Watching sunset can be inspiring, poetic, and romantic, but it’s also a great way (possibly the best) to induce vitamin D production in the body. But that’s only part of the story.
Another magic moment takes place when you start to understand the deeper benefits of watching sunrise and sunset—how light interacts with your brain and what that means for mood and sleep.
From regulating hormones to boosting energy and resilience, natural light shapes how our body feels and functions every single day. It’s not just about getting a tan; it’s about resetting your biology.
Light Is the Hands of Our Internal Clock
Human beings are hardwired to the sun. Every morning, when sunlight enters your eyes, it triggers a biological cascade that sets your internal clock—your circadian rhythm.
According to studies published in Nature Reviews Neuroscience, morning light exposure increases cortisol (to help you wake up) and suppresses melatonin (your sleep hormone). But as the day fades, the opposite happens.
That means watching sunset acts like a natural “reset button” for your brain’s timekeeping system. Sunrise is the alarm that helps you feel alert during the day, and the goodbye of the sun should make you sleepy at night.
Daylight Exposure and Hormonal Balance
The effect of light on health goes beyond just sleep and alertness. Morning sunlight helps balance hormones like dopamine and serotonin, both linked to motivation, energy, and emotional stability. There is evidence to support the notion that changes in the release of serotonin by the brain underlie mood seasonality and seasonal affective disorder.
And we could say the same if a person is not exposed to sunlight, no matter the season. Skipping sunlight can lead to sluggishness and even symptoms of mild depression—particularly during winter.
Watching sunset and sunrise through a window is not enough. Even when it may feel warmer and brighter than any light bulb inside your house, the amount of lumens you are exposed to when outside is way more significant.
Action step: Tomorrow morning, step outside within 30–60 minutes of waking up and look toward the horizon for 5–10 minutes (never stare directly at the sun; avoid sungazing at all costs for better eye health). This helps anchor your circadian rhythm naturally. Try taking your morning coffee outside instead of indoors.
Why Sunset Matters Too
Most people associate sunrises with productivity, but the benefits of watching sunset are equally powerful. As the sun lowers, the spectrum of light shifts toward red and orange wavelengths. These tones signal your brain that it’s time to wind down.
According to a 2023 study in the Journal of Biological Rhythms, exposure to this warmer evening light increases melatonin production by nearly 50% compared to artificial lighting. That means an easier transition into rest mode.
This is why watching screens at night can negatively affect sleep by disrupting your body’s natural production. White and yellow lights are similar to the ones the sun shows when rising, so the body starts producing cortisol again.
Moreover, too much time indoors under artificial lighting confuses your internal clock. Your brain never gets a clear “daytime” or “nighttime” signal, leading to fatigue and poor focus.
The Broader Effect of Light for Health
Light exposure influences almost every system in your body—from metabolism to immunity. When you consistently receive natural light at the right time, you’re sending a signal of safety and alignment to your biology.
When your body receives light at the right times, you literally run better. Sunlight triggers dopamine release in the retina and brain—fueling motivation, drive, and pleasure.
Here’s what the ophthalmologist Andrew Huberman says happens when your light exposure matches your natural circadian rhythm:
| Time of Day | Type of Light | Main Benefits | Ideal Duration |
| Early Morning | Bright, blue-rich sunlight | Boosts cortisol, focus, and energy | 5–15 minutes |
| Midday | Balanced daylight | Enhances vitamin D and metabolism | 15–30 minutes |
| Sunset | Warm, red-rich light | Increases melatonin and sleep readiness | 10–20 minutes |
These rhythms influence how well you digest food, regulate blood sugar, and even repair cells overnight. A Scientific Reports publication found that people exposed to consistent morning and evening light patterns had better metabolic efficiency and reported higher sleep satisfaction. As we just mentioned, watching sunset is beneficial too.
Action step: Align your daily light exposure to natural sunlight patterns. Schedule breaks outdoors at consistent times every day.
Common Light Mistakes That Drain Your Energy
Even if you spend time outdoors, modern habits can interfere with how your body interprets light. Here are three common mistakes that sabotage the effect of daylight on health:
- Getting light too late: Morning sunlight should hit your eyes as early as possible. Waiting until noon delays your internal clock.
- Too much artificial light at night: Screens and overhead LEDs trick your brain into thinking it’s still daytime.
- Skipping sunset cues: Artificial light after dark blocks melatonin and reduces sleep quality.
One popular action is to use warmer, dimmer lighting inside your house after sunset. Furthermore, you can try blue-light filters on your screens or glasses in the evening to favor entering into the natural rest mode.
Sunrises and Sunsets Are a Gift To Take
The benefits of watching sunset and sunrise extend beyond biology—they reshape how you experience time and presence. Watching the horizon daily cultivates mindfulness and emotional stability, reducing stress and improving overall well-being.
If you truly want to reset your body and mind, syncing with natural light cycles will improve your sleep, mood, and energy without supplements or complex routines. Keep in mind that the slow transition of light helps the brain enter a parasympathetic (rest-and-digest) state, promoting relaxation and gratitude.
Every morning and evening offers a free, science-backed opportunity to balance your biology and boost your well-being. Just go outside for some minutes and feel the difference.
Actionable step: Start tomorrow with a short “light ritual.” Have a more effective walk by doing it under sunlight or simply stand outside during sunrise or sunset without distractions. Let your attention follow the colors and temperature shifts. Step outside, feel the light, and let nature reset your rhythm.
