sunny tropical beach

Sunny beach

Unlocking Your Well-Being: Sunlight, Sleep, and Hormonal Balance

1. Sunlight: Nature’s Elixir

Why Sunlight Matters

The sun isn’t just a celestial body; it’s a wellspring of health. When its rays touch our skin, magic happens. Vitamin D production kicks into gear, bolstering our immune system, bone health, and mood. So, step outside, bask in the golden glow, and let nature recharge your vitality.

Summer Strategy:

  • Morning Ritual: Rise with the sun. A few minutes of early sunlight can set the tone for the day.
  • Outdoor Breaks: Swap your office chair for a park bench. Let the sun kiss your face during lunch breaks.

2. Sleep: The Ultimate Rejuvenator

The Art of Restful Nights

Sleep isn’t a luxury; it’s a necessity. Quality slumber repairs our body, sharpens our mind, and fuels our resilience. Imagine waking up like a freshly charged battery—ready for anything life throws your way.

Summer Strategy:

  • Cool Comfort: Keep your bedroom cool. A breeze whispers sweet dreams.
  • Digital Detox: Bid adieu to screens before bedtime. Let your mind unwind.
  • Consistent Routine: Train your body. Set a sleep schedule—even on weekends.

3. Hormonal Harmony: Your Inner Symphony

Balancing Act

Our hormones orchestrate our well-being. From stress resilience to mood stability, they’re the conductors of our internal symphony. When they harmonize, we thrive.

Summer Strategy:

  • Nutrition: Nourish your body. Opt for hormone-friendly foods—think simple carbohydrates. refreshing salads and cook using mostly ghee or refined cocnut oil
  • Mindfulness: Stress disrupts hormonal balance. Practice mindfulness—meditate, breathe, find your center.
  • Consult the Experts: If you face medical conditions, consult a qualified practitioner. They’ll fine-tune your hormonal score.

Medical Disclaimer

Remember, this article is for entertainment purposes only and does not seek to medically diagnose or offer treatment. Read it  like a compass, and not a prescription. Seek professional advice if you battle insomnia, depression, or other health concerns. Your well-being deserves expert guidance.

Embrace Your Selfing Strategy

This summer, let’s rewrite the script. Self-care becomes selfing—a powerful, intentional act. So, embrace the sun, honor your sleep, and dance with your hormones. You’re not just restoring balance; you’re igniting your superpowers.

Italy’s Coastal Tapestry

A Maritime Embrace

Picture Italy: a sun-kissed European gem cradled by azure waters. Its coastline, like a jeweled necklace, graces the Adriatic Sea, Ionian Sea, Tyrrhenian Sea, Ligurian Sea, Sea of Sardinia, and the Strait of Sicily. Each wave whispers tales of ancient civilizations, seafaring explorers, and sun-soaked adventures.

The Amalfi Coast: A Sensual Symphony

Let’s zoom in on one enchanting slice: the Amalfi Coast. Here, nature and culture waltz in harmony. As I wandered its terraced vineyards and orchards, perched high above the sea, I felt like a privileged guest at a celestial banquet. The views—oh, those views!—were like stolen glimpses into paradise.

A Historical Overture

The Amalfi Coast wears its history like a well-worn cloak. Millennia ago, it sheltered the Greek city of Poseidonia and later blossomed into the powerful maritime republic of Amalfi. Cathedrals, gardens, and Roman villas dot the landscape, whispering tales of glory and resilience.

Cliffside Villages: Where Dreams Cling

Positano, with its pastel-hued houses cascading down cliffs, beckons lovers and artists alike. Praiano guards its secrets in narrow alleys, while Furore hides a fjord that defies imagination. And then there’s Conca dei Marini, where time slows, and the sea sings lullabies.

Sun, Sea, and Soul

The Amalfi Coast isn’t just a postcard—it’s a sensory symphony. Imagine sipping limoncello on a sun-drenched terrace, the sea breeze tousling your hair. Or strolling through lemon groves, their fragrance weaving memories. Here, summer lingers, and winter whispers.

A World Heritage Serenade

This coastal wonderland is a UNESCO World Heritage Site, deserving of exploration. Whether you’re savoring sfogliatella pastries or gazing at the Path of the Gods, you’re part of a timeless tale—a traveler tracing footsteps etched by centuries.

Embrace the Dolce Vita

So, when you dream of Italy, let your senses roam. Taste the pasta, breathe the salt-kissed air, and let the Amalfi Coast cradle your soul. It’s not just a destination; it’s an invitation to dance with beauty and glamour, where every cliffside village clings to eternity. 🇮🇹✨

Looking out of a window at the Amalfi coast. Research by the Osteoporosis foundation found that the population of Italy had very low levels of vitamin D

Italy at the Amalfi coast looking through a window from a house pertched on the cliff and looking down towards the sea


Discovering Greece: Where Myth Meets Mediterranean Magic

Further south, where the sun kisses the Aegean Sea, lies a land steeped in history, culture, and enchantment. Welcome to Greece, a canvas where gods once roamed, philosophers pondered, and azure waters cradle 170 inhabited islands.

A Crossroads of Legends

Birthplace of Democracy

Greece isn’t just a country; it’s a living legend. Here, democracy took its first breath—a radical idea that rippled across time. Imagine ancient Athenians gathering on the Acropolis, debating under the watchful gaze of marble gods. Their legacy echoes through our modern political systems.

Where Continents Converge

Geographically, Greece straddles Europe, Asia, and Africa. It’s a crossroads where myths danced with reality. Picture the Mediterranean Sea, its turquoise embrace lapping at sun-kissed shores. And those islands—like scattered gems—beckon explorers to unravel their secrets.

Island Dreams: A Symphony of Blue and White

The Aegean Ballet

Imagine sailing through cerulean waters, past cliffs crowned with whitewashed houses. Each island tells a story: Santorini, with its sunsets igniting the sky; Mykonos, where windmills spin tales of seafaring adventures; and Crete, cradle of ancient Minoan civilization.

Mamma Mia Moments

Remember the film Mamma Mia? It whisked us away to a fictional Greek island, where ABBA’s melodies swirled with romance. Those iconic white houses, perched against cerulean skies, became our daydreams. And while the film wove fairytales, Greece’s real magic is in its sunsets, laughter, and bouzouki music.

A Mediterranean Tapestry

Sun-Drenched Days, Starlit Nights

Greece’s climate is a love letter from the gods. Summers sizzle, inviting you to plunge into azure coves. Winters whisper, urging you to explore ancient ruins. And the people? They’re the warm embrace of filoxenia—a hospitality that feels like home.

Feasts Fit for Olympus

Greek cuisine is a symphony of flavors: olives kissed by Aeolus, feta crumbled like ancient secrets, and honey drizzled from Mount Olympus itself. Tavernas spill laughter, and ouzo flows freely. As you savor souvlaki under the stars, you’ll understand why food here is an ode to life.

A Fairytale Unfolds

Beyond the Silver Screen

While Mamma Mia spun its tale, Greece’s reality is even more bewitching. Explore the Parthenon, where marble columns whisper of gods and mortals. Wander through olive groves, where ancient myths rustle in the breeze. And as bougainvillea spills over cobblestone streets, you’ll know: This is where dreams come alive.

Embrace Hellenic Splendor

So, let your heart set sail. Dance with Zorba, sip retsina, and let the Aegean waves carry you. Greece isn’t just a destination; it’s a love affair with eternity. 🇬🇷✨

At a beach in Greece. A study by the Osteoporosis foundation found the people living in Greece have very low levels of Vitamin D

A beach in Greece

Unlocking the Sun: Vitamin D Deficiency Across Borders

You might be wondering, “What do these countries have to do with this selfing article?” Well, bear with me—I promise it’ll all make sense.

The Sun-Kissed Paradox

Two European countries, basking in the glory of their sun-drenched summers, harbor a surprising secret: their populations suffer from alarmingly low levels of Vitamin D. Yes, that essential sunshine vitamin that our bodies crave. But why? Let’s dive into the details.

  1. The Sun drentched Duo: Italy and Greece, with their pristine beaches and endless daylight during summer, seem like the last places you’d expect a Vitamin D crisis. Yet, according to the Osteoporosis Foundation, their citizens face a deficiency. And they’re not alone—Germany, Poland, Ireland, and Austria share this struggle.
  2. Austria’s Dilemma: Austria, unfortunately, takes the lead in this gloomy race. While neighboring countries like England, France, Spain, Netherlands, and Belgium manage to maintain adequate Vitamin D levels, Austria lags behind.

Across the Atlantic: The American Reality

But wait, the sun isn’t shining any brighter across the pond. In the United States, approximately 35% of adults grapple with Vitamin D deficiency. Yes, you read that right—41.6% of adult Americans lack this vital nutrient1. It’s a silent epidemic, lurking in the shadows of our modern lifestyles.

The Teen Dilemma

Now, let’s talk teens. According to research published in the Archives of Internal Medicine, a staggering 75% of all teenagers fall short on Vitamin D. But here’s the twist: among these teens, African Americans face a disproportionately higher risk. Why? The answer lies in melanin—the pigment responsible for our skin color.

  • Melanin’s Dark Secret: Dark-skinned individuals have more melanin, which acts as a natural sunscreen. Sounds great, right? Not quite. Melanin also hinders the skin’s ability to synthesize Vitamin D from sunlight. So, while the sun kisses their skin, it doesn’t deliver the same Vitamin D boost as it does for those with lighter skin.
  • A Historical Shift: Back in 2004, only 3% of African Americans met the recommended Vitamin D levels. Fast-forward two decades, and that number has risen to 12%. Progress, yes, but still a long way to go2.

Unlocking the Sun: Your Vitamin D Adventure Begins

Now that we’ve shed light on the global vitamin D dilemma, let’s embark on a sun-kissed journey toward better health. Picture this: you, basking in the golden rays, your body soaking up that essential sunshine vitamin. But before we dive into the “how,” let’s address the “why.”

Detective Mode: Are You Vitamin D-Deficient?

First things first—how do you know if you’re part of the vitamin D-deficient club? Well, it’s time to channel your inner sleuth detective. Here’s the clue: ask your medical practitioner for a vitamin D test. Yes, that’s right, a simple blood test can reveal where you stand on the vitamin D scale.

  • The Scale of Sunshine: Doctors use a scale to assess your vitamin D levels. Anything below 30 nmol/L is the danger zone (cue dramatic music). Adequate levels hover around 50 nmol/L, but here’s the twist: some scientists argue that this range is way too conservative. So, where do you fit in? I chatted with my doc, and he spilled the beans: 60 nmol/L is pretty darn good, but why stop there? Shoot for the stars—aim for 90 nmol/L!
  • Sunrays and Superpowers: Now, let’s talk about those supplements. Yes, they play a role, but they’re like sidekicks waiting for their superhero moment. The real magic happens when the sunrays activate those supplements. So, guess what? Summer is your secret weapon. Longer days, warmer vibes—perfect for righting the tragic vitamin D wrongs.

The Doctor’s Orders: Annual Vitamin D Checkup

Hold your horses, though. Before you start popping tablets like candy, here’s the golden rule: consult your doctor. Arrange that annual vitamin D test—it’s like an annual health report card. Know your status before you go all-in on the vitamin D buffet.

Sunshine Chic: Hold of on the Shades

Ah, the sun-kissed outdoors! As days stretch and temperatures rise, it’s time to strut your stuff. Grab those sunglasses, give ’em a polish, and get ready to dazzle. But wait, don’t slip those shades on just yet.

A pair of sunglasses and how sunglasses can block out the signals we receive from sunrays


Unshading the Truth: Your Eyes, Sunlight, and Well-Being

Ah, sunglasses—the unsung heroes of eye fashion. They shield us from the sun’s relentless glare, sparing us those pesky crow’s feet. But what if I told you that the real secret to springtime and summertime bliss lies in unleashing your eyes? Buckle up, because we’re about to dive into a sun-soaked adventure.

Eyes Wide Open: A Sense-Based Reality

Picture this: you, a living, breathing marvel, navigating life through your senses. Smells, sights, textures—they all weave together, creating your sense-based reality. When you meditate, you withdraw from the sensory overload, focusing on your breath and discover the vastness within.

Summer Vibes: Why We Glow

Why do we feel more alive in summer? It’s not just the ice cream cones and beach days (although those help). It’s because sunlight ignites our inner spark. When your eyes drink in the day’s light, they send signals to your entire being. “Hey, body,” they say, “brace yourself—it’s a sun-kissed day!” Only use the shades when it is impossible to be outdoors without them but try in the morning to let your eyes to interact with the sunny day.

The Melatonin Connection: Sleepy Hormones and Sunbeams

Now, let’s peek inside your brain and look closer at the sleep/wake cycle. Deep in the recesses, the hypothalamus stirs. It’s like the conductor of your internal orchestra. And guess what? It’s got a hotline to the pineal gland, the sleep maestro. When sunlight hits your eyes, this dynamic duo choreographs a symphony: melatonin production. Yep, that’s the hormone that whispers, “Time to snooze, my friend.”

The Vitamin D Dilemma: From Shades to Supplements

But here’s the plot twist: many folks mess up this delicate dance. They reach for supplements or—gulp—sleeping pills. Hold up! Vitamin D is the unsung hero here. It’s like sunshine in a bottle. Get those levels right, and you might just bid adieu to restless nights and groggy mornings.

Morning Ritual: Leave Those Shades off for a while

So, as the day dawns, consider this: leave your shades off. Let your eyes soak in the light, whispering secrets to your body. It’s like a cosmic coffee—minus the jitters. And remember, when you unshade, you’re not just chasing sunbeams; you’re chasing well-being.

The Takeaway: Unleash Your Sunlit Soul

Next time you slip on those shades, pause. Ask yourself, “Am I dimming my inner sun?” Maybe it’s time to let your eyes roam free, basking in the golden glow. And who knows? With the right dose of vitamin D, you might just dream your way to better sleep—no pills required.

So, my sun-seeker, unshade those eyes, and let the world dazzle you. 🌞✨

Protecting Your Eyes: The Science Behind Sunglasses

Why Your Eyes Need Attention

Your eyes, like any other organs in your body, require care and exercise. Just as you work out to keep your muscles strong, there are methods in yoga and Qigong that specifically target your eye muscles. These exercises help improve eye movement control and overall eye health.

The Role of Natural Light

The contrast between natural light during the day and darkness at night plays a crucial role in maintaining healthy hormonal secretions and promoting restful sleep. Your body, including your eyes, relies on this natural rhythm. However, sunglasses can inadvertently interfere with this process so be mindfull.

The Sun’s Impact on Your Eyes

  1. Sunburned Eyes (Photokeratitis):
  2. Cataracts:
    • Prolonged exposure to UV rays increases the risk of cataracts. These cloudy lenses impair vision, making images appear blurry. Surgery is the only way to remove cataracts.
    • Remember that even dark sunglasses without UV protection can harm your eyes more than no sunglasses at all.
  3. Macular Degeneration:
    • UV rays over time contribute to macular degeneration, a genetic disease that affects central vision. It breaks down the macula, leading to vision loss.

Balancing Sunlight Exposure

  • Spend a few minutes in the morning sunlight (without directly staring at the sun) before putting on your sunglasses. This exposure helps regulate your body’s response to light.
  • And yes, if you want to flaunt your designer shades like Ray-Bans, Cartier, or Tom Ford, then wear them indoors, go ahead you’ll look great.


  1. D.A. Wahl et al. (2012) on behalf of the International Osteoporosis Foundation (IOF): “A global representation of Vitamin D status in healthy populations.”
  2. Herrick KA, Storandt RJ, Afful J, Pfeiffer CM, Schleicher RL, Gahche JJ, Potischman N. (2011-2014) “Vitamin D status in the United States.”
  3. Adit A. Ginde, MD, MPH; Mark C. Liu, MD; Carlos A. Camargo Jr, MD, DrPH (Archives of Internal Medicine, 2009).

Sleep Tight! The Intricate Dance of Neurotransmitters and Hormones

The Hidden Symphony Within Your Brain

When you close your eyes at night, a remarkable symphony begins within your brain. This intricate dance involves neurotransmitters, hormones, and various stages of sleep.

A moon in the night sky to signify music to help you sleep

Cover of our successful sleep music video on Youtube

Vitamin D and Sleep: Unveiling the Connection

The Sleep-Boosting Role of Vitamin D

Research is steadily uncovering the vital role that vitamin D plays in our sleep patterns. As the sun’s rays touch our skin, they trigger the production of this essential vitamin. But how does it influence our sleep? Let’s delve into the fascinating science behind it.

The Vitamin D–Sleep Nexus

  1. Deficiency and Sleep Disruptions:
    • Adults deficient in vitamin D are more likely to experience sleep disturbances.
    • Symptoms include delayed bedtime, reduced nighttime sleep duration, and poor sleep quality.
    • Our YouTube subscribers often share their struggles with waking up during the night and difficulty falling back asleep.
  2. The Brain Connection:
    • Vitamin D isn’t just about bone health; it’s a brain booster too.
    • In the brain, there are numerous vitamin D receptors involved in sleep regulation.
    • These receptors influence neurotransmitters and hormones that orchestrate our sleep-wake cycle.
  3. Sunlight and Circadian Rhythms:
    • Sunlight is our natural vitamin D factory.
    • Exposure to sunlight helps regulate our circadian rhythms, those internal biological patterns that shift across a 24-hour cycle.
    • Our sleep-wake cycle, a prominent circadian rhythm, determines our alertness or drowsiness throughout the day.
  4. Melatonin and the Twilight Hour:
    • As daylight fades, our bodies produce melatonin, the “sleep hormone.”
    • Vitamin D plays a role in melatonin production.
    • Low vitamin D levels may lead to insufficient melatonin, affecting our ability to fall asleep.

The Takeaway

Remember, vitamin D isn’t just about strong bones; it’s a silent conductor of our sleep symphony. So, embrace the sun, nourish your brain, and let your nights be restful and rejuvenating.

Unlocking the Sleep Secrets: Melatonin, Vitamin D, and Your Restful Nights

The Dance of Melatonin and Vitamin D

As twilight descends, a delicate hormonal dance begins within your body. Melatonin, the sleep-inducing hormone, emerges, gently coaxing you toward rest. Meanwhile, vitamin D plays its own role, orchestrating a symphony of sleep and wakefulness. Let’s explore this fascinating interplay.

Melatonin: The Twilight Hormone

  1. Production at Dusk:
    • As darkness envelops the world, your pineal gland secretes melatonin.
    • This hormone signals to your body that it’s time to wind down, inducing feelings of tiredness and tranquility.
  2. Vitamin D’s Hidden Role:
    • Surprisingly, vitamin D contributes to melatonin production.
    • When sunlight kisses your skin, it triggers vitamin D synthesis.
    • Adequate vitamin D levels ensure a harmonious melatonin release.

Sleep Troubles: A Global Survey

  1. Prevalence of Sleep Problems:
  2. The Vitamin D Connection:
    • While the survey doesn’t directly link sleep problems to vitamin D deficiency, let’s ponder:
      • What if low vitamin D levels contribute to disrupted sleep cycles?
      • Imagine a simple, cost-effective remedy: optimizing vitamin D intake.

Sunlight and Slumber

  1. Vitamin D Synthesis:
    • Sunlight fuels vitamin D production.
    • Limited exposure to sunlight can hinder this essential process.
    • Boost your vitamin D levels by spending time outdoors, especially in the morning sun.
  2. Quality Night Sleep:
    • Vitamin D isn’t just about bones; it’s a sleep ally.
    • Adequate levels enhance sleep quality and regulate circadian rhythms.

Our Soothing Music Videos:

Remember, the dance of melatonin and vitamin D isn’t just science—it’s your ticket to dreamland. Embrace the sun, nourish your body, and drift into sweet sleep.

Summer is the time to spend more time outdoors

A couple enjoying an outdoor picnic during the summer months

Regulating your vitamin D levels isn’t just a health tip—it’s a kick-ass superpower waiting to be harnessed! 🌞

**1. Embrace the Sun: Your Solar Callus Builder

Regulating your vitamin D levels isn’t just a health tip—it’s a kick-ass superpower waiting to be harnessed! 🌞

**1. Embrace the Sun: Your Solar Callus Builder

According to The best time to do so would be during UVB rise, and during UVB time during the day. The time and length of UVB will all depend on where you live, and the season. Here is why…

UVB rise (when UVB starts during the morning time) will help build up your solar callus. UVB exposure causes melanin synthesis, which results in delayed tanning. This UVB-induced melanin pigmentation acts as nature’s sunscreen essentially absorbing over 50% of UV light. When you spend a large amount of time avoiding sunlight and spending time inside, fear the sun and wear long sleeves, glasses and so forth, you reduce your capacity to deal with the sun and compromise your protective and repair pathways leaving your more vulnerable to burning.

**2. Sun Safety: A Balancing Act

Now, let’s talk about UVA and UVB. Yes, they can age your skin and up the melanoma risk. But here’s the twist: it’s not about avoiding sunlight altogether. Nope! It’s about dancing with the sunrays, not dodging them like a game of hide-and-seek.

How? Be sun-savvy. Don’t slather on so much sunscreen that you become a ghostly SPF-100 apparition. Instead, find that sweet spot—enough protection without blocking vitamin D synthesis. Because guess what? Vitamin D is your backstage pass to a host of health benefits.

**3. The UVB-Vitamin D Tango

Now, let’s get scientific. UVB rays works with a protein called 7-DHC in your skin. Their chemistry sparks a transformation: 7-DHC morphs into vitamin D3—the superhero form of vitamin D. It’s like a sunlit alchemy, converting rays into wellness magic.

So, next time you bask in the sun, remember this cosmic dance. Your skin, the stage. UVB, the choreographer. And vitamin D3? The star of the show, boosting your immune system, strengthening bones, and lifting your mood.

In summary: Step outside during UVB rise, embrace the sun (sans SPF overload), and let your skin orchestrate the vitamin D symphony. 🎶🌟

Secondly, UVB stimulates all precursors to Vitamin D in your body. The sun’s ultraviolet B (UVB) rays interact with a protein called 7-DHC in the skin, converting it into vitamin D3, the active form of vitamin D.

“During exposure to sunlight, 7-dehydrocholesterol in the skin absorbs UV B radiation and is converted to pre-vitamin D3 which in turn isomerizes into vitamin D3. Previtamin D3 and vitamin D3 also absorb UV B radiation and are converted into a variety of photoproducts some of which have unique biologic properties. Sun-induced vitamin D synthesis is greatly influenced by season, time of day, latitude, altitude, air pollution, skin pigmentation, sunscreen use, passing through glass and plastic, and aging. Vitamin D is metabolized sequentially in the liver and kidneys into 25-hydroxyvitamin D which is a major circulating form and 1,25-dihydroxyvitamin D which is the biologically active form respectively.”

Wacker and Holick 2013.

According to although not foolproof you can use the following method to ensure that you are not in the sun when UVB are at the highest.

Unleash Your Sun-Kissed Superpowers: The Shadow Rule and Beyond

🌞 The Shadow Rule: A Practical Sun Guide

While it’s true that avoiding the sun during peak UVB hours is essential, let’s add a dash of practical magic. Enter the Shadow Rule—your trusty sidekick on sunny days. Here’s the lowdown:

  • When Your Shadow Reigns Supreme: UVB rays play coy when your shadow stretches longer than your height. Translation? It’s chill time! Soak up the sun without worry. 🌤️
  • When Shadow Shrinks to Mini-Me: Brace yourself—the UVB party is in full swing! When your shadow shortens, it’s like the sun whispering, “Hey, friend, it is time to retreat indoors.” 🏡

Remember, this rule isn’t foolproof, but it’s a nifty reminder to stay sun-savvy. When your height outshines your shadow, consider a few hours of indoor bliss.

🌿 Kick-Ass Self-Care Tip: Embrace the Great Outdoors

Picture this: You, the urban dweller, breaking free from four walls. Yes, you! Swap TV screens and computer glow for sun-drenched adventures. Feel the grass beneath your feet, the breeze in your hair, and the vitamin D on your skin. 🌳🌼

Why? Because summer is our cosmic invitation to thrive. Longer days, warmer vibes—it’s like the universe saying, “Hey, you’ve got this!” 🌟

During the summer months take your workout outdoors

2 men playing their game of basketball outside

Take your workouts outside

Many of us enjoy a workout and let off some steam but in the summer months, does it really make sense to be in some fitness studios or a yoga studio under florescence lights, when outside, all that lovely light is shining that could have a much better effect on your metabolism and hormones?

Check out your local area and check out if activities are taking place outdoors and join in. After all, the summer months are soon gone as you then prepare your body and mind for the hibernating seasons of autumn and winter. 

1. An international survey of insomnia: under-recognition and under-treatment of a polysymptomatic conditionD Leger  1 B Poursain