After months of 4 p.m. sunsets and long, cold evenings, an extra hour of daylight feels like a gift. Suddenly, you aren’t driving home from work in the dark, and you might even be able to make plans outside after dinner.
And if that extra evening light seems to improve your whole outlook, you’re not imagining it. More daylight actually does have an impact on your mental health.
“Exposure to natural light is helpful for regulating mood, sleep and overall mental health,” says Kristin Slyne, PsyD, ABPP, a neuropsychologist with Hartford HealthCare. “Our brains and bodies are wired to respond to natural light, so when we start getting more daylight in the spring and summer months, you will often notice a meaningful boost in how you feel.”
Here’s why extra daylight feels so good.
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1. Sunlight boosts your mood
Did you feel a little grumpier than usual this winter? Blame the sun.
“Natural sunlight tells your body to produce more serotonin, a neurotransmitter that helps regulate your mood,” Dr. Slyne says. “Higher levels of serotonin help you feel calm, stable, and generally happier.”
That’s one reason you might notice your mood improving as the days grow longer.
“When people spend more time in natural outdoor light, they often report feeling more energized and positive,” Dr. Slyne says. “Even short periods of exposure to sunlight during the day can improve mood.”
A simple walk outside during lunch or a few minutes of fresh air in the morning can go a long way.
> Related: Is Warm Weather Good for My Mental Health?
2. A reset for your sleep cycle
You won’t just feel happier as the days get longer, you’ll be better rested, too.
“Our bodies operate on a circadian rhythm, which is essentially a 24-hour internal clock that regulates sleep and wake cycles,” Dr. Slyne says. “Natural light tells the brain when it’s time to be alert and when it’s time to relax.”
That means you’ll feel more alert when you wake up to sunshine in the morning, and you might not need that 6 p.m. after-dinner nap anymore, either.
“Regular exposure to daylight can improve restorative sleep and help you fall asleep at the right time,” Dr. Slyne notes. “That improved sleep can have a positive effect on your mental health.”
> Related: How to Reset Your Day in Just Five Minutes
3. More daylight means more movement
It’s not just you. Nobody feels like working out, or moving in general, when it’s dark out.
“When the weather improves and it’s lighter later, people are more likely to walk, exercise, or spend time outdoors,” Dr. Slyne notes. “And in return, that physical activity will improve your mood as a whole.”
Exercise can reduce symptoms of anxiety and depression while improving overall wellbeing.
“Movement releases endorphins, which help elevate mood and reduce stress,” Dr. Slyne says.
Even gentle movement like gardening or walking in the sunshine can help.
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4. A boost for your social life
Love to sit on the patio and have a drink with a friend? This one’s for you.
“People tend to socialize more when there are more daylight hours,” Dr. Slyne says. “Whether it’s meeting a friend for a walk or spending time outdoors with family, daylight naturally encourages connection.”
And connection plays a huge role in emotional health.
“Strong social relationships are one of the most important factors for your mental and brain health,” Dr. Slyne says. “Having more opportunities to engage with others positively can reduce feelings of isolation and improve mood.”
Sometimes, the extra hour of daylight just makes it easier to say yes to plans.
> Related: 9 Foods That Can Actually Boost Your Mood
5. Better light, better focus
Sunlight can boost your productivity, too.
“Natural light exposure can improve alertness and cognitive performance,” Dr. Slyne says. “When people get more daylight, they often report feeling more focused and less fatigued.”
This can be especially important for people who spend much of their day indoors.
“Taking short breaks outside or working near a window can help reset your attention and improve productivity,” Dr. Slyne says.
These longer days do more than just signal warmer weather – they signal a happier, healthier you. “Try walking outside in the morning or spending your lunch break outside. Even small changes can make a difference,” says Dr. Slyne.
Sometimes, a little extra daylight is all your mind needs to reset and improve mental health.
