Sun Gazing basics

Written By Kieran Sikdar

Sunlight is the foundation of life on earth. Is it possible that the recommendations to protect ourselves from the sun are contributing to the rise of illnesses in the developed world? Is it just one of the many ways humans disconnect from nature and the natural systems that support life? Research summarized below shows the importance of regular exposure of the skin and eyes (indirectly) to sunlight, especially at sunrise, to support immune health, prevent cancers, protect from sunburn from UV exposure, and more! Want more details that what is below? Check out our new Guide here!

Morning sun gazing and sun exposure have several benefits for physical and mental health. Here’s a breakdown of the key benefits:

1. Circadian Rhythm Regulation

  • Exposure to morning sunlight helps regulate the body's internal clock (circadian rhythm), improving sleep quality.

  • Increases morning cortisol levels, which promotes alertness and energy.

  • Enhances melatonin production at night, aiding restful sleep.

2. Eye Health & Vision

  • Natural light exposure helps regulate dopamine production in the retina, reducing the risk of myopia (nearsightedness).

  • Supports overall eye function by stimulating photoreceptors.

  • Improves visual acuity and contrast sensitivity.

3. Mental Health & Mood Enhancement

  • Boosts serotonin levels, reducing depression, anxiety, and mood disorders.

  • Enhances overall cognitive function and focus.

  • Reduces seasonal affective disorder (SAD) symptoms.

4. Skin Health & Vitamin D Production

  • UVB rays help synthesize vitamin D, which is crucial for bone health, immunity, and mood regulation.

  • Can improve certain skin conditions like psoriasis, eczema, and acne.

  • Enhances wound healing and reduces inflammation.

5. Hormonal Balance & Metabolism

  • Regulates hormone production, including testosterone and estrogen.

  • Supports a healthy metabolism by improving insulin sensitivity.

  • Helps maintain a balanced appetite and weight regulation.

6. Cardiovascular & Immune System Benefits

  • Sunlight exposure reduces blood pressure by increasing nitric oxide production.

  • Strengthens the immune system by activating T-cells.

  • Lowers the risk of autoimmune diseases.

7. Anti-Inflammatory & Longevity Effects

  • Morning sunlight reduces oxidative stress and inflammation.

  • Supports mitochondrial health, increasing energy production.

  • May promote longevity by reducing chronic disease risk.

8. Grounding & Stress Reduction (when combined with outdoor exposure)

  • Walking barefoot on natural surfaces (grounding) while sun gazing enhances relaxation and reduces stress hormones.

  • Encourages mindfulness and connection with nature.

9. Brain health…learning

The benefits of healthy solar exposure (making sure to get morning sun indirectly in the eyes) can also help offset the impacts of computer work and skin damage and cancer risk from sun exposure through windows.

Increase healthy exposure to the sun to optimize health, learning, and sleep:

  • Sun gaze (don’t stare) at sunrise for up to 1 hour, and again for 1 hour before sunset to jumpstart all kinds of healthy functions that don’t happen without this exposure including skin protection from UV rays later in the day.

  • How to sun gaze safely:

    • Look indirectly toward the sun without anything blocking your eyes, such as contacts, glasses, or windows. Try setting your gaze to 15 degrees away, but not closer, from the sun without squinting or straining.

    • Start with short stints of sun-gazing, building up over time, to allow your body to adjust and stay relaxed.

Kieran Sikdar
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