September is one of my favorite months. It brings the official beginning of Autumn, my favorite season. It’s also my birthday month and my daughter’s birthday month so September resonates with me on a deep level. And while I love September, love Autumn and truly love walking in sweater weather, I miss the long days of summer and their sunlight. As someone who wrangles with SAD (seasonal affective disorder), I am particularly sensitive to the shorter days and fewer hours of sunlight. So I’ve made it my practice to get out and turn toward the sun whenever I can. Here’s the science of why that’s important!

Turning toward the sun!

Fort Greene Park, Brooklyn, NY.

Physiology of Sunlight on Your Face

Exposure to Sunlight and Skin Receptors:

When your face is exposed to sunlight, photoreceptors in your skin detect the presence of UV rays. These photoreceptors stimulate the production of beta-endorphins, which are natural painkillers and mood enhancers. This is why a brief moment in the sun can make you feel uplifted.

Vitamin D Synthesis:

Ultraviolet B (UVB) rays from the sun penetrate the skin and interact with a cholesterol-related compound, triggering the production of vitamin D. This vitamin is crucial for bone health, immune function, and mood regulation. Even a few minutes of exposure to sunlight can begin this synthesis, which has a ripple effect on overall well-being. Vitamin D is a great natural antidepressant.

Serotonin Release:

Sunlight boosts the release of serotonin, a neurotransmitter associated with feelings of happiness and calm. Increased serotonin levels improve mood and help regulate the sleep-wake cycle, which is why sunlight exposure during the day can lead to better sleep at night. Yes to better sleep!

Regulation of the Circadian Rhythm:

Sunlight directly impacts the suprachiasmatic nucleus in the hypothalamus, the brain's master clock. This interaction helps regulate your body’s internal clock or circadian rhythm. A few minutes in the sun in the morning can help synchronize your internal clock, promoting alertness during the day and restful sleep at night.

Improved Eye Health:

Sunlight exposure stimulates the production of dopamine in the retina, which helps maintain eye health and may reduce the risk of developing myopia (nearsightedness). This is why spending time outdoors, especially during childhood, is encouraged for eye development. (The above pics are some Brooklyn eye candy for you.)

Endorphin Release:

The warmth of the sun on your face also triggers the release of endorphins, often called the “feel-good” hormones. This response is similar to what happens during physical exercise or when eating certain foods like chocolate. (Did somebody say chocolate?)

Blood Pressure and Cardiovascular Health:

Exposure to sunlight can cause the release of nitric oxide from the skin into the bloodstream. Nitric oxide helps lower blood pressure by dilating blood vessels, which supports cardiovascular health. Even a brief time in the sun can have a noticeable effect on blood pressure and heart function. I love this so much! Yes to heart health!

Stress Reduction and Relaxation:

The combination of light exposure and the physical act of stepping outside helps reduce levels of cortisol, the stress hormone. This reduction in stress can lead to an immediate sense of calm and relaxation.

Sensory Impact:

When you step outside and feel the sunlight or shadows on your skin, it activates the somatosensory system—your body's sensory network that detects touch, temperature, and pressure. The interplay of light and shadow can be soothing and grounding, helping you feel more present and connected to your surroundings.

Summary:

These physiological responses combine to create a cascade of positive effects, making those few moments of sunlight on your face a simple but profound experience. If you or anyone you know goes through the winter blues, share this information with them! It’s my hope that these blog posts provide you with inspiration and motivation to take care of yourself deeply and meaningfully every day!

I believe you deserve to live a happy, healthy long life. I believe you deserve to look and feel your best. And I believe in you.

Turning Toward the Sun