Health experts are increasingly highlighting the importance of morning sunshine as a simple, natural way to improve both physical and mental wellbeing.
Early morning sunlight — typically between 6:00 a.m. and 9:00 a.m. — provides the body with a healthy dose of vitamin D, which is essential for strong bones, a robust immune system, and proper functioning of muscles. Vitamin D deficiency has been linked to weakened immunity, fatigue, and increased risk of chronic diseases like osteoporosis and heart problems.
“Morning sunlight is softer and safer compared to midday sun, reducing the risk of skin damage while still offering health benefits,” says Aphrodis Baranyeretse, a Kigali-based nutritionist. “Just 15–30 minutes a day can make a difference.”
Exposure to early sunlight also helps regulate the body’s internal clock — known as the circadian rhythm — which improves sleep patterns, mood, and overall energy levels. Sunlight triggers the release of serotonin, a hormone that boosts mood and helps people feel calm and focused.
In children, morning sunlight supports growth and development, while in adults and the elderly, it helps reduce stress, manage blood pressure, and prevent depression.
Health professionals recommend combining morning sunshine with light exercise, such as walking or stretching, to maximize benefits. However, they caution against overexposure and encourage the use of sunscreen after the early morning hours.
As urban lifestyles increasingly limit time spent outdoors, experts urge people to make a habit of catching the morning sun — a free and powerful health remedy right outside the door.
