10 Benefits of Watching The Sunrise

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Mental Health Benefits of

Watching The Sunrise
Medically reviewed by Debra Rose Wilson, Ph.D.,
MSN, R.N., IBCLC, AHN-BC, CHT — By Traci
Pedersen on August 29, 2022
Benefits of watching the sunrise
Watching the sunrise can improve

mood, inspire awe, and reduce
inflammation.
Compared to just a few decades ago, we spend

more time indoors and far too little time enjoying
and engaging with nature.
Today, even a trip to the park or the beach often

involves staring at our phones. This disconnection
from the natural world has taken a toll on our health,
both mentally and physically.
People who watch the sunrise every morning

receive numerous benefits: better mood, stronger
immune system, a feeling of awe, and a big picture
mentality.
How do you think your perspective would change if

you watched the sun come up?
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10 benefits of watching the sunrise

Here are ten benefits to watching the sunrise. Even
if you live in an urban environment — as over half of
the world’s population does today — you can still
walk outside and find a good angle to watch
sunlight first appear.
Reduces inflammation
We’ve all witnessed a breathtaking sunrise or

sunset. These moments contribute to a feeling of
awe, which research has shown has an anti-
inflammatory effect in the body.
One study found that feeling positive emotions —

especially the awe we feel from nature, art, or
spiritual experiences — is linked to lower levels of
pro-inflammatory cytokines (proteins that cue the
immune system to work harder).
Improves mood
Research from 2013  shows a direct link between

sunlight and serotonin, the body’s feel-good
chemical.
When sunlight stimulates the retinas in your eyes, it

triggers your brain to produce serotonin. In contrast,
a lack of sunlight can contribute to depression, as is
seen in seasonal affective disorder (SAD).
Vitamin D is also important for mood, as it plays a

role in serotonin production and release. About 50-
90%  of vitamin D is absorbed through the skin via
exposure to sunlight. To get enough vitamin D,
experts recommend 20 minutes of daily sunshine
with over 40% of the skin exposed.
Promotes healthy circadian rhythm
Exposing yourself to early morning light helps

develop a healthy circadian rhythm, allowing you to
get more restful sleep at night.
A 2017 study found that people who were exposed

to more light in the morning (8am to noon) fell
asleep more quickly at night and had fewer sleep
disturbances compared to those who were exposed
to less light.
Reduces stress
There is a lot of evidence that being in nature for

just a few minutes can reduce stress.
One review found that it takes as little as 10 minutes

in a natural setting for college students to feel
happier and reduce the effects of stress both
physically and mentally.
Time away from devices
We spend a good chunk of our days on our phones

and computers. Carving out a little time every
morning for nature allows us to take a much-
needed break from these devices.
Helps you lose weight
This one is surprising, but getting up early to watch

the sunrise every day may even help you lose extra
fat. Research from 2014  shows that morning light
exposure influences body fat, as well as levels of
appetite-regulating hormones.
Restores attention
A theory called attention restoration theory (ART)

suggests that spending time in nature, or even just
looking at it, can reduce mental fatigue and boost
concentration.
The theory posits that the brain can only focus on a

specific stimulus or task for a limited amount of
time. But exposure to the natural environment
promotes more effortless brain function and allows
your brain to recover and restore its ability to
concentrate.
Reduces depression
Apart from the natural mood boost of watching a

beautiful sunrise, simply getting up extra early can
help reduce depression. A large study  found that
waking up just one hour earlier could lower the risk
of major depressive disorder by 23%.
Puts life into perspective
Just like witnessing a beautiful mountain range or a

dramatic thunderstorm, there’s something magical
about watching the sun rise or set.
These moments help put things in perspective and

remind us of the bigger picture. Even our problems
seem minuscule when viewing them from a bird’s-
eye view.
Contributes to a healthy routine
What could be better than starting off your morning

with a colorful sunrise? This practice allows you to
start the day with a calm and peaceful vibe. And if
you make it a daily habit, it can contribute to a
regular routine, which research  has shown
contributes to a healthy lifestyle.
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Recap
While it might seem difficult to wake up early
enough to watch the sunrise, perhaps we can be
persuaded by the numerous benefits it offers.
Research has shown that watching the sunrise may

help boost our moods, reduce inflammation and
depression, and even help us get better sleep at
night.
And if you’re already getting up early, then simply

take the time to step outside and get your daily
dose of beauty and inspiration. Try it for a week and
see what happens.
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Last medically reviewed on August 29, 2022
 10 sources
Arlinghaus KR, et al (2018). The importance of creating

habits and routine.
ncbi.nlm.nih.gov/pmc/articles/PMC6378489/
Basu A, et al. (2018). Attention restoration theory:

Exploring the role of soft fascination and mental
bandwidth.
journals.sagepub.com/doi/full/10.1177/001391651877440
0?casa_token=JtcLAjulubIAAAAA%3A6fB19FUp-
bTjiGdYFKnIVu1HWU4JwKpmoD3aL9LpmW9bPbXeR4_
6Q4R7A5UBHP2k0YhN6Wy7CQIbhQ
Daghlas I, et al. (2021). Genetically proxied diurnal

preference, sleep timing, and risk of major depressive
disorder.
jamanetwork.com/journals/jamapsychiatry/fullarticle/278
0428
Figueiro MG, et al. (2017). The impact of daytime light

exposures on sleep and mood in office workers.
sleephealthjournal.org/article/S2352-7218(17)30041-
4/fulltext
Reid KJ, et al. (2014). Timing and intensity of light

correlate with body weight in adults.
Sansone RA, et al. (2013). Sunshine, serotonin, and skin:

A partial explanation for seasonal patterns in
psychopathology?
Sizar O, et al. (2022). Vitamin D deficiency.

ncbi.nlm.nih.gov/books/NBK532266/
Stellar JE, et al. (2015). Positive affect and markers of

inflammation: Discrete positive emotions predict lower
levels of inflammatory cytokines.
psycnet.apa.org/doiLanding?
doi=10.1037%2Femo0000033
68% of the world population projected to live in urban

areas by 2050, says UN (2018).
un.org/development/desa/en/news/population/2018-
revision-of-world-urbanization-prospects.html
v  FEEDBACK:  
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Mental Health Benefits of

Benefits of watching the sunrise

Watching the sunrise can improve

Compared to just a few decades ago, we spend

Today, even a trip to the park or the beach often

People who watch the sunrise every morning

How do you think your perspective would change if

10 benefits of watching the sunrise

We’ve all witnessed a breathtaking sunrise or

One study found that feeling positive emotions —

Research from 2013  shows a direct link between

When sunlight stimulates the retinas in your eyes, it

Vitamin D is also important for mood, as it plays a

Promotes healthy circadian rhythm

Exposing yourself to early morning light helps

A 2017 study found that people who were exposed

There is a lot of evidence that being in nature for

One review found that it takes as little as 10 minutes

Time away from devices

We spend a good chunk of our days on our phones

Helps you lose weight

This one is surprising, but getting up early to watch

A theory called attention restoration theory (ART)

The theory posits that the brain can only focus on a

Apart from the natural mood boost of watching a

Puts life into perspective

Just like witnessing a beautiful mountain range or a

These moments help put things in perspective and

Contributes to a healthy routine

What could be better than starting off your morning

With Bezzy for Depression, you’re never

Research has shown that watching the sunrise may

And if you’re already getting up early, then simply

Explore online talk therapy

Great for a large network of licensed

$60 to $90/week, billed every 4 weeks

20% off your first month

Great for online medication delivery

$49 to $85/month, billed monthly

Get 70% off your first month

Great for cognitive behavioral therapy

$40 to $88/week, billed monthly

20% off your first month

Great for additional psychiatry services

$69 to $129/week, with billing options

Use code 'SPACE' for $100 off your first

Last medically reviewed on August 29, 2022

Arlinghaus KR, et al (2018). The importance of creating

Basu A, et al. (2018). Attention restoration theory:

Daghlas I, et al. (2021). Genetically proxied diurnal

Figueiro MG, et al. (2017). The impact of daytime light

Reid KJ, et al. (2014). Timing and intensity of light

Sansone RA, et al. (2013). Sunshine, serotonin, and skin:

Sizar O, et al. (2022). Vitamin D deficiency.

Stellar JE, et al. (2015). Positive affect and markers of

68% of the world population projected to live in urban

READ THIS NEXT