How To Get Enough Sunlight in the Winter

Here Comes The Sun: When it comes to sunlight, there certainly can be too much of a good thing. Premature aging, eye damage, skin cancer … not great. But not getting enough sun can tank our mood and our vitamin D levels. So, how much is enough to get those sunlight benefits without overdoing it? And how do we get enough during dark, dreary days in winter?

Why It Matters: Sunlight is the primary way our bodies make vitamin D, which is important for bone and cardiovascular health, mood, and immune function. Sunlight also helps to produce mood-boosting serotonin. This is particularly important for the 5% of adults who suffer from seasonal affective disorder (SAD). Sun exposure even helps us sleep better at night by telling our brains to stop producing melatonin, regulating our circadian rhythm.

How to Do It: People with fair skin need about 10 to 15 minutes a day, and people with darker skin need 25 to 40 minutes. You might need a bit more during the winter when the sun’s rays aren’t as strong. Catch brighter midday rays between 10 a.m. and 2 p.m. by making time for a walking break during working hours. But don’t forget: The sun can cause damage, even when it’s freezing outside.