Is the Sun Good for You? 5 Surprising Health Benefits

After a long, cold winter and wet spring, there’s nothing like feeling the warmth of the sun on your skin. You probably know that too much sun can damage your skin and increase the risk of skin cancer. But is the sun good for you at all?

The short answer: Yes. “Sunlight is important for your health and mental well-being, but you also need to limit prolonged exposure because of the risks,” says Anna Radisic, M.D., an internal medicine physician at Hackensack Meridian Health in Lodi.

The key is finding a healthy balance. Here are five ways sunlight can boost your health, plus tips for enjoying it safely.

1. It Helps Strengthen Bones

One of the sun’s superpowers is that it helps your body make vitamin D. “Vitamin D then helps with the absorption of calcium, which builds strong bones,” Dr. Radisic says. That’s especially important for older adults and postmenopausal women, who are more vulnerable to bone density loss. 

When your vitamin D is low, your body absorbs less than half the amount of calcium it otherwise would when your levels are sufficient. Over time, that shortfall can contribute to bone loss and increase your risk of osteoporosis, the condition that causes bones to become weak and brittle.

2. It Regulates Your Sleep

Sunlight is one of the main cues controlling your circadian rhythm, the internal clock that influences when you feel alert and when you feel sleepy. “Exposure to morning sunlight naturally wakes you up and resets you for the day,” Dr. Radisic says. 

That’s why sleep experts often recommend opening the curtains first thing or getting outdoors in the morning; doing so helps promote wakefulness and aligns your sleep cycle. 

In fact, a 2025 study showed that for every 30 minutes of sun exposure before 10 a.m., there was a small improvement in sleep quality. 

The research doesn’t differentiate between outdoor sunlight or light through a window, but both can be effective, Dr. Radisic says, adding that there’s no firm guideline for how much you should aim for. 

3. It May Improve Your Mood

Notice extra pep in your step during spring and summer? It’s not just you. The sun is good for your mood. 

“A lot of people suffer from what’s called seasonal affective disorder or SAD [in the winter],” Dr. Radisic says. The condition is tied to seasonal changes in light exposure, which can impact your mood.

Lower levels of vitamin D are also associated with increased symptoms of depression and anxiety, according to research.

4. It Supports Your Immune System

When sunlight hits your skin, it triggers your body to produce vitamin D, which also plays a key role in keeping your immune system strong. Research suggests that vitamin D helps your body fight off infections and keep inflammation in check.

In fact, a 2026 study that tracked people for 15 years or more found that those with the lowest levels of vitamin D were 33 percent more likely to be hospitalized for respiratory infections than those with the highest levels. 

5. It Encourages You to Move More 

A systematic review found that people tend to be more physically active in the summer, when the days are longer. 

“Spending time outside is a good place to start being active, but if it’s already dark when you finish working for the day, it’s hard to find the energy,” Dr. Radisic notes.

What’s more, research shows that the more time people spend outdoors, the more active they tend to be.

H2: How to (Safely) Get Enough Sun

There isn’t a one-size-fits-all answer. “It really depends on your skin, but everyone, in general, should practice sun safety,” Dr. Radisic says. One paper suggests a range of 5 to 30 sunscreen-free minutes a day for optimal vitamin D production. 

The bottom line: “Think about getting sun exposure in short bursts and avoiding prolonged, unprotected sun exposure,” Dr. Radisic says. “If you’re outside for longer stretches — especially at the beach or pool — and even if it’s cloudy, apply sunscreen and reapply it every two hours; seek shade; and consider protective clothing or a hat.” 

Next Steps & Resources:

• Meet our source: Anna Radisic, M.D.
• Make an appointment online with a primary care provider near you, or call 800-822-8905.
• Learn more about our primary care services.