How Spending a Little More Time in the Sun Can Help You Live Longer

When you think of increasing longevity, what factors come to mind? If you’re like most folks, habits like nutrition, exercise, and sleep likely pop up—but it doesn’t stop there. Regular sun exposure is just as important, as long as you’re mindful of how much you get. So, how do you reap the benefits of sunlight while protecting your skin, exactly? To learn more, we asked longevity experts to explain how sunlight can boost overall health and lifespan, along with safety tips and precautions.

How Are Sunlight and Longevity Linked?

“Sunlight is one of the most underrated yet essential factors for longevity,” explains Dr. Sabrina Solt, PhD, NMD, naturopathic medical doctor specializing in regenerative and anti-aging medicine. That’s because our bodies are biologically wired to thrive with natural light exposure, a key part of myriad biological functions. Case in point: Sunlight exposure supports hormone production, strengthens immunity, influences mental health, and regulates our circadian rhythm (i.e., the internal body clock), among many more processes, per Dr. Solt. And while excessive sun exposure can lead to skin damage—more on that below—strategic and consistent exposure is a critical tool for overall well-being and longevity, notes Dr. Solt.

How Much Sunlight Is Enough?

First, a brief background on the healthy amount of sun exposure. “Humans evolved to be in sunlight most of the day, from the moment they wake up to the moment they [go] to sleep,” explains Dr. Darshan Shah, MD, a board-certified surgeon and founder of Next Health, a longevity and wellness center. But these days, humans rarely get enough sun exposure due to modern living and working indoors. Environmental changes also play a role, as the ozone layer has changed over time, exposing us to more UVB rays, the type of light that leads to skin cancer, according to Dr. Shah. Thus, it’s important to strike a balance between the health benefits of sunlight vs. the harmful risks of skin cancer.

“The optimal amount of sunlight depends on factors like skin type, location, and time of year, but a general rule of thumb is 10 to 30 minutes of direct sun exposure per day on bare skin,” explains Dr. Solt. Additionally, Dr. Solt notes that morning sunlight exposure to the eyes (without sunglasses) for at least five to 10 minutes also helps regulate circadian rhythm and hormone production.

Benefits of Sunlight for Longevity

Whether you’re going for a walk or opening the blinds, regularly exposing yourself to sunlight is one of the healthiest things you can do to improve your health. Here’s how it can extend your lifespan, according to longevity experts.

Enhances Mood

“Sunlight triggers the release of serotonin—a neurotransmitter that enhances mood, focus, and emotional stability,” explains Dr. Solt. This can help lower the risk of depression, anxiety, and cognitive decline, all of which can shorten your lifespan. What’s more? These mental health conditions can lead to chronic diseases that reduce overall longevity, such as heart disease, diabetes, and stroke.

Improves Sleep Quality

It’s no secret that getting enough sleep is crucial for optimal health. Factors like caffeine intake, exercise, and screen time play a role—but so does sunlight exposure, particularly in the morning. According to Dr. Solt, early sun exposure regulates the production of melatonin—the body’s natural sleep hormone. Specifically, it signals your brain to release melatonin approximately 14 hours later, allowing you to sleep better at night, per Dr. Shah. This allows you to wind down naturally and get quality sleep, thereby reducing the risk of sleep disorders. This is beneficial for longevity, “as poor sleep accelerates aging and increases disease risk,” explains Dr. Solt.

Supports Vitamin D production

“Vitamin D is a critical hormone for your bones, brain, and heart,” explains Dr. Shah. It’s also involved in immune function and inflammation control, two key factors for overall health, per Dr. Solt. And your body can produce vitamin D on its own, there’s a catch: “You can only make it when you’re exposed to sunlight,” says Dr. Shah. Thus, sun exposure will naturally keep your vitamin D levels in check, ultimately lowering the risk of osteoporosis, heart disease, and even certain cancers, all of which can otherwise shorten lifespan, according to Dr. Solt.

Helps Immune Function

As it turns out, strengthening your immune system doesn’t stop at stress relief or healthy eating. Regular sun exposure is just as important, as sunlight supports your body’s production (and function!) of immune cells, including T cells, which are responsible for fighting infections, notes Dr. Shah. Plus, sun exposure helps reduce chronic inflammation in the body. “Since inflammation is a root cause of nearly every chronic disease—from heart disease to neurodegeneration—getting enough sunlight can be a simple yet powerful way to promote longevity,” Dr. Solt explains.

The Dangers of Too Much Sunlight

“While sunlight is essential for longevity, too much exposure—especially midday UV radiation—can accelerate skin aging, cause DNA damage, and increase the risk of skin cancer,” shares Dr. Solt. Chronic overexposure can also reduce collagen—the main structural protein in the skin—leading to premature aging. It comes down to careful, strategic sun exposure combined with protective measures, including applying sunscreen, seeking shade, wearing sun-protective clothing, and getting antioxidants from your diet or skincare, per Dr. Solt.

If you’re concerned about sun exposure but want to ensure you’re getting enough, chat with your dermatologist. They can provide personalized tips for getting enough sun, which is especially important if you burn easily or have a history of skin cancer or other concerns.