New Research Shows the Importance of Daily Sunlight for Brain Health and Sleep
Experts are highlighting the benefits of getting at least an hour of daylight each day for regulating the brain’s biological clock and improving overall health. Stanford neuroscientist Andrew Huberman, known for his popular podcast “Huberman Lab,” frequently advocates for the importance of exposure to sunlight in the morning.
Huberman listed morning sunlight as one of the six pillars of health, emphasizing its role in maintaining a healthy circadian rhythm. According to Huberman, circadian health is the foundation for overall well-being, along with factors such as daily movement, nutrition, stress control, healthy relationships, and quality sleep.
Individuals who have adopted the practice of spending time outdoors in the morning sunlight have reported positive effects on their mental and physical well-being. Many have experienced increased alertness, improved mood, and better sleep patterns.
Mariana G. Figueiro, a professor and director of the Light and Health Research Center at Mount Sinai’s Icahn School of Medicine, supports the idea that exposure to daylight is equally important as diet and exercise for maintaining a high quality of life. Figueiro explains that light affects the biological clocks in the brain that regulate circadian rhythms. Without proper exposure to light, the internal clock can drift, leading to issues with sleep, cognitive performance, and overall health.
While many people are aware of the benefits of sunlight for vitamin D production, Figueiro emphasizes that for circadian regulation, it’s the light reaching the back of the eyes that matters, not direct contact with the skin. Artificial indoor lighting typically falls short in providing the necessary brightness and spectral quality to synchronize the biological clock effectively.
Figueiro recommends getting at least an hour of daylight per day, with a minimum of 30 minutes in the morning. Activities such as walking outdoors, eating breakfast on the porch, or taking meetings outside can all contribute to sunlight exposure. If spending more time outdoors, it is essential to use sunscreen for skin protection without impacting light intake.
For those unable to access natural sunlight, Figueiro suggests supplementing with bright indoor lighting. Adding two to four table lamps with bulbs that deliver at least 3,000 lumens to one’s workspace can provide similar benefits. Light therapy boxes designed to mimic outdoor light can also be used, following the guidelines provided by healthcare professionals.
Consistency is key in implementing this routine, as the biological clock thrives on regularity. Experts recommend establishing a consistent time for sunlight exposure every day.
As the importance of circadian health becomes more evident, individuals are encouraged to prioritize getting a daily dose of sunlight to support their overall well-being.