Modern life is keeping us indoors, and most of us are living like vampires. In the US and UK, people spend over 90 percent of their time indoors. This has led to a modern epidemic of chronic sunlight deficiency, sometimes called the scurvy of the 21st century.
Last week, we explored how just ten minutes of morning sunlight can reset your hormones, support metabolism, and boost heart and energy levels. Many of you shared how small daily habits are already making a difference.
This week, I want to build on that thread and look at the bigger picture. Just ten minutes outside can do wonders, but there is more to the story about how sunlight affects your body.
Why Sunlight Matters
One of the best-known benefits of sunlight is helping your skin make vitamin D3. Low levels are linked to weaker immunity, poorer bone health, and mood challenges. Vitamin D3 supplements can help during cloudy and darker months or if you spend most of your time indoors, but they do not replace the full-spectrum benefits of natural light.
The spectrum of natural light signals your body to regulate hormones, metabolism, and cellular energy in ways no supplement can replicate. Last week, we explored how morning light provides the optimal spectrum for hormone signalling and supporting your circadian rhythm. While vitamin D3 production is important, sunlight’s effects go far beyond this.
The Healthy Ageing Effect
A lesser-known benefit is sunlight’s effect on cellular ageing. Sunlight is critical for your mitochondria, the tiny cellular batteries that power every cell in your body. By the time we reach 70, these mitochondria can lose up to 70 percent of their energy, which fuels conditions like diabetes, dementia, and heart disease. Regular exposure to natural light is one of the few ways to recharge them.
Did you know that avoiding the sun can be just as harmful as smoking? In a 20-year study of 30,000 Swedish women, those who avoided sunlight had the same death rate as smokers. Modern artificial lighting makes the problem worse. LED and fluorescent bulbs emit blue light without the balancing red spectrum, disrupting melatonin production and throwing off your circadian rhythm every night.
Ways to Increase Your Daily Light Exposure
- Spend at least 10-15 minutes outside daily, ideally in the morning, to reset your circadian rhythm (see last week’s newsletter if you missed it).
- Use a high-quality SAD lamp (around 100,000 Lux) in cloudy climates.
- Make your bedroom as dark as possible at night to support natural melatonin production.
- Dedicate time in nature each week, such as a long walk, a trip to the beach, or simply being outdoors in green spaces.
Final Thoughts
These steps can improve your energy, mood, sleep, and heart health while helping your body maintain its natural rhythm and metabolic function. Even small, consistent changes can have a huge impact over time.
The key is consistency. Just like regular movement protects your heart, consistent exposure to natural light trains your body, strengthens your cells, and sets you up for better health in ways you can feel each day.
I would love to hear how you incorporate light into your daily routine. Have you noticed a difference in your energy or sleep when you get outside more often? Reply to this email and share your tips.
