Summer, Sunlight, and Your Circadian Rhythm

Your body has a master clock, and it is set by light. In June, you have more of it than any other month. Used well, summer sunlight is one of the most powerful free interventions for mood, sleep, and energy.

Why Light Matters

Morning sunlight in the eyes sets cortisol, alertness, and the timing of melatonin 14–16 hours later. Evening dim light tells the brain it is safe to wind down. Modern indoor life inverts this and pays for it in insomnia, anxiety, and low mood.

Five Whole-Person Steps

1. 10 minutes of morning sunlight in your eyes (no sunglasses) within an hour of waking.

2. Eat breakfast outside when you can.

3. Walk after lunch instead of scrolling.

4. Dim lights after sunset — let your brain wind down.

5. No screens in the last hour before bed.

Respectfully, Beth Makar, RN, Dual-MSN, PMHNP-BC · Integrative Mind Body Psychiatry · integrativemindbodypsychiatry.com