The Power of Daylight: Why Getting Outside Matters (Especially in Winter)
Have you ever noticed how, once the clocks go back, it’s suddenly easy to forget daylight even exists? We wake up in the dark, finish work in the dark, and the warm comfort of home can make outdoor time feel very unwanted.
For both office and home workers, we move from room to room, screen to screen, rarely pausing to look outside. The instinct to stay cosy in winter is natural, but here’s a thought: are our bodies missing something vital?
Even on grey days, daylight outdoors is far more powerful than any indoor lamp. Our ancestors depended on it, and our biology still does.
So what’s the simplest fix? Step outside for a few minutes, let your eyes soak in real daylight, and dress warmly. Layers, a hat, suddenly the cold is manageable, and daylight can quietly do its thing.
I’ve learned that even tiny changes, just a few minutes outdoors, one small habit, can make a real difference.
There’s something about feeling that first bit of winter sunlight on your face; it wakes you up in more ways than one.
If you’re curious about why, the science is both simple and practical.
The Science Behind Light and Mood
When sunlight hits your eyes, something amazing happens in your brain. Your body starts producing serotonin – that crucial neurotransmitter that helps regulate mood, anxiety, and happiness. It's not just a pleasant side effect; it's a biological necessity.
Research shows that people with lower serotonin levels are more prone to depression and anxiety, particularly during the winter months. The connection is so strong that light therapy has become a recognised treatment for Seasonal Affective Disorder (SAD) and other forms of depression.
But here's what surprised me most: even winter sunlight, weak as it might seem, still triggers this serotonin response. Those grey winter days in the UK? They're still brighter than any indoor lighting we have.
Your Internal Clock Needs Natural Light
We all have an internal clock – your circadian rhythm – that governs when you feel alert and when you feel ready to sleep. This system evolved over millions of years to respond to natural light patterns, and it still needs those cues today.
Without adequate light exposure, particularly in the morning, your circadian rhythm gets confused. You might find yourself tired during the day but wired at night, struggling to fall asleep or waking up feeling groggy.
The cells in your eyes that detect light are directly connected to the part of your brain that controls this internal clock. Morning sunlight – even through clouds – is particularly powerful at resetting this system and helping you feel more naturally alert during the day.
When you start to tune in to how you feel, based on how much daylight you get, you’ll really start to notice the difference. I started paying attention to this in my own life, especially when I was working remotely. On days when I made an effort to get outside early, even just for 10 minutes, I noticed I felt more awake and focused. I was so much more productive and it gave me energy to keep going throughout the day.
The Vitamin D Connection
Living in the UK, most of us are chronically low in vitamin D, especially during the winter months. When UV rays from sunlight hit your skin, your body produces this essential nutrient – but between October and March, the sun's angle means we get very little UV exposure, even on sunny days.
Vitamin D isn't just about bone health, though that's important. It plays a crucial role in immune function, helping your body fight off those winter bugs that seem to circulate endlessly. It also helps regulate inflammation and supports muscle function.
While you can't rely on winter sun alone for vitamin D in the UK, some people may have to take supplements if that is the guidance of their GP or heathcare provider, getting outside still provides other benefits that pills can't replicate.
The Quiet Power of Infrared Light (Even in Winter)
There’s another gentle piece of the daylight puzzle: near‑infrared (NIR) light, the invisible part of sunlight we often feel as soft warmth. It still reaches us outdoors in winter and on cloudy days.
Early studies suggest that regular NIR exposure may lift mood, support sleep quality, and enhance overall well-being.
Trees seem to help here. Leaves, bark, and even the ground absorb, reflect, and gently re‑radiate natural infrared, creating a more comfortable microclimate. Recent urban‑forestry research shows that tree canopies improve outdoor thermal comfort through infrared radiation; spending time among trees may offer these additional light cues for your body, even when the sun isn’t shining.
If you like the evidence base: recent research on near‑infrared light links these wavelengths to benefits for mood and sleep, and studies on the infrared radiative performance of trees in cities point in the same direction. The takeaway is simple and practical, you don’t need bright sunshine. Regular daylight exposure outdoors, especially around trees, can provide these subtle, supportive effects.
It’s another small, preventative habit that fits our holistic approach at The Naturally Curious: choose daylight, choose trees, and let nature do some of the work.
Making Winter Light Work for You
The good news is that you don't need tropical sunshine to benefit from daylight exposure. Even on overcast days, natural light is significantly brighter than indoor lighting, often 10 times brighter or more.
Morning walks are a bit of a game-changer. Not long, complicated workouts, just stepping outside as soon as possible after waking up. Sometimes all I have time for is a quick walk to the end of the street and back. The combination of movement, fresh air, and natural light sets a positive tone for the entire day.
If mornings are too dark or rushed, lunchtime breaks outside work well, too. Even 15 minutes away from your desk, even if you're just standing in a courtyard or walking to the shops, provides that crucial light exposure your body craves.
The 120-Minute Rule
Recent research has found something interesting: people who spend at least 120 minutes per week in nature report better health and well-being. That's just over 17 minutes a day, completely achievable, even in winter.
The activity matters less than simply being outside. You could be walking, sitting on a bench, gardening, or just having your morning coffee in the garden. The key is regular exposure to natural light and outdoor environments.
I find it helpful to think of this as a weekly target rather than a daily pressure. Some days I might spend an hour outside, other days just five minutes. It all adds up.
Practical Tips That Actually Work
Start small. If you're not used to getting outside regularly, don't commit to hour-long winter walks. Begin with just stepping outside for a few minutes each day. Open your curtains as soon as you wake up. Sit by a window during your morning coffee.
Use what daylight you have. In winter, this might mean getting outside during lunch breaks rather than first thing in the morning. Work with the rhythm of the season rather than fighting it.
Layer up and get comfortable with being outside in cold weather. The right clothing makes all the difference. Once you're warm enough, you might find you actually enjoy the crisp winter air.
Combine outdoor time with things you already do. Walk to the corner shop instead of driving. Take phone calls outside if possible. Park a bit further away from your destination.
It's Not About Perfect Conditions
One of the biggest shifts for me was letting go of the idea that outdoor time had to be pleasant or comfortable. Now, some of my favourite walks have been on grey, drizzly days when I really didn't want to go out.
Your body doesn't know the difference between a sunny winter day and an overcast one; it's still getting significantly more light than it would indoors.
Your circadian rhythm is still getting reset. Your mood is still getting that gentle serotonin boost.
We spend so much energy waiting for perfect weather, perfect conditions, the perfect moment. But our bodies need consistent exposure to natural light, not just on the rarer days when it feels more appealing.
Building This Into Real Life
The truth is, most of us have busy lives that don't naturally include lots of outdoor time, especially in winter. But small, consistent changes can have surprisingly powerful effects.
I've learned to be realistic about this. Some weeks, I hit that 120-minute target easily. Other weeks, life gets in the way, and I manage maybe 30 minutes total. The important thing is getting back to it, not giving up entirely when I have a few indoor days.
If you work in an office, could you take some meetings as walking meetings? If you work from home, could you step outside between video calls? If you have children, could outdoor time become part of your routine together?
The goal isn't to become an outdoor adventure enthusiast overnight. It's simply to give your body more of what it needs to function well, especially during the challenging winter months.
What Else Can You Do?
Ready for a little lift? Step outside, even just a few minutes of daylight can change the course of your day. Whether you’re walking, sitting, or simply pausing in nature, you’re doing something gentle and good for your mind and body. It’s simple, free, and always available.
Prefer not to do it alone? You’re welcome to join us for Mindful Walks, Forest Bathing sessions in beautiful gardens or ancient woodland, and all kinds of other nature-based experiences where natural light and the healing power of nature are always at the heart. Even our Contrast Therapy sessions make the most of outdoor environments. Every experience is open to all abilities, paced gently, and designed with restoration, community, and connection in mind.
Further Reading & Evidence
Curious about the science? Here are a few accessible studies and summaries you might enjoy exploring.
Near-infrared light and wellbeing: Effects of Near-Infrared Light on Well-Being and Health
Trees and infrared benefits: Infrared radiative performance of urban trees
Forest environments and health: Trends in research related to “Shinrin-yoku” (forest bathing)
Vitamin D and outdoor light: How much sunshine you need daily
