Exposing your skin to dawn/dusk sunlight (UV index near zero) for 30 minutes provides at least 24 hours of protection against sunburn.
Working on not missing so many sunrises. 📷
In person the sky on the first day of Daylight Saving Time is all pinky-purple, even if this photo makes it look rather orange. 📷
Sunrise on a frosty morning. 📷 #mbfeb
Ho hum. Just the sight of another spectacular Groundhog’s Day sunrise over the prairie. 📷 #mbfeb
Jackie and I carried the laundry over to the laundromat at dawn, and I got this picture on the way back.
For most of my adult life I carefully limited my sun exposure. More recently—after discovering that the more sun exposure I got the better I felt—I’ve been trying to get as much as I could without getting burned. Just lately I’ve been groping towards something more nuanced.
Back in maybe the 1980s I briefly tried to follow the advice of dermatologists to never go out without sunblock. That didn’t work well—inevitably there would come the day when I was out in the sun longer than anticipated, and (not having built up a protective tan) I’d end up burned.
After that, for a decade or two, I came up with some simple rules: Unlimited sun before 8:00 AM and after 5:00 PM, but I’d aim to get 20 minutes of mid-day sun. If I was going to get more than that, I’d wear sunblock, but I tried to get that much sun every sunny day. That worked pretty well—I’d get enough of a tan to provide some protection on those days that I was unexpectedly out in the sun.
That schedule, of course, fell out pretty much automatically from working at a regular job. I stuck with it even after I wasn’t working at a regular job because it worked pretty well.
For various reasons, such as needing to take very long walks to train for our big Kal-Haven trail walk, I started spending more time out in the sun, and began to observe that the more time I spent in the sun the better I felt, leading me to get what was probably more sun than is really wise.
Since recently running into the idea that certain frequencies of red and near-infrared light are good for your skin and deeper tissues, I’ve been prompted to think about all this in a more systematic way, and have been trying to come up with a plan that maximizes the benefits while reducing the harm caused by sun exposure.
I’m still in the research stage, but here are the early changes that I’m making:
First, I’m reducing the amount of mid-day sun I’m getting. I’ve been going for around 40 minutes (as much as I can get without risk of burning), but I’m bringing that back to around 20 minutes. Still enough time to make plenty of vitamin D.
Second, I’m replacing that 20 minutes of mid-day sun with 20 (or more) minutes of sunlight during the period that the UV index is between 1 and 3. (This time of year, where I live, that’s maybe 7:30 AM until 9:00 AM.) My hope is that part of the reason more sun makes me feel better is the red light (rather than the UV), and that morning and evening sun can provide those frequencies.
Third, I’m trying to get some very early (dawn) sun exposure. This is specifically for the effect early morning light has on the circadian rhythm.
Only in the middle of writing this did I realize the extent to which I’ve come back to what I did for most of my working years—except that instead of having to squeeze my morning sun exposure into the time I spent crossing the parking lot, now I can extend it to 20 minutes or longer, and combine it with a proper walk in nature for some sweet, sweet vitamin N.
Of the many good things about spring, about now is when the lightening sky starts providing useful cues for waking up. If it’s still dark, I don’t need to check the time and can just go back to sleep. And if it’s getting light outside, it’s time to get up.
At 5:30 AM, as Jackie heads to work, the sun has not yet risen. It won’t rise until 5:39 today. Worse, the encroaching darkness is speeding up: It won’t rise until 5:45 a week from today.
Watching the sunrise out my study window.