes, copper bracelets, and dozens of other things that promise to finally “fix” us.
I’m sick of the bullshit. I like to think of myself as pretty science-minded, so it’s embarrassing to admit I’ve bought my fair share of wellness crap. What can I say? Desperate people do desperate things.
You might be thinking, “Jenny, if you believe in science, why haven’t you tried more science-backed methods to help improve your mental health?” That’s a great question. I suppose it’s because it’s easier and faster to hold a piece of quartz and swallow some potion than it is to try something less glamorous (but scientifically supported) and hope I see a difference.
Well, Dear Reader, none of it worked. So I’m done with the pretty lies. I want something real, even if it’s slower, messier, and literally less sparkly. I’m ready for wellness without the woo.
The point of this blog is to be the guinea pig. To try small, science-backed changes and see if they actually help. To test things so you don’t have to. And maybe to figure out what “living well” actually looks like.
Better(ish) 