Depression and anxiety are increasingly prevalent concerns among young people, with suicide ranking as the second leading cause of death for those aged 10 to 34, according to depression statistics. These mental health challenges often manifest over the long term, and addressing them has proven complex. While counseling and pharmaceutical treatments are often employed, recent studies suggest that something as straightforward as exposure to natural light could help alleviate symptoms associated with depression and anxiety.
College students are particularly susceptible to mental health issues, with 75% of these problems emerging by the age of 24, and most symptoms arising between 18 and 24 years of age, as per college student mental health statistics. A 2012 survey conducted by the National Alliance for Mental Illness revealed that 64% of students dealing with mental health challenges end up dropping out of college.
The mental health crisis carries both a personal and economic toll. Nationally, less than half of surveyed students believe their educational institutions are adequately addressing mental health issues. However, students can make a simple lifestyle choice to support their mental health, with sunlight emerging as a potential tool in addressing the challenges posed by depression and anxiety.
Stanford Professor of Neurobiology, Dr. Andrew Huberman, asserts, “Exposure to sunlight can have a powerful effect on our health, improve mood and contribute to an overall sense of well-being.” Huberman explains that sunlight triggers biological signaling in the skin and eyes, which leads to the production of vitamin D. Vitamin D plays a vital role in the immune system and is a key player in combating colds and flu viruses. Furthermore, this light-induced signaling increases serotonin levels, influencing the sleep-wake cycle, mood, and emotions, among other processes.
Dr. Huberman notes, “Studies show that early morning sunlight has the power to positively signal over 300 genes in our body. Noontime sun, in particular, boosts vitamin D and serotonin.” However, as we transition into the autumn and winter months, the days become shorter, and direct sunlight diminishes, potentially intensifying depression, particularly for those who suffer from seasonal affective disorder (SAD).
Dr. Anna Guerin, Director of Counseling and Psychological Services at California Lutheran University, acknowledges the positive effects of sunlight on depression and SAD. She emphasizes that light boxes can be useful in the management of SAD after a full assessment has been conducted.
Personal experiences echo the potential benefits of light exposure, with some individuals finding that light boxes effectively help maintain a positive mood during the winter months.
However, the importance of sensible sun exposure is stressed by experts. Around 20-30 minutes of daily sun exposure is considered ideal, as excessive sun exposure can lead to skin and eye damage or increase the risk of certain skin cancers.
Dr. Guerin points out that a lack of sunlight can lower serotonin levels and impact cognitive functioning, with studies demonstrating that depression can adversely affect various aspects of life, including academics. Individuals with clinical depression tend to score lower on tests of cognitive functioning, particularly in terms of processing speed.
While most students may not rush outside at the break of dawn to increase their sunlight exposure, the potential mood-boosting and depression-alleviating benefits of sensible sun exposure are clear. Dr. Huberman encourages regular sun exposure, while Dr. Guerin adds that if depression can be alleviated through any intervention, cognitive functioning is likely to improve, making light exposure a promising strategy.
In summary, the benefits of embracing the sun’s natural light as a tool to support mental health and overall mood are becoming increasingly apparent, emphasizing the importance of sensible sun exposure as a simple yet effective means of addressing the challenges posed by depression and anxiety.
