In today’s routine, many people hardly experience the morning sun. Mornings are spent rushing – waking up to phone alarms, skipping meals, and heading straight to work or school. Even when we do step outside, it’s often much later in the day, with sunglasses and sunscreen shielding us from sunlight. The soft, early rays that once touched our faces during childhood outdoor play have quietly disappeared from our lives.
Explaining this shift, Dr. P. Venkata Krishnan, Senior Consultant in Internal Medicine at Artemis Hospitals, told TOI Health that modern, fast-paced and digital lifestyles have distanced people from nature. He noted that earlier generations began their day with sunrise, while today some people go weeks without proper sun exposure. What many fail to realise, he said, is that sunlight functions like natural medicine. Spending just 20 to 30 minutes in the morning sun can have a powerful impact on both physical and mental health, strengthening the heart and calming the mind in ways most people don’t expect.
Despite its benefits, morning sunlight rarely features in public health conversations. Unlike exercise or healthy eating, there are no awareness campaigns encouraging people to soak in early sunlight. Instead, sunlight is often viewed only as harmful, associated with tanning or skin damage. As a result, people remain indoors for most of the day – working behind screens, commuting in air-conditioned vehicles, and living in dense urban spaces. By the time they are exposed to the sun, it is usually harsh, prompting them to cover up, and the advantages of gentle morning light are missed.
Dr. Krishnan further explained that morning sunlight plays a crucial role in regulating the body’s natural biological clock, known as the circadian rhythm. This internal system controls sleep, wakefulness, and hormone release. Exposure to early sunlight helps keep this rhythm balanced. When sunlight reaches the eyes, signals are sent to the brain indicating that the day has begun, triggering the release of serotonin – the hormone responsible for feelings of happiness, energy, and focus. This process helps lower stress and anxiety, which is why sunlight is often referred to as nature’s antidepressant.
As evening approaches, serotonin gradually converts into melatonin, the hormone that supports deep and restful sleep. Therefore, adequate sunlight during the day directly improves sleep quality at night. A lack of sun exposure, he warned, can contribute to Seasonal Affective Disorder (SAD), a form of depression marked by persistent low mood and fatigue. For this reason, doctors recommend spending at least 15 to 20 minutes in morning sunlight every day to support overall well-being.
The role of morning sunlight in supporting heart health:
“Most people are aware that sunlight is the body’s primary source of vitamin D, but few realise that this vitamin is not only important for strong bones – it is also crucial for heart health. Vitamin D helps regulate blood pressure, maintains arterial flexibility, and supports healthy blood flow. Together, these benefits ease the workload on the heart and enhance overall cardiovascular function. Sunlight also plays a role in reducing cortisol, the body’s stress hormone. Prolonged high cortisol levels can contribute to elevated blood pressure, inflammation, and a higher risk of heart attack or stroke. Exposure to natural sunlight helps relax the nervous system, relieving stress and promoting a sense of calm,” the doctor explains.
On the ideal time for sun exposure, the expert says the most beneficial period is between 7:00 am and 9:00 am, when sunlight is mild yet effective for vitamin D synthesis. He advises spending 15 to 30 minutes daily sitting or walking in the morning sun.