These days, most of us barely see the morning sun. We rush out of bed, grab our phones, skip breakfast, and head straight to work or school. Even if we step outside, it’s usually after the sun has climbed high, or we’re buried under sunglasses and sunscreen. And that first gentle sunlight, the kind that used to hit our faces while we played outside as kids, just doesn’t reach us anymore.”In today’s digital and fast-paced life, we have grown completely distant from nature. There was a time when people used to wake up with the first rays of the sun, but now even weeks pass without seeing sunlight. What many do not realize is that sunlight works like natural medicine. Just 20 to 30 minutes in the morning sun can do wonders for your body and mind. Morning sunlight helps strengthen your heart and mind in ways you might not imagine,” Dr. P. Venkata Krishnan, Senior Consultant, Internal Medicine, Artemis Hospitals told TOI Health.Yet, for some reason, we don’t talk about it enough. There isn’t a morning sunlight awareness campaign like there is for exercise or eating healthy. Most people just think sunlight is dangerous and leads to tanning or skin damage, without realizing a little exposure in the early hours is actually good for you.We spend hours indoors at work, behind screens, or in air-conditioned cars. Urban life, long commutes, and crowded neighborhoods make it harder to step outside first thing in the morning. By the time we do see the sun, it’s often too strong, and people automatically cover up. So the benefits of that calm, warm, morning light get lost.Dr. P. Venkata Krishnan emphasizes on why morning sunlight is nature’s best medicine. “Well, our body runs on a natural biological clock, known as the circadian rhythm. This internal rhythm decides when we should sleep, wake up, and even which hormones are released at different times of the day. When we spend time in sunlight, this biological clock stays balanced and in sync. The morning suns rays send signals to the receptors in our retina, telling the body, “It’s time to start the day.” At that moment, a hormone called serotonin, often known as the happy hormone, is released. Serotonin fills us with energy, positivity, and focus, helping to reduce anxiety and stress. That’s why sunlight is often called nature’s antidepressant,” he says. “As the day turns into night, serotonin gradually converts into melatonin, the hormone responsible for deep, restful sleep. So, getting enough sunlight during the day directly improves your sleep quality at night. When people do not get enough sun exposure, they can develop a condition called Seasonal Affective Disorder (SAD) a form of depression that makes them feel low and tired most of the time. That’s why we recommend spending at least 15–20 minutes in the morning sunlight every day,” he adds.
Morning sunlight and its impact on heart health
“We all know that sunlight is the most natural source of vitamin D, but what many people don’t realize is that vitamin D is not just essential for bone strength , it also plays a vital role in heart health. Vitamin D helps regulate blood pressure, keeps the arteries flexible, and supports smooth blood circulation. These factors together reduce strain on the heart and improve overall cardiovascular function. Another key benefit of sunlight is that it helps lower the body’s cortisol levels, the hormone responsible for stress. When cortisol levels stay high for long periods, it can lead to high blood pressure, inflammation, and an increased risk of heart attack or stroke. Spending time in natural sunlight helps calm the nervous system, easing tension and promoting a sense of relaxation,” explains the doctor. So, what is the best time to take sunlight? “The best time to get sunlight is between 7:00 a.m. and 9:00 a.m. During these hours, the sun’s rays are gentle yet effective for producing vitamin D. Try to sit or walk in the sunlight for 15 to 30 minutes every day,” the expert recommends.Medical experts consulted This article includes expert inputs shared with TOI Health by: Dr. P. Venkata Krishnan, Senior Consultant, Internal Medicine, Artemis HospitalsInputs were used to explain how morning daylight impacts health.