Why 20 minutes of sunlight is all you need for good sleep, gut health, immunity

The duration of exposure to the sun would be further extended for people living in colder regions, where the winters are long and extreme, said Dr Nirmala Rajagopalan, general physician and nutrition coach

By: Lifestyle Desk

New Delhi | Updated: February 18, 2024 10:28 AM IST

3 min read

Why get sunlight every day? (Source: Getty Images/Thinkstock)

This magic number of 20 minutes (per day of exposure to sunlight) has been recommended by experts based on the amount of sunlight required for the effective production of vitamin D. “Twenty minutes is the average amount of time that people can stay out in the sun without causing damage to the skin and increasing the risk of skin cancer. If people need to be out for longer than this, it is recommended that they use sunscreen to protect their skin,” said Dr Nirmala Rajagopalan, general physician, and nutrition coach.

According to experts, vitamin D exposure promotes good sleep, good skin, muscles, and bones, good immunity, gut health, and good mood.

The amount of daily sunshine required varies among individuals and depends on factors like skin type, geographical location, and overall health.

“Generally, spending 10-30 minutes in the middle of the day in the sun several times a week can provide sufficient vitamin D, crucial for bone health and immune function,” said Dr M K Singh, senior consultant, internal medicine – Marengo Asia Hospital, Gurugram.

We need to remember that this 20-minute average exposure to sunlight applies to tropical climates where there are about 12 hours of sunlight daily. “People with darker skin need about 30 minutes of sunlight a day. This is because people with darker skin have more melanin which makes the skin a bit more resistant to absorbing sunlight,” said Dr Rajagopalan.

The duration of exposure to the sun would be further extended for people living in colder regions where the winters are long and extreme. “People residing in such cold climates, would need exposure to about two hours of sunshine per day for effective production of vitamin D,” said Dr Rajagopalan.

Vitamin D is crucial for sleep (Source: Pexels)

Sunlight is also needed so that the body can follow its circadian rhythm (sleep and awake cycle). “There is a direct relationship between sleep and gut health. The better the quality of sleep, the chances are that the gut health is also better. Gut health in turn has a direct impact on our immunity and also our moods,” said Dr Rajagopalan.

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However, too much sun exposure poses risks such as skin damage and increased skin cancer risk, said Dr Singh.

Also Read | Include these five foods in your diet for glowing skin

“Striking a balance is key; wearing sunscreen and protective clothing while enjoying outdoor activities ensures the benefits of sunshine without compromising skin health. Consulting experts can help determine individualised sun exposure needs to be based on specific circumstances,” said Dr Singh.

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