Journalism of Courage
Getting sunlight at the right time of day can boost your Vitamin D levels, support your circadian rhythm, improve mood, and strengthen bones. But timing matters too much midday UV can increase skin-damage risk, while too little exposure won’t give you enough Vitamin D. Here's what studies from Mayo Clinic and Cleveland Clinic say about the optimal sunlight window and how to take it safely. (Source: Photo by unsplash)
The Best Time, Early Morning Sun: The best and safest time to get sunlight is between 8 AM and 10 AM. UVB rays are present, but less intense, reducing the risk of skin damage while still helping with Vitamin D synthesis. (Source: Photo by unsplash)
Why Morning Clock Helps your Internal Clock: Morning light helps regulate your circadian rhythm, improving sleep quality, alertness, and hormone balance throughout the day. (Source: Photo by unsplash)
Midday Sun, Stronger But Riskier: Sunlight between 11 AM and 3 PM has the highest UV intensity. While it can increase Vitamin D production, it also raises the risk of sunburn and long term skin damage. (Source: Photo by unsplash)
How Much Sunlight Do You Need? Most people need 10–20 minutes of sun exposure on arms and face, depending on skin tone and location. Darker skin may require slightly more time for equivalent Vitamin D production. (Source: Photo by unsplash)
Best Time in Winter: In winter, especially in northern regions of India and Europe, UVB levels are lower. So mid morning to early afternoon (10 AM to 2 PM) may be required for meaningful Vitamin D synthesis. (Source: Photo by unsplash)
People Who Need More Sun Exposure: Older adults, people with darker skin tones, those wearing full body clothing, or individuals with limited outdoor time may need slightly longer exposure or supplementation. (Source: Photo by unsplash)
