I’ve always been the type of person who burns just by stepping outside. Sunscreen, hats, and sunglasses have always been part of my daily routine — not because I wanted them to be, but because I felt like I had no choice. Sunburn was a guarantee.
But recently, we started a new habit that completely surprised me.
Every morning, first thing, we step outside with a cup of coffee and sit for about 15 minutes. We just watch the sun come up and the world start to light up — and here’s the key part: no sunglasses.
At first, this was just a calming way to begin the day. It felt grounding to take in the early morning light and let our eyes adjust naturally. But after sticking with this routine, something unexpected happened.
I noticed I wasn’t burning anymore.
I stopped wearing sunglasses all the time — even while mowing the yard or camping this summer. I still wear a hat occasionally (especially to protect my forehead), but I let my eyes experience more natural light. What I found was that my eyes adjusted better, and my skin seemed to respond differently too.
The real test came at Laurel Lake in Kentucky. Normally, spending a day in the sun with my shirt off would guarantee a painful burn. But this time, I didn’t burn. I tanned, yes, but no burn. That was a first for me.
Of course, I still stay cautious. I’m not suggesting that sunburn can’t happen or that we should ignore protection altogether. I value sunlight for the vitamin D it provides — something so many people are deficient in — but I also recognize the importance of balance. The goal isn’t endless sun exposure, but rather healthy, intentional exposure that supports well-being.
This simple morning practice has made a big difference in my relationship with the sun. It’s been calming, restorative, and surprisingly protective. Sometimes small, consistent habits make the biggest difference.
What the Science Says
It turns out there may be good reasons why this habit works:
1. Morning Light Prepares the Skin
Early morning sunlight is rich in visible and near-infrared light but low in UVB (the main burning rays). Research shows this type of light can "precondition" skin cells, activating protective pathways and boosting antioxidants before the stronger midday sun arrives. Some studies suggest it works almost like a mild natural sunscreen, reducing redness and inflammation after UV exposure.
2. Circadian Rhythms and Repair
Our skin has its own internal clock that regulates repair cycles. Morning light through the eyes helps set that clock, keeping hormone and repair systems on track. This alignment means your body may be better prepared to repair DNA damage when UV exposure does happen.
3. Balance of UVA and UVB
UVB rays, the ones most responsible for burning, are strongest between about 10 a.m. and 2 p.m. Early in the morning, UVB is low, which is why you can get light exposure without the same burn risk. UVA is present all day, and while it penetrates deeper and contributes to skin aging, it’s less likely to cause immediate burning.
4. Vitamin D and Overall Health
Morning sun may also contribute to maintaining healthy vitamin D levels. Since many people are deficient, getting consistent, moderate sunlight exposure helps support overall health, while avoiding the risks of overexposure.
Final Thoughts
I started this practice for calm and balance, but I ended up gaining something even more valuable: resilience in the sun. While more research is needed, the science suggests that early morning light might really help protect the skin and regulate the body. For me, it’s been a life-changing shift — one cup of coffee and sunrise at a time.
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