Soak Up the Sun: How Longer Days Support Hormones and Mood

TL;DR:As the days grow longer in spring and summer, natural light exposure increases - offering gentle support to your hormone levels, sleep patterns, and mood. Sunlight helps regulate serotonin (linked to emotional wellbeing), melatonin (your sleep hormone), and vitamin D, which all contribute to improved resilience, rest, and immune function.

The Link Between Sunlight and Hormonal Health

With spring almost over, our exposure to natural daylight increases - naturally stimulating a shift in how our bodies function. Longer days gently realign our circadian rhythms and support the regulation of hormones that influence mood, energy, and sleep. These changes can have a meaningful effect on both physical and emotional wellbeing.

Sunlight and Serotonin: A Natural Mood Lift

Serotonin is often referred to as the ‘feel-good’ neurotransmitter, playing an important role in mood regulation and emotional balance. Studies suggest that exposure to bright natural light can help support serotonin production, which may ease symptoms associated with low mood and Seasonal Affective Disorder (SAD) (Lambert et al., 2002).

Spending just 20–30 minutes outdoors in the morning light may positively influence your body’s natural rhythm - offering a gentle, non-invasive way to support mental wellbeing.

Melatonin and Sleep: Resetting the Body Clock

Melatonin is a hormone that helps regulate sleep-wake cycles. It is influenced by light and darkness - naturally increasing in the evening and reducing with morning light.

When daylight is limited, as it is during winter, melatonin production can be disrupted, leading to fatigue or poor sleep quality. Exposure to morning light has been shown to help stabilise sleep patterns (Gooley et al., 2010).

Getting outside within the first hour of waking can gently reset your internal body clock, supporting deeper rest and a more energised start to your day.

The Sunshine Vitamin: Vitamin D and Hormonal Support

Vitamin D - often called the “sunshine vitamin” - is produced in the skin in response to UVB exposure. Beyond its well-known role in bone health, vitamin D supports immune regulation and hormonal balance, including oestrogen, testosterone, and other steroid hormones (Pilz et al., 2011; Holick, 2007).

Low levels of vitamin D have been associated with fatigue, immune challenges, and mood disturbances. In the UK, deficiency is common during the darker months. As the weather brightens, just 15 - 30 minutes of sensible sun exposure a few times a week can support natural vitamin D levels. For those with limited sun exposure, supplements may be considered - ideally following personalised guidance.

Cortisol and Calm: Nature’s Role in Stress Management

Cortisol is your body’s primary stress hormone. While helpful in short bursts, prolonged stress and elevated cortisol can lead to fatigue, anxiety, and tension.

Spending time in natural outdoor settings has been shown to help reduce cortisol levels and support relaxation (Hunter et al., 2019). When we pair this with gentle movement -like walking, stretching, or yoga - we can support both our physical and emotional resilience.

Even short periods of time outdoors, such as a lunch break in the sun or a few minutes in a park, can make a meaningful difference.

Embrace the Light: Supporting Seasonal Wellbeing, How Longer Days Support Hormones and Mood

The arrival of longer days offers more than just brighter mornings - it’s an opportunity to restore natural rhythms, ease tension, and reconnect with ourselves. Sunlight gently influences hormonal health and can support everything from improved mood to better sleep.

At Connected Chiropractic, we take a holistic approach to wellbeing - supporting your physical health, posture, and nervous system alongside lifestyle factors that affect stress and recovery. If you're feeling sluggish or experiencing tightness after a long winter, we're here to help you move more freely and feel more like yourself again.

Written by Dr Tommy-Lee McCafferty DC

Looking for more information on how we can help you? check out our website here

References

• Gooley, J. J., et al. (2010). The role of light exposure in regulating circadian rhythms. Nature Neuroscience.

• Holick, M. F. (2007). Vitamin D deficiency: A worldwide problem with health consequences. The New England Journal of Medicine.

• Hunter, M. R., et al. (2019). Urban nature experiences reduce stress and cortisol levels. Frontiers in Psychology.

• Lambert, G. W., et al. (2002). Effect of sunlight on serotonin levels in humans. The Lancet.

• Pilz, S., et al. (2011). The impact of vitamin D on hormonal balance. Clinical Endocrinology.