The Bright Side: Sunlight and Mental Health (Even for Indoor Friends)

Even small doses of sunlight and fresh air can make a big difference

We are in the full swing of summer and there's a trend that is always noticed by us as counselors-we tend to feel a little better and have a bit more hope.

We experience that subtle emotional lift when we step outside into the sunshine. It’s not just in your head—science confirms that sunlight can have a powerful, positive effect on our mental health.

Yet, many of us spend the majority of our day indoors, especially during work hours or in colder seasons.

Fortunately, even small doses of sunlight and fresh air can make a big difference.

How sunlight benefits your mental health is something that is worth knowing and here are easy, realistic ways to make being outside more comfortable—no hiking boots required.

How Sunlight Improves Mental Health

1. Sunlight Increases Serotonin

Sunlight exposure stimulates the production of serotonin, a neurotransmitter associated with happiness, focus, and calm. Serotonin levels are typically higher during sunny days, even if the temperature is cold.

Low serotonin is linked to depression, anxiety, and seasonal affective disorder (SAD)—a condition many people experience during the darker months. Regular time outside in the daylight, even on cloudy days, can help combat these effects.

Bonus Tip: Morning light is especially effective for boosting serotonin and helping your brain wake up naturally. Try stepping outside, even for two minutes, within the first hour of waking up for a mood boost that lasts all day.

2. Boosts Vitamin D

Vitamin D is often called the “sunshine vitamin” because our skin produces it in response to UVB rays from the sun. This vitamin is essential for immune function, bone health, and yes—mental wellness.

Low levels of vitamin D have been linked to increased risk of depression, fatigue, and cognitive decline.

Unfortunately, modern indoor lifestyles, sunscreen use (important but limiting for D production), and long winters can contribute to widespread deficiencies.

Bonus Tip: Just 10–30 minutes of midday sunlight a few times per week can help, depending on your skin tone, location, and the season. For darker skin tones or cloudy climates, a supplement may be necessary—talk to your doctor to check your levels.

3. Regulates Sleep and Circadian Rhythms

Natural sunlight helps regulate your circadian rhythm, the internal clock that governs your sleep-wake cycle. Getting daylight exposure during the day—especially in the morning—signals to your body that it’s time to be awake and alert. Later in the evening, this rhythm helps your brain release melatonin, which promotes restful sleep.

Without enough light exposure during the day, your body’s internal clock can get disrupted, making it harder to fall asleep or feel rested—even if you're sleeping enough hours.

Bonus Tip: If you struggle with sleep, make getting outside during daylight a priority—especially in the first 1–2 hours after waking up. It works better than scrolling your phone in bed!

4. Reduces Stress and Enhances Relaxation

Time spent outside, especially in green spaces or natural environments, has been shown to lower cortisol levels—the body’s primary stress hormone. This stress reduction can improve mood, reduce anxiety, and enhance your ability to concentrate.

Nature has a grounding effect, shifting your focus away from mental clutter and toward the present moment. In fact, even looking at nature scenes or hearing birdsong has been shown to lower perceived stress.

Bonus Tip: Pair your time in the sun with a walk through a park or green area. Research shows that combining natural light and nature exposure has the most powerful effect on reducing stress and boosting overall well-being.

How to Make Being Outside More Comfortable and Enjoyable

Not everyone is naturally drawn to the outdoors—and that’s okay. You don’t need to spend hours in nature to get the benefits of sunlight. Just a few tweaks to your routine can make outdoor time more enjoyable and sustainable.

1. Create a Comfy Outdoor Spot

Start small: set up a chair, bench, or blanket in a spot that gets some sun—whether it’s your balcony, porch, garden, or even a spot by an open window.

Add creature comforts: cushions, a sun umbrella for shade when needed, a table for your drink or journal. The more inviting the space feels, the more likely you are to use it.

Try This: Make your morning coffee or tea an “outdoor ritual.” Sit outside for 5–10 minutes while sipping and simply observe your surroundings. It’s a calm, easy way to begin your day.

2. Stay Sun-Safe and Weather-Smart

One of the biggest barriers to outdoor time is discomfort—too hot, too cold, too windy. Prepare ahead with sun protection (sunscreen, hat, sunglasses) and dress for the weather.

Even on chilly days, bundle up with cozy layers and a blanket. On hot days, look for early morning or late afternoon light, or relax in partial shade to avoid overheating.

Try This: Keep a “go bag” with outdoor essentials—sunblock, insect repellent, water bottle, and a cozy sweater—ready to go. That way, heading outside takes less effort.

3. Take Microbreaks Outside

You don’t need an entire afternoon to benefit from being outdoors. Even brief moments matter.

Try stepping outside for 10 minutes during lunch or taking a short walk after dinner. Do your next phone call outside. These microbreaks help break up screen time and reset your brain.

Try This: Set a daily "sunlight timer" on your phone or watch—just once or twice a day to remind yourself to step outside and stretch.

4. Make It a Mindful Moment

Use your time in the sun as a chance to unplug and recharge mentally. Pay attention to the feel of the breeze, the warmth of the sun on your skin, or the sounds of nature.

Even a few mindful minutes outdoors can help shift you out of autopilot and into a calmer, more present state of mind.

Try This: Use the “5-4-3-2-1” grounding technique while sitting outside: name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, and 1 you taste. It brings awareness to your senses and helps anchor you in the moment.

5. Pair Outdoor Time With Activities You Enjoy

You’re more likely to build a habit if you associate outdoor time with something you already enjoy.

Whether it’s reading, stretching, journaling, or listening to music or podcasts—take those things outside with you.

This helps integrate sunshine into your routine without feeling like an extra task on your to-do list.

Try This: Make a list of activities you enjoy and challenge yourself to try doing at least one of them outside each day for a week. Keep it flexible and fun.

A Little Sun Goes a Long Way

In today’s indoor-focused world, it’s easy to forget how much our minds and bodies rely on something as simple and natural as sunlight. While it may feel small, stepping outside—even briefly—can be a powerful way to regulate your mood, support your mental health, and feel more grounded.

So the next time the sun peeks out, take a moment. Step into the light, take a deep breath, and give yourself the gift of nature’s most natural mental health hero.