Getting Sunlight everyday.

Introduction 

     Sunlight has various benefits that can improve your health and well-being. One of the main benefits is the way it supports vitamin D levels, which play an important role in your health. Some people only need 10 minutes of sunlight to see health benefits. People with darker skin need more time in the sun to get the same effects, since darker skin absorbs sunlight differently. 

     If you need more time in the sun, there are some simple ways you can work it into your daily schedule. For example, you can take your coffee breaks outside.

How much sunlight should you get per day?

:-      Depending on your skin color, you may be able to get the daily recommended amount of sun exposure in as little as 10 minutes. 

:-      Experts in the U.K. recommend 10 to 15 minutes of daily sun exposure for people who have lighter skin and 25 to 40 minutes for those with darker skin. 

:-     People with darker skin have more melanin, a molecule that serves as a natural sunscreen. But this can also make it a little harder to get enough sun exposure. So it takes more time in sunlight to reap its benefits if you have darker skin.

:-    Keep in mind, regardless of skin tone, spending more time in the sun than is recommended may increase your risk of sunburn or skin cancer. For this reason, you should put on sunscreen before going outside. This is especially true if you are going to be out longer than 10 to 30 minutes.

 :-    You may be wondering whether putting on sunscreen can prevent you from getting enough sunlight to make vitamin D. Our bodies only need a little sunlight to create vitamin D and research shows that using sunscreen on a regular basis doesn’t hurt the body’s ability to create the sunshine vitamin.

When is the best time to get sunlight?

    Any time you can fit some sunlight into your schedule is a good time. However, research suggests that you absorb the most sunlight around noon. 

    Experts believe the timeframe from 10AM and 1PM is optimal for sun exposure, because you get plenty of UVB rays — which allow your body to create vitamin D — while minimizing your risk for skin cancer from UVA rays.

What are some tips for working time in the sun into your daily schedule?

1.  In today’s technology-driven society, it can be difficult to get enough sunlight each day. Here are a few ways you might get more time in the sun:

2.  Take a brief walk during your work breaks or study breaks. 

3.  Take one or more of the day’s virtual meetings outside.

4.  Park your car further away from store entrances so you can soak up some sunlight as you walk in. 

5.  Eat your lunches or snacks outside. 

6.  Exercise outside. 

7.  Plant a few flowers or vegetables to give you a reason to go outside.

Benefits of getting sunlight 

1. Mental Health Boosts

Perhaps one of the more significant benefits of sun exposure is better mental health. Sunlight assists in our body’s production of two hormones: melatonin and serotonin. Melatonin is the hormone that regulates our sleep patterns (circadian rhythm). A good sleep pattern is vital to maintaining mental health. On the other hand, serotonin aids in our energy levels, mood, memory, and more. Without serotonin, our energy levels become low, and we don’t have the mental capacity for good mental health.

2. Strong Bones (vitamin D)

Milk is not the only source of vitamin D. Exposure to the sun’s ultraviolet-B radiation causes our skin to produce vitamin D. Having healthy vitamin D levels is a significant component of having healthy bones and can prevent conditions such as osteoporosis. 

3. Cancer Prevention (With Moderate Exposure)

One of the more well-known facts about the sun is that too much exposure can cause cancer. But many overlook the fact that proper amounts of exposure can aid in preventing cancer. One study found that those in higher regions with less sun (think Vermont, Washington state, etc.) were more prone to cancer than those in more sun areas. Yes, the sun can cause cancer. But when exposure is healthy, the sun is proven to aid in prevention.

4. Clear Skin

Studies conducted by the World Health Organization have concluded that exposure to limited amounts of UV radiation can help treat conditions including psoriasis, eczema, jaundice, and acne. It’s still essential to always wear sunscreen and limit your exposure to sunlight. Too much contact with UV rays can have adverse effects.

5. Better Sleep

One of the most significant benefits we get from the sun is melatonin production. When in contact with sunlight, our bodies react by producing melanin, which becomes melatonin and balances our sleep patterns. More melatonin production means your sleep pattern becomes regulated, you sleep longer, and you sleep deeper. 

6. Increased Energy

We mentioned serotonin earlier in this article. Access to sunlight causes our bodies to produce more serotonin, a critical hormone that gives us energy. If you find yourself feeling tired, try sitting in the sun and seeing if you feel more energized. That sunlight will spark your body’s serotonin levels and make you feel less sleepy.

7. Weight Loss

Scientists think that sunlight may shrink fat cells below your skin’s surface. If you’re trying to use sunlight for weight loss, experts recommend getting 20 to 30 minutes of daylight before 8 AM. Early access in the day works best.

8. Healthy Eyes

While yes, too much sun can hinder eyesight, the proper amount of sunlight is beneficial for your eyes. Maintaining a healthy amount of sunlight exposure helps prevent nearsightedness. Just be sure to avoid looking directly into the sun.

9. Lower Blood Pressure

Studies have found that one of the benefits of sitting in the sun is it causes blood pressure to decrease. This is a significant benefit as it cuts the risk of having a heart attack and stroke.

10. Improved Healing

Sunlight provides vitamin D. Having an adequate amount of vitamin D aids in your body’s immune system, which results in a more effective healing process.

When a lack of sunlight keeps us from sleeping well and causes us to become vitamin D deficient, our immune system can suffer, and we may get sick more frequently. Vitamin D deficiency has been found to make us more susceptible to colds and the flu, as well as infection and autoimmune disorders.