How Morning Sun Supports Mood, Sleep & Daily Energy
A few days ago, on June 21st, we marked the Summer Solstice in Iceland, the longest day of the year. A hallmark of Icelandic summers is the near 24-hour daylight, when the sun never truly sets. There’s something magical about that: beautiful, surreal, and yes, uniquely Icelandic.
As an Icelander, growing up with this could be tricky. As a kid, you didn’t want to sleep, full of energy, you wanted to be outside, soaking in the golden glow at midnight. It’s still bright, why should the day end?
Over time, we learn how to rest despite the light, with the help of blackout curtains, sleep masks, and the tricks of living in a land of extremes. But one thing never changes: the quiet, incredible power of daylight, especially in the morning.
Light, Mood, and Icelandic Contrast
We all know how sunny days feel; they lift us. Emotionally, physically. Everything seems easier in the sun. There’s a kind of lightness not just in the sky, but in the body. You feel it in your shoulders, in your breath, in the way you move through the day.
Speaking as an Icelander, this contrast becomes deeply personal. In the summer, we’re surrounded by daylight that never quite ends. But in the winter, it’s the opposite, darkness that lingers all day, where the sun barely rises, if at all. On those mornings, getting out of bed feels like pulling yourself up from underwater. Your body still craves sleep, and your mind moves more slowly.
That’s why, for us especially, light is more than just a way to see. It’s a signal, an essential rhythm. It affects how we feel, how we function, and how we live.
Here’s how light, especially morning light, works with the body:
- Morning light resets your internal clock.
Your circadian rhythm, your body’s built-in sleep-wake timer, relies on natural light to stay balanced. Getting exposure early in the day helps you fall asleep easier at night and feel more awake during the day. - It boosts your serotonin.
Natural light helps the brain produce serotonin, the “feel-good” hormone that lifts mood, supports focus, and keeps emotional balance. - It may ease symptoms of low mood.
Light therapy is a proven treatment for Seasonal Affective Disorder (SAD), but even just 10–20 minutes of natural morning sunlight can lift foggy moods and sluggish energy.
What About Vitamin D?
One of the most important gifts of sunlight is vitamin D, often called the sunshine vitamin. While it’s available in some foods and supplements, our skin naturally produces it when exposed to UVB rays from the sun.
How it works:
- The skin is where it begins: UVB rays activate the production of vitamin D3, which your body then processes and uses.
- The eyes, while not responsible for making vitamin D, are sensitive to light. They help regulate mood and alertness by sending light signals to the brain, but they don’t absorb vitamin D directly.
Why it matters:
- Vitamin D supports bone health, immune function, and has a strong connection to mental well-being.
- Low levels of vitamin D have been linked to fatigue, anxiety, and depression, especially in northern climates.
In Iceland and other northern climates, where the sun barely rises for much of the year, we’ve long known that getting enough vitamin D from sunlight alone is nearly impossible during the darker months. That’s why supplements are not just common, they’re essential. Most doctors here recommend daily vitamin D from autumn through spring, especially to support energy, mood, and immune health. It’s a small habit with a big impact, particularly when the sun disappears for weeks at a time.
Simple Ways to Welcome More Morning Light
You don’t need a 24-hour sun to feel the benefits of daylight. Just a little conscious effort each morning can go a long way:
- Enjoy your morning and breakfast by a window or outside if possible – Let that gentle morning light in while sipping your coffee or tea.
- Step outside for a 10-minute walk – No phone, just light and movement. Even cloudy skies give you beneficial light.
- Open your blinds as soon as you wake – Let your body know: it’s a new day.
- Create a morning routine near light – Whether you journal, stretch, or meditate, do it in a bright spot.
A Note on Sun Safety
A few minutes of gentle morning sun on your face, arms, or hands, without sunscreen, can help your body produce vitamin D. But balance is key. Too much sun, especially in peak hours, can harm the skin.
Resource: NHS – Vitamin D and Sunlight
💛 Light as a Daily Wellness Ritual
Daylight is free, gentle, and healing, and often overlooked. In a world of supplements, screens, and busy schedules, this natural wellness tool is quietly waiting just outside our window.
And for those of us lucky enough to have grown up in a place where the sun barely leaves, we carry a deep knowing: light is life-giving.
So tomorrow morning, even if it’s just for a few minutes, stand in the light. Let it fill your eyes, let it touch your skin. Breathe it in.
Because sometimes, wellness is as simple as stepping outside.
Finding Balance in Light
I now feel incredibly privileged to live between two places, Iceland and Spain, where I get to experience both the wild, light-filled summers of the north and the steady sunshine of the south. In Spain, we have over 300 sunny days a year. At some point, I realized I needed more light in my life, so we made the decision to try living somewhere sunnier. And it changed everything.
Further Reading & Resources
Harvard Health Publishing – “Blue light has a dark side”
A clear explanation of how light, especially in the morning, affects circadian rhythms and melatonin regulation.
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
Sleep Foundation – “Circadian Rhythm and Your Sleep”
An accessible resource explaining how light exposure, especially in the morning, helps reset your internal clock and improve sleep quality.
https://www.sleepfoundation.org/circadian-rhythm
Mayo Clinic – “Seasonal Affective Disorder (SAD): Diagnosis and Treatment”
Details how morning light therapy is used to treat symptoms of depression, particularly in winter months.
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder
Anglin, R.E.S., et al. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis.
Published in The British Journal of Psychiatry, this meta-analysis found a significant association between low vitamin D levels and increased risk of depression.
DOI: 10.1192/bjp.bp.111.106666
Holistic Wellbeings 
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