So after 2026 started (then continued) in a very damp and cold fashion, the mornings and evenings are finally starting to brighten up and yesterday, we even saw that rarest of treats – some blue sky and sunshine! Feeling that warmth through the windows, driving onto the carpark at Precision One, the cricket ground looked so welcoming and it really got me smiling and thinking about those brighter days ahead – bring it on! That small mood shift and the energy boost that sunlight gave me got me thinking about why it makes such a difference, so I thought I’d delve a bit deeper on this week’s post. 

Daylight and Your Body Clock

Natural light is the primary regulator of your circadian rhythm – the 24-hour internal clock that tells your body when to wake up, be alert, and sleep. Light hitting light-sensitive cells in your eyes sends signals to your brain that synchronise your sleep-wake cycle, helping you feel awake by day and sleepy at night. Without it, your rhythm drifts, which can lead to fatigue, disrupted sleep, and low mood. Because Stoke-on-Trent sits at around 53°N latitude, the length of daylight we see varies dramatically through the year:

• Winter: 9-10 hours of daylight
• Summer: 15-16 hours of daylight

That variation of long summer days and short winter days is great for contrast in seasons, but means winter can feel harder psychologically simply because your body is exposed to less light and less vitamin D-producing UVB.

Happiness Chemicals: Serotonin and Mood

Sunlight triggers your brain to make serotonin, a neurotransmitter (chemical messenger in the brain) closely linked to feelings of calm and wellbeing. More daylight exposure = more serotonin = better mood and motivation throughout the day! An interesting thing to note is that outdoor light intensity is often 10-100x brighter than indoor lighting, even on cloudy days!

Serotonin helps to regulate:

• Mood and emotional stability
• Motivation and confidence
• Focus and cognitive performance
• Appetite and digestion
• Pain perception
• Sleep/wake regulation (it’s also a building block for melatonin)

Low serotonin levels are associated with:

• Low mood and depression
• Anxiety and irritability
• Poor sleep
• Cravings for sugary or carb-heavy foods

Why serotonin matters for Precision One members

Healthy serotonin levels can:

• Improve exercise motivation
• Support emotional resilience
• Reduce perceived fatigue
• Help regulate appetite (useful for body composition goals)

Exercise itself also increases serotonin – so time spent exercising outdoors can be a double boost.

To that end, keep your ears to the ground for news about our upcoming P1 Community Walk on 29th March – more details to follow soon! 

Vitamin D – The “Sunshine Nutrient”

One of the best-known benefits of sunlight is vitamin D synthesis. UVB rays from the sun interact with skin to trigger vitamin D production which is vital for healthy bones and muscles, immune function, optimal mood and reduced inflammation. 

Better Sleep and Energy

Melatonin is a hormone released by the pineal gland in the brain. Its main job is to signal to your body that it’s time to sleep.

It helps to regulate:

• Sleep timing
• Sleep quality and depth 
• Recovery and repair processes 
• Immune function 
• Hormonal balance

How light controls melatonin

Melatonin works in the opposite way to serotonin when it comes to light.

Bright daylight:

• Suppresses melatonin
• Keeps you alert and awake 
• Strengthens your internal clock 

Low light and darkness:

• Trigger melatonin release
• Prepare the body for sleep 
• Lower body temperature and heart rate 

Why this matters for fitness

Poor melatonin rhythms can lead to:

• Worse recovery from workouts
• Higher cortisol (stress hormone) 
• Increased hunger hormones 
• Reduced muscle repair
• Lower training performance 
• More fat storage over time

Practical Takeaway tips for our Members:

Get that lovely light in by hook or crook! 

Morning

Try to get 5–15 minutes of outdoor light within an hour of waking (even if cloudy).Morning light helps reset your circadian rhythm – aim to spend a short period outside before work or early training.

Daytime

Regular daylight exposure supports mood and motivation.Even 10-20 minutes of midday sunlight several times a week supports vitamin D production and mood uplift.

Evening

Dim lights and reduce screen brightness 1-2 hours before bed so melatonin can rise naturally.

Outdoor play sessions – even in winter light – boost physical and emotional wellbeing for kids and adults alike.

Family bike rides after school or work give everyone a dose of natural light and quality time.