The Mental Health Benefits of More Sunlight & Fresh Air

Written by: Dr. Chantel Windy

As summer settles in, many of us notice an intuitive pull to spend more time outdoors. Whether it’s the longer days, warmer weather, or the bloom of nature around us, this season tends to invite a kind of energy and movement that’s different from other times of the year. But beyond the pleasant vibes, there are real psychological and physiological reasons why summer — and specifically sunlight and fresh air — can help improve our mental health.

Sunlight: Nature’s Mood Enhancer

You’ve likely heard that sunlight helps boost your mood, but here’s why. Sunlight stimulates the production of serotonin, one of the brain’s key “feel-good” chemicals. Higher serotonin levels are associated with a sense of calm, emotional stability, and a more positive outlook.

Sunlight also helps regulate melatonin, the hormone that controls your sleep-wake cycle. Exposure to natural light during the day — especially in the morning — supports a healthier circadian rhythm, which makes it easier to fall asleep at night and feel more alert during the day. Good sleep, in turn, is deeply connected to mood regulation, resilience, and stress management.

Even a brief walk outside — 15 to 30 minutes a day — can begin to shift your internal rhythm. If you can get that light exposure earlier in the day, even better. It tells your brain, “Hey, we’re awake now,” which starts the countdown to a better night’s sleep later.

The Power of Fresh Air and Nature Exposure

Fresh air does more than feel good — it helps lower cortisol, the body’s main stress hormone. When we’re outdoors, especially in green spaces, our nervous system has a chance to reset. This kind of grounding experience activates the parasympathetic nervous system — the “rest and digest” part of our physiology — which is the opposite of the fight-or-flight response that anxiety so often triggers.

Time in nature has also been shown to reduce symptoms of depression and anxiety, improve attention span, and boost creativity. It doesn’t require a hike in the mountains (though that’s great if you enjoy it). It could be sitting under a tree, walking around your neighborhood, gardening, or even opening a window and letting fresh air in.

For those who feel cooped up in the winter months, summer can be a time to reclaim your connection to the outdoors — to stretch your body, breathe deeply, and engage your senses in ways that are soothing and restorative.

Nature Doesn’t Fix Everything — But It Helps

Of course, not everyone feels better in summer. For some, increased daylight or the pressure to “be happy” this time of year can bring its own emotional weight. And while sunlight and fresh air are valuable tools, they’re not cures. They’re part of a broader system of self-care, regulation, and support.

Mental health care is never one-size-fits-all. But aligning ourselves with nature, tuning in to what our bodies and minds need, and making intentional choices about how we spend our time — that’s where the shift begins.

Simple Ways to Soak in the Mental Health Benefits of Summer:

• Start your day with 10–15 minutes of outdoor time, even just sitting on your porch or balcony.

• Try “walking meetings” or take your phone calls outside when possible.

• Plan regular short outings to local parks or green spaces.

• Add a plant or two to your indoor space if going outside isn’t accessible.

• Be mindful of sunscreen and hydration — comfort helps consistency.

  
  

Summer can be more than a season — it can be an opportunity to reconnect, recharge, and reclaim your mental energy.

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Ready to make mental wellness a priority this summer? Whether you're looking to improve your mood, establish new habits, or process deeper emotional patterns, therapy can help. Reach out today to schedule a consultation and begin your next season of growth.

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