Winter Is Over: How to Use the Extra Sunlight to Supercharge Your Health This Spring

|Charlie Hobbis

Heyyyyy JOLTers!

We get it… winter has a way of slowing everything down.

Less sunlight, movement, motivation, energy… the list goes on.

The good news is that the long, grey months are behind us. Now that spring has arrived, the days are rapidly getting longer - and those extra hours of sunlight aren’t just nice for evening walks…

They’re a powerful biological signal that can help reset your body!

That is, if you use them right…

Here’s how to harness the extra daylight this spring to feel sharper, healthier, and more energised - with science to back it up ;)

1. Reset Your Body Clock

One of the biggest hidden impacts of winter is circadian disruption.

Sorry about the long science words - stay with us.

Your circadian rhythm is basically your body’s internal clock. It controls things like:

  • Sleep

  • Hormones

  • Energy levels

  • Metabolism

The main thing that controls this clock… light!

When daylight is limited during winter:

  • Your sleep hormone (melatonin) can stay high during the day

  • Your mood chemicals (serotonin and dopamine) can drop

  • Energy levels and motivation often take a hit

Natural sunlight is one of the strongest signals your brain receives to reset this system.

More daylight = a better-synchronised body.

Spring action step

  • Get 10–20 minutes of outdoor light within an hour of waking

  • Skip sunglasses for a few minutes if it’s safe to do so

  • Don’t worry if it’s cloudy - daylight still works

2. Rebuild Your Vitamin D Levels

After winter, many people are running low on vitamin D.

Your body produces vitamin D when sunlight hits your skin — and during a long UK winter, that simply doesn’t happen enough.

Vitamin D plays a role in:

  • Immune health

  • Inflammation control

  • Brain function

  • Sleep quality

In simple terms:

Less sun = lower vitamin D = more fatigue and worse sleep.

Spring action step

Aim for short daily sunlight exposure on your skin (arms or face).

Even 5–30 minutes of sunlight a few times per week can help your body start rebuilding healthy vitamin D levels.

3. Train Outdoors for Maximum Benefits

One of the easiest ways to stack health benefits is simple:

Exercise + sunlight.

Outdoor training doesn’t just burn calories - it amplifies the mental and physical benefits of exercise.

Research shows outdoor activity can:

  • Boost serotonin and endorphins

  • Reduce anxiety and stress

  • Improve focus and cognitive performance

  • Increase calorie burn thanks to varied terrain and temperatures

In other words, the same workout outside can often feel better and do more for your brain.

Spring action step

Upgrade your routine:

  • Take walking meetings outside

  • Go for a morning run in daylight

  • Swap one gym session per week for a hike or long walk

Your brain and body will both benefit.

4. Boost Your Mood and Motivation

Ever noticed how everything feels easier when the sun comes out?

That’s not just in your head.

Sunlight helps stimulate the production of serotonin and dopamine - brain chemicals that control mood, motivation and focus.

Low light during winter can suppress these, contributing to fatigue, brain fog and low mood.

As the days get longer, your brain chemistry naturally starts shifting back toward higher energy and better mood.

Spring action step for you, JOLTers!

Use the lighter evenings for:

  • Social walks

  • Outdoor workouts

  • Phone-free time in nature

Small changes in light exposure can have big effects.

Spring isn’t just a change in weather, it’s a whole f*cking biological opportunity.

More sunlight means:

  • Better sleep

  • Better energy

  • Better mood

  • Better metabolic health

Use the longer days to rebuild the habits winter disrupted because ageing better isn’t about one big change. It’s about stacking small biological advantages every single day.

Spring just happens to make that a lot easier ;)

And once you start implementing the above…

JOLT will be waiting to help supercharge that energy.

Until next time,

The JOLT Team 

 

Studies:

Chellappa, S. L., et al. (2024). Gao, Q., et al. (2020). Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2023). Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). International Journal of Environmental Health Research. Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Proceedings of the National Academy of Sciences. LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Nature Reviews Neuroscience.