What are the benefits of sun exposure?
If we want better health, we need a better relationship to the sun.
For decades in Australia, the message around sun exposure has been loud and clear. Avoid it. Cover up. Protect your skin. The well-known Slip, Slop, Slap campaign played an important role in this shift in public awareness of the dangers of too much sun exposure, and has arguably assisted in reducing skin cancer rates, particularly melanoma, however we may have overcorrected, and now many people are missing out on the essential benefits of exposure to sunlight.
Like many public health messages this campaign was designed for the majority, yet a blanket approach can unfortunately mean we overlook the important nuances of how the human body actually responds to sunlight, and the unique differences in each individual’s needs.
From a naturopathic and integrative health perspective, sunlight is absolutely not something to fear. Rather, it is well understood that regular, appropriate sun exposure benefits our sleep quality, hormone balance, immune health, energy and mood, eye health and Vitamin D production.
In this article, we explore how sunlight influences these key areas of health, what the research tells us, and how to approach sun exposure safely.
Sunlight and Your Circadian Rhythm
Light is the primary regulator of your circadian rhythm, the internal 24-hour clock that directs sleep, energy levels, hormone release, digestion, immune activity and cellular repair.
Morning sunlight, particularly within the first 30–60 minutes of waking, sends a powerful signal to the brain via the eyes (specifically the retina and suprachiasmatic nucleus).
This morning sunlight exposure helps to:
Suppress melatonin (associated with sleepiness) at the right time
Increase daytime alertness and concentration levels
Improve sleep quality later that night
Support healthy cortisol patterns - elevated levels in the morning and lower in the evening as melatonin takes over
Reinforce the body’s natural sleep–wake cycle
Research shows that consistent morning light exposure is associated with improved sleep onset, deeper sleep, and reduced insomnia, even without changes to total sleep time.
This positive effect does not require you to spend time staring directly at the sun! Simply being outdoors in natural daylight will give you these benefits. You could have your morning cuppa outside, or start taking a short morning walk and integrate the benefits of consistent morning sunlight into your daily habits.
Eye Health and Natural Light Exposure
Modern life has dramatically reduced the amount of time our eyes are exposed to natural light, while at the same time of course increasing artificial and blue-light exposure, working in spaces with fluorescent lighting and using screens for so much of the day.
Evidence suggests that natural outdoor light plays a protective role in eye health, particularly in reducing the progression of myopia (short-sightedness), especially in children and adolescents.
Natural light is:
Far brighter than indoor lighting
Full-spectrum, unlike artificial light
A key input for healthy retinal signalling (the process in which light-sensitive cells in the eyes’ retina converts light into nerve signals that are sent to the brain and influence our vision, circadian rhythms and hormones)
Balanced daylight exposure therefore supports not only our vision, but also brain function, mood and hormonal signalling through the visual pathways.
Sunlight, Hormones & Mood
Sun exposure influences multiple hormone systems, including:
Serotonin, which supports mood, motivation and emotional regulation
Melatonin, essential for sleep and immune repair
Cortisol, which helps regulate energy and stress responses
Sunlight exposure, particularly natural daylight, stimulates specialised light-sensitive cells in the eyes that communicate directly with areas of the brain responsible for hormone production and timing. Morning and daytime light increases serotonin production, which contributes to improved mood and emotional stability. As daylight fades in the evening, this same system allows serotonin to convert into melatonin, supporting healthy sleep onset and overnight repair.
Regular exposure to natural light also helps regulate cortisol rhythms, encouraging higher levels in the morning for alertness and lower levels in the evening for rest. When sunlight exposure is insufficient or poorly timed, these hormone patterns can become disrupted.
Low sunlight exposure has been associated with:
Increased rates of depression and seasonal affective disorder (SAD)
Disrupted sleep–wake cycles
Reduced daytime energy and motivation
Sunlight exposure, particularly earlier in the day, has been shown to improve mood, reduce depressive symptoms and enhance emotional resilience.
Immunity, Autoimmunity and Vitamin D
One of the most well-known benefits of sun exposure is its role in Vitamin D synthesis. Vitamin D functions more like a hormone than a vitamin and influences over 1,000 genes in the body.
It plays a critical role in:
Immune system regulation
Inflammation control
Autoimmune balance
Bone health
Muscle function
Cancer risk modulation
Vitamin D levels in Australia
Despite our sunny climate, Vitamin D deficiency is surprisingly common in Australia, particularly in:
Office-based workers
People with darker skin tones
Those who avoid almost all sun exposure
Individuals with chronic illness or autoimmunity
Standard pathology ranges often label Vitamin D levels as “normal” at relatively low thresholds, however most naturopaths and health professionals with an understanding of Vitamin D agree that the ‘normal’ range does not correspond to the ‘optimal’ levels required for health and vitality.
When working with people experiencing chronic illness or cancer, Eddie Enever considers Vitamin D status a foundational priority, as adequate levels are essential for immune surveillance, inflammation regulation and cellular health.
Both Eddie Enever and Sam Botica regularly assess and address Vitamin D levels when working with autoimmune and chronic inflammatory conditions, recognising its significant influence on immune system balance.
When Sunlight isn’t Enough and Supplementation is Needed
While sunlight is an important source of Vitamin D, supplementation is often necessary, particularly during winter, periods of illness, or when sun exposure is limited.
At PNMC, our dispensary stocks carefully selected Vitamin D formulations, including:
Vitamin D combined with Vitamin K, which supports calcium metabolism and utilisation
Vitamin D oral sprays, offering an alternative delivery method for those who prefer not to take additional tablets
Specialty formulations with combinations of nutrients to support specific health concerns
Our practitioners can guide you on appropriate dosing based on your individual needs and pathology results.
A Word on Sunscreen, Sunburn & Skin Health
We must be very clear. Sun exposure is beneficial but sunburn is not.
Sunburn represents acute skin cell damage, where ultraviolet radiation overwhelms the skin’s protective capacity, leading to:
DNA damage in skin cells
Inflammatory immune responses
Increased oxidative stress
When this happens, the body shifts into repair mode, rather than receiving the regulatory and hormonal benefits of sunlight.
If you’ve had very little sun exposure and suddenly spend an entire day outdoors, sun burn is far more likely to result. Gradual, consistent exposure to the sun allows the skin to adapt and build resilience.
There is also growing concerns and somewhat controversial discussions around sunscreen ingredients, with some formulations found to contain compounds considered toxic. While sun protection remains important, especially for prolonged or intense exposure, a one-size-fits-all approach does not suit every skin type, exposure duration or context.
Skin Health Support at PNMC
For those with skin concerns, sensitivities, or a history of skin conditions, Lesley Oakes offers a specialised focus on skin health. She can provide personalised, expert advice around:
Safe sun exposure
Skin barrier support
Nutritional and topical strategies
Managing inflammatory and reactive skin conditions
Balancing the Risks and Benefits of Sun Exposure
From a naturopathic viewpoint, sunlight is not something to fear or avoid entirely, it is something to work with intelligently.
The goal is balancing the risks and benefits by choosing the time and amount of exposure that is healthy for you:
Regular morning sunlight to support circadian rhythms
Sensible protection from burning and overexposure to harsh sun conditions
Consideration of individual skin types, risks, health history and lifestyle
Supplementing Vitamin D levels appropriately, following testing
If you’re unsure whether your Vitamin D levels are optimal, or how to safely incorporate sun exposure into your routine, book an appointment with one of our naturopaths, Sam Botica, Eddie Enever or Lesley Oakes now and our team at PNMC will support you with personalised, evidence-informed care.
Call our team on 08 9328 9233 to make an appointment or book online here.
References
Foster, R. G., & Kreitzman, L. (2014). The rhythms of life: What your body clock means to you. Experimental Physiology.
Chellappa, S. L., et al. (2011). Light modulation of human sleep depends on a circadian phase. Journal of Biological Rhythms.
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine.
Wacker, M., & Holick, M. F. (2013). Sunlight and Vitamin D: A global perspective. Dermato-Endocrinology.
Lucas, R. M., et al. (2019). Vitamin D and immune regulation. Clinical Endocrinology.
Grant, W. B., et al. (2020). Vitamin D supplementation and cancer risk. Nutrients.
Wu, P. C., et al. (2018). Outdoor activity during class recess reduces myopia onset. Ophthalmology.