High summer has returned to the UK, and with it come the usual warnings about the dangers of sunlight, along with reminders to seek shade and cover up. After years of hearing this advice, most people naturally assume that the science linking sun exposure to poor health is well established. So it often comes as a shock to learn that the opposite is actually true: those who spend more time in the sun tend to be healthier. A lot healthier.
I know this because I started researching the topic nine years ago after stumbling across some studies—and I’ve kept at it ever since. I’ve now gathered everything we know in my new book, In Defense of Sunlight. It brings good news for many of us: we don’t need to fear the sun nearly as much as we thought. In fact, most of us could benefit from a bit more exposure.
We’ve always known that sunlight on skin produces vitamin D, but now we know it actually creates dozens of different beneficial molecules. These molecules help lower blood pressure, reduce inflammation, boost energy and alertness, improve sleep, and make you feel better by releasing natural endorphins in the brain. The result? Less disease and better longevity.
Let’s look at the numbers. In 2024, scientists published a study where they gave light-sensing wrist monitors to more than 88,000 volunteers from the UK Biobank dataset and tracked their light exposure, both day and night. Then they followed these volunteers for years to see how they fared. Those who got the most daylight were 34% less likely to die from any cause compared to those who got less light than average. Even after accounting for exercise, diet, and other factors, the people who got more light were still 17% less likely to die.
But what about skin cancer? Aren’t people who get a lot of sun also more likely to get skin cancer? Yes, they are, but it’s less deadly than most people think. Skin cancer is very common, but the vast majority of cases are minor and just need simple removal. Melanoma, the much more dangerous type, is fairly rare. Overall, about 3,500 people die from skin cancer in the UK each year—just 1% of the 350,000 deaths from cancer and cardiovascular disease combined. Skin cancer shouldn’t be ignored, and it would be great to eliminate it entirely. But if telling people to hide from the sun is raising their risk of these more serious diseases, it’s time to start a new conversation.
Part of the reason the benefits are so much greater is that you don’t need a lot of sun to get them. Nobody needs huge amounts of sunlight; sunburns are clearly harmful and are linked to higher rates of melanoma. The real danger comes from getting almost no sunlight—and unfortunately, that’s exactly what more and more people are doing.
If you’re wondering why we don’t hear about this more often, I put it down to something called anchoring bias. That’s a psychological term for people’s tendency to stick with the first piece of information they hear about a topic, even if better information comes along later. We all do this as individuals, but institutions are even more prone to it. In this case, the authorities spent so much time and effort convincing people to stay out of the sun that they’re reluctant to admit the reality is more complicated.
So what should we do? Well, the answer will be different for different people. What’s right for you depends on who you are, where you are, and what time of year it is.
The original advice to avoid the sun came from Australia—one of the sunniest places on Earth, with a mostly fair-skinned population that isn’t well adapted to it. There, that advice made sense (though it has led to surprisingly high rates of vitamin D deficiency).
But in a low-light environment like the UK, where the sun is usually less intense and lower in the sky, different advice is needed. On bright summer days, it makes sense to limit your exposure, and sunscreen can help. Although it does slow down the skin’s ability to produce vitamin D, it’s still useful for preventing burns.The skin’s ability to produce vitamin D is blocked by ultraviolet light, but other wavelengths of light can still work their magic. These benefits include better sleep, improved circadian alignment, reduced inflammation, and less anxiety. And by protecting against skin cancer, it encourages more people to spend time outdoors, with all the rewards that come with it.
Most importantly, though, remember who you are. People with fair skin and blond or reddish hair are much more prone to skin cancer than others, so they really need to be careful. If you have more melanin in your skin, your risk drops significantly. And if you have a lot of melanin, you’re unlikely to develop skin cancer from sun exposure at UK levels, and you stand to benefit the most.
There’s much more to say—both about the science and the history of how we developed such a strange relationship with the sun in the first place—but I’ll save that for the book. For now, enjoy the beautiful light of the northern summer. It’s brief—and truly not to be missed.
Rowan Jacobsen is a former Knight Science Journalism Fellow at the Massachusetts Institute of Technology (MIT) and a media fellow at the Nova Institute for Health in Baltimore. His book In Defense of Sunlight: The Surprising Science of Sun Exposure is published this month.
Frequently Asked Questions
Here is a list of FAQs about the health benefits of sunshine written in a natural tone with clear simple answers
BeginnerLevel Questions
1 I always hear the sun is dangerous Is there really a benefit to getting more of it
Yes While too much sun causes sunburn and skin cancer a little bit is essential Sunlight triggers vitamin D production in your skin which is crucial for strong bones your immune system and your mood
2 Whats the difference between heat being deadly and sunshine being good for me
Heat is about temperature A scorching hot day can cause heatstroke or dehydration Sunshine is about light Even on a cool sunny day the UV rays in sunlight help your body make vitamin D and regulate your internal clock You can get the benefits of sunshine without the dangerous heat
3 How much sunshine do I actually need
It depends on your skin type and location but a common rule is 1030 minutes of midday sun on your arms and legs 23 times a week Lighter skin needs less time darker skin needs more The goal is to get a little sun before you start to burn
4 Can I get the same benefits from a tanning bed
No Tanning beds emit mostly UVA light which is linked to skin aging and cancer but they dont produce vitamin D as efficiently as natural UVB rays from the sun They are not a safe substitute
Intermediate Advanced Questions
5 I live in a cloudy city Can I still get enough sun
Yes but its harder Clouds block some UVB rays but not all You may need to spend a bit more time outside In very northern latitudes during winter the sun may be too weak to produce vitamin D at all so supplements or a happy light can help
6 Does sunscreen block the health benefits of sunshine
Partially but its a tradeoff Sunscreen with a high SPF blocks UVB rays However you only need a short burst of sun
