In this BIT: Explore all the ways that natural light exposure and sunlight support brain health. Plus, tips to get more sunlight into your routine!
Think about the last time you stepped outside on a genuinely bright day. Not a quick dash to your car, but a real moment in the sun. Chances are, something in you started to feel better. This feeling was not a coincidence, and it was not just fresh air. Something real happened inside your brain, and once I stumbled across the research behind it, I could not stop thinking about how simple and underused natural light exposure is.
Here is what is actually going on. When sunlight enters through your eyes, it tells your brain to release serotonin, the chemical most linked to feeling calm and steady. In fact, an increased risk of depression and seasonal affective disorder are associated with low exposure to sunlight.[1] So when the grey months hit and everyone around you seems a little sadder and more irritable, there is a real biological reason for that. Therefore, less light means less serotonin, which means less ‘feel-good’ benefits.
What makes sunlight more interesting (and important!) is that serotonin and sleep are actually connected. Serotonin is produced during the day and converted into the sleep hormone melatonin in darkness (this is the hormone that helps us feel sleepy). Higher serotonin levels result in more positive moods and a calm + focused mental outlook.[2] In other words, getting sunlight during the day does not just help your mood right now. It sets you up for better sleep tonight too. The whole system is linked. All in all, now that I think about it, it’s true! Whenever I spend time out on a bike ride or on a walk, I sleep better that same night. Sunlight really does help support my brain health.
Researcher Russel J. Reiter explains the importance of getting outdoors in a way that genuinely shocks me: the light we get from being outside on a summer day can be a thousand times brighter than the light we are ever likely to experience indoors.[2] A thousand times. Most of us are walking around, avoiding the incredible benefits of sun, and never realizing it!
1. Catch morning light within an hour of waking. Even five minutes counts. Drink coffee on the patio, go outside with your dog, or read your book on the porch.
2. Take your lunch break outside. No phone, no laptop. Just you (maybe a friend!) and the sun.
3. Open the blinds and actively spend time in naturally well-lit areas (by the windows!).
We hope that these facts encourage you to get outdoors, soak up some sun rays, and feel a Small Bit of Happiness. Send this BITS post to someone in your life who needs some more sunlight for brain health! Trust us – sharing articles with people in your life makes them feel special 🙂
For more happiness check out our Mood Boost page.
Featuring quick videos created for teens by teens.
Sources:
Mead, M.N. (2008). Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives / PMC
Nall, R. (2025). What Are the Health Benefits of Sunlight? Healthline
Brighten Your Mood With Sunlight. Center for BrainHealth, UT Dallas
Do you need some sunlight for brain health? Explore all you need to know about natural light exposure, sunlight and the brain, and how to support brain health.