Why You Need Sun Exposure For Better Sleep

health Jul 12, 2022

Now that summer is here, I’m sure you and your families are eager to head outside to enjoy activities under the warm sun!

Here is something interesting I’ve learned about myself over time: when I’m not feeling well, one of the most healing things I can do is soak up some sun. If I’m outside between 30-60 minutes in the morning, I feel like my Divine light turns on from the inside! Recently, I was feeling completely depleted after a long week in the hospital, taking care of my son. I went to my father’s house and laid by the pool to recharge. An hour later, I felt rejuvenated! The sun exposure helped restore me.

Unfortunately, there is a major misconception that sun exposure is something to avoid entirely. Mainstream marketing will tell you to lather on the sunscreen before you go outside to avoid any direct contact with the sun’s harmful rays. This negative bias is actually causing a host of health challenges!

Your body uses rest as its natural cycle for healing and restoration and sun exposure can increase the quality of your sleep in several ways. Read on to learn how sun exposure impacts the mitochondria in your cells to stimulate melatonin for better sleep (and other fabulous health benefits!) and 5 simple ways you can safely add more natural light into your life.



The Link Between Melatonin, Mitochondria, And Sunlight

The way you live impacts you on a cellular level. When you care for your body by creating and maintaining a healthy environment, you allow your body to build up its own resiliency and thrive naturally. Boosting your melatonin production has a host of beneficial effects throughout multiple bodily systems!

When your skin is exposed to natural sunlight, the light passes through your tissues and is absorbed by specific organelles, including your mitochondria. Your mitochondria converts the sunlight into biological signals to produce melatonin. Many believe the pineal gland is the only place melatonin is produced in the body, but the pineal gland only makes a small percentage. Mitochondria make the majority of your total supply of melatonin. (1)

Melatonin is commonly known for its role in helping you sleep, but it has many more wonderful benefits.

Here are several lesser-known benefits of melatonin:

  • It is the backbone of a healthy immune system – it protects the body against certain viruses (2)
  • It acts as an antioxidant which protects your cells against free radicals associated with heart disease, cancer, and other diseases (3)
  • It can significantly improve eye health, reduce symptoms of seasonal depression, and even provide relief from acid reflux (2)
  • It is both anti-inflammatory and anti-cancer (2)

It’s no wonder the human body needs an ample supply of this regenerative molecule!

Unfortunately, the vast majority of us live and work indoors, so you probably receive less sunlight than you need on a regular basis. To make matters worse, you are constantly exposed to artificial light – which can have harmful effects on your overall health.

The blue light emitted from your phone, computer, and television is especially toxic to your environment. This increased exposure to blue light combined with sunlight deficiency sabotages both the pineal gland and the mitochondria from producing melatonin. The interruption of the regular melatonin rhythm caused by using artificial light after dark has been associated with an increase in the frequency of cancer cases. (2, 4)

Here are a few more risks associated with melatonin deficiency: (4)

  • The inability of cells to heal and regenerate 
  • Psychological imbalances
  • Inflammation
  • Fibrosis
  • Alzheimer disease
  • Traumatic brain injury
  • Autoimmunity 



Simple Ways To Add More Natural Light Into Your Life

It’s time to celebrate summer and enjoy some quality natural light!

Here are some easy steps to increase healthy sunlight exposure and decrease the harmful effects of blue light:

  1. Step outside. Go outside without sunscreen first thing in the morning before it gets too hot! Take your sunglasses off and expose your body to the suns rays for 30 minutes.
  2. Be intentional. Consciously open your mind and body to soak up healing. Welcome the energy from the sunlight and invite the light into your being. If possible, spend 30 minutes in full-body, naked sun exposure (or as much skin exposure as you are comfortable with).
  3. Be present. Sit outside or go for a walk for at least 30 minutes.
  4. Take breaks. If you don’t have time to get outside for a full 30 minutes, try taking several 5 or 10 minute breaks from work or other indoor activities to get outdoors. Even just a few minutes a day will improve your overall health.
  5. Protect yourself. Cover your skin when under isolated blue light indoors (this includes being under LED fluorescent light). After dark, switch to using candles or incandescent globes and wear blue light blocking glasses when viewing blue light-emitting devices. 

By spending more time outside in natural light, you are helping your body heal and restore itself! Make a conscious decision today to get outside and connect to the sun on a regular basis. 



Morning & Evening Meditation Packages

Are you looking for a morning boost to launch you into a joyful and successful day? Or struggling with getting a good night’s sleep?

These beautiful meditations will help you begin and end your day in peace.

My Morning Meditations are designed to give you powerful, sustainable energy that will make you feel fresh and vibrant. For optimum effects, set aside time to incorporate this meditation into your routine each morning (out in the sunlight would be the perfect spot!).

My Evening Meditations will help you calm your body, mind, and spirit for rejuvenating rest. For optimum effects, set aside time to incorporate this meditation into your routine each evening as you wind down for bed.

With each meditation, you will also get my suggestions of crystal, movement, nourishment, behavior, and affirmation to increase its effectiveness.

Shop Morning & Evening Meditation Package

Shop Morning & Evening Meditation Package 2





1. Zimmerman, Scott, and Russel.J. Reiter. “Melatonin and the Optics of the Human Body.” Melatonin Research 2, no. 1 (February 28, 2019): 138–60.

2. “Sunlight, Melatonin and Mitochondria.” February 23, 2022.

3. “Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic. Mayo Foundation for Medical Education and Research, March 1, 2022.,to%20tobacco%20smoke%20or%20radiation.

4. Reiter, Russel J, Ramaswamy Sharma, Debora Aparecida Pires de Campos Zuccari, Luiz Gustavo de Almeida Chuffa, Walter Manucha, and Carmen Rodriguez. “Melatonin Synthesis in and Uptake by Mitochondria: Implications for Diseased Cells with Dysfunctional Mitochondria.” Future Medicinal Chemistry 13, no. 4 (2021): 335–39.


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