Unlocking the Sunshine Secret: How Light Boosts Children's Mental Health (and Ways to Thrive in Darker Months)
Sunshine plays a crucial role in promoting children's mental health.
Research has shown that exposure to sunlight has numerous benefits, including improved mood, reduced symptoms of depression, and enhanced cognitive function (Sullivan & Payne, 2007).
In this article, we will explore the positive effects of sunshine on children's mental health and provide tips and advice on how to support children's well-being during darker months when sunlight is limited.
Benefits of Sunshine for Children's Mental Health
Improved Mood and Reduced Symptoms of Depression: Sunshine has been found to have a positive impact on mood and can help alleviate symptoms of depression, including Seasonal Affective Disorder (SAD) (Sullivan & Payne, 2007; Rosenthal, 2009). Seasonal affective disorder is a type of depression that occurs during specific seasons, typically in the winter when sunlight is limited. Exposure to sunlight can increase the production of serotonin, a neurotransmitter that regulates mood, leading to improved emotional well-being (Sullivan & Payne, 2007; Rosenthal, 2009).
Enhanced Cognitive Function: Sunshine has also been linked to improved cognitive function in children. Research has shown that exposure to natural light can enhance attention, memory, and overall cognitive performance (Sullivan & Payne, 2007). This is particularly important for children's learning and academic performance.
Regulation of Circadian Rhythm: Sunlight exposure, known as the circadian rhythm, helps regulate the body's internal clock. Adequate exposure to natural light during the day helps synchronize the sleep-wake cycle, leading to better sleep quality and overall well-being (Nakade et al., 2009). Proper sleep is essential for children's mental health, as it supports cognitive development, emotional regulation, and overall functioning.
Advice for Low-Light Environments and/or Darker Months
Maximize Exposure to Natural Light: During darker months, it is important to maximize exposure to natural light. Encourage children to spend time outdoors during daylight hours, even on cloudy days. Open curtains and blinds to let natural light into the home. If possible, plan outdoor activities in well-lit areas such as parks or playgrounds.
Create Sunlight: In the absence of natural sunlight, create a sunlight-like environment indoors. Use bright, full-spectrum light bulbs that mimic natural light. Consider investing in light therapy devices that emit bright light to simulate sunlight exposure. These devices can be particularly beneficial for individuals with seasonal affective disorder (Rosenthal, 2009).
Maintain a Consistent Sleep Schedule: Establishing a consistent sleep schedule is crucial for children's mental health, especially during darker months. Encourage children to maintain regular bedtimes and wake-up times to support their circadian rhythm. Avoid exposure to electronic devices close to bedtime, as the blue light emitted by screens can disrupt sleep patterns.
Encourage Physical Activity: Regular physical activity has been shown to improve mental health in children. Encourage children to engage in outdoor activities that promote movement and exercise. Physical activity not only increases exposure to natural light but also releases endorphins, which are known to boost mood and reduce stress (Guillen-Guzmán et al., 2022).
Seek Professional Help if Needed: If you notice persistent signs of depression or other mental health concerns in your child, it is important to seek professional help. Consult a healthcare provider or mental health professional who can provide appropriate support and guidance.
Sunshine plays a vital role in promoting children's mental health. Exposure to natural light has been linked to improved mood, enhanced cognitive function, and regulation of the circadian rhythm.
During darker months, it is important to maximize exposure to natural light, create a sunlight-like environment indoors, maintain a consistent sleep schedule, encourage physical activity, and seek professional help if needed.
For more resources and information on children's mental health, we encourage readers to explore the Calm Kids Club website at www.calmkidsclub.com
References
Guillen-Guzmán, E., Rodríguez, L., Santamarina-Perez, P., Barros, L., Giralt, M., Elizalde, E., … & Liñan, A. (2022). The benefits of dog-assisted therapy as complementary treatment in a children’s mental health day hospital. Animals, 12(20), 2841. https://doi.org/10.3390/ani12202841
Nakade, M., Takeuchi, H., Taniwaki, N., Noji, T., & Harada, T. (2009). An integrated effect of protein intake at breakfast and morning exposure to sunlight on the circadian typology in Japanese infants aged 2–6 years. Journal of Physiological Anthropology, 28(5), 239-245. https://doi.org/10.2114/jpa2.28.239
Rosenthal, N. (2009). Issues for dsm-v: seasonal affective disorder and seasonality. American Journal of Psychiatry, 166(8), 852-853. https://doi.org/10.1176/appi.ajp.2009.09020188
Sullivan, B. and Payne, T. (2007). Affective disorders and cognitive failures: a comparison of seasonal and nonseasonal depression. American Journal of Psychiatry, 164(11), 1663-1667. https://doi.org/10.1176/appi.ajp.2007.06111792
