However, what is often overlooked is the life-saving potential of morning sunlight when consumed in the right amount.
Beyond giving your skin a warm glow, early sun exposure helps your body produce vitamin D, a nutrient so powerful it can lower your risk of some of the most serious diseases today.
Let’s break down the science behind it.
How morning sunlight works in the body
When the sun’s UVB rays touch your skin, they interact with a protein called 7-DHC, converting it into vitamin D3. This active form of vitamin D supports your body in several crucial ways, including:
- Strengthening bones
- Regulating calcium and phosphorus
- Reducing inflammation
- Boosting your immune system
- Supporting glucose metabolism
While supplements and diet can provide vitamin D, sunlight remains one of the most efficient and natural sources. And the best time to get it is the early morning, when UV rays are weaker and safer.
6 diseases that morning sunlight may help prevent
Here are some serious diseases that studies have shown may be less likely in individuals with adequate sunlight exposure, especially from consistent morning light.
Cardiovascular disease is also known as heart disease, and research has linked moderate sun exposure with lower blood pressure. This happens because UV rays stimulate your skin to release nitric oxide, a compound that helps widen blood vessels. This leads to better blood flow and a lower risk of heart attacks and strokes.
Living in sun-deprived areas has been associated with a higher risk of type 1 diabetes, especially in children. Vitamin D plays a key role in regulating the immune system, and its deficiency may trigger an immune response that damages insulin-producing cells in the pancreas.
3. Multiple sclerosis (MS)
MS is an autoimmune disease that affects the brain and spinal cord. Studies have shown a geographic pattern: people living farther from the equator (and getting less sunlight) are more likely to develop MS. Vitamin D is believed to help protect nerve fibres and regulate immune activity that could lead to MS.)
4. Cancers (Colon, Breast, Prostate, Lymphoma)
Low levels of vitamin D have been linked to higher risks of several cancers, including colon, breast, prostate, and non-Hodgkin lymphoma, which are also hereditary diseases. While the exact mechanisms are still under study, it’s believed that vitamin D can help regulate cell growth and prevent abnormal cells from multiplying.
5. Depression and seasonal affective disorder (SAD)
Sunlight increases serotonin in the brain, a feel-good chemical that boosts mood and focus. Morning sunlight also regulates melatonin, the sleep hormone, helping maintain healthy sleep-wake cycles. For individuals dealing with depression or SAD, just 20–30 minutes of morning sun, just soaking it in or doing a short walk can significantly improve emotional well-being.
6. Obesity and metabolic syndrome
Emerging research suggests that morning sunlight may help in shrinking fat cells and managing body weight. People exposed to sunlight earlier in the day tend to have lower body mass indices (BMIs). Sunlight may also contribute to better metabolic function, making it a supportive tool in managing obesity related diseases.
How much sunlight is enough?
While the ideal amount varies depending on your skin tone, age, and location, most experts recommend 5 to 15 minutes of sunlight on your face, arms, and legs in the morning. For those with darker skin, you may need up to 30 minutes to produce sufficient vitamin D. Be mindful not to overdo it because too much sun exposure, especially during midday, increases the risk of skin cancer and premature ageing.
