Chelsea Toner

You’ve heard of the Winter Blues, but what about the Sunshine Boost?

While cold, dark winter days can leave many of us feeling sluggish or down, the longer, sunnier days of summer offer an easy, natural way to support both physical and mental health. Just 10 to 15 minutes of sunshine can make a big difference in how you feel throughout the day.

Mood Regulation

Morning sunlight helps reset your body’s internal clock, also known as your circadian rhythm. This rhythm controls your sleep-wake cycle, and when it’s off, you may feel groggy, irritable or low-energy. Exposure to sunlight early in the day tells your body it’s time to be awake and alert, setting a healthy pattern for sleep and mood.

Research shows that regular exposure to morning light can reduce symptoms of depression, particularly seasonal affective disorder (SAD), a condition that occurs when people don’t get enough light in the darker months.

Boost of Vitamin D

Sunlight is one of the best natural sources of vitamin D. Just a few minutes of exposure on your arms, hands or face can help your body make the vitamin D it needs to support bone health, immune function and more. Low levels of vitamin D have been linked to fatigue, low mood and weakened immunity. Keep in mind that sunscreen is still important, especially if you’ll be outside for longer periods.

Building Healthy Habits

Getting a few minutes of sunshine in the morning often means doing something active. This could be taking a quick walk, watering plants or stretching outside. These small moments of movement and mindfulness can reduce stress, lower blood pressure and boost energy levels.

When you’re heading out, don’t forget your water bottle. A healthy dose of sunshine pairs best with proper hydration, especially in the summer heat.

Tips to Soak Up the Benefits

— Aim for 10-15 minutes of sunshine in the morning before 10 a.m. if possible

— Take your morning beverage outdoors, or sit near a sunny window

— Combine sunshine with light movement, like gentle stretching or a stroll in the neighborhood

— Be mindful of your skin type and UV index, and wear sunscreen or protective clothing for longer outings

— Stay hydrated, especially during warmer weather as short sun exposure can still increase fluid loss

While sunshine isn’t a cure-all, building a few sunny minutes into your morning routine can set the tone for a healthier, more energized day. Think of it as the opposite of the Winter Blues — your daily dose of light, warmth and wellness.

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Chelsea Toner, D.O., is a third-year resident with UPMC Family Medicine Residency and sees patients at 740 High St., Williamsport. To learn more about UPMC Family Medicine services in northcentral Pa., go to UPMC.com/PrimaryCareNCPA.