Just a few minutes of watching a sunrise or sunset has a surprising effect on the brain

Watching sunrise or sunset for just a few minutes can have a surprising effect on the brain. Recent research suggests that observing these natural phenomena can positively influence our health, reducing anxiety and depression while improving memory, creativity, sleep, and even fostering altruism. This growing body of evidence highlights how simple moments in nature can significantly impact both mental and physical well-being.

One of the main benefits stems from the feeling of awe inspired by sunsets. Studies indicate this emotion can strongly affect various aspects of our health. Awe arises when we witness something vast and profound that we cannot fully comprehend—whether it's a piece of art, human achievement, or a natural wonder. These experiences change our perception, trigger physical reactions such as tears, and also influence our mental state. According to Michelle Shiota, a professor of social psychology at Arizona State University, one of the most reliable characteristics of awe is the feeling of smallness and the realization that our problems might not be as large as they seem. She explains that this sensation helps break negative thought patterns, reduces anxiety, and brings us back to the present moment.

Sunrises and sunsets serve as excellent examples of this phenomenon. A study conducted in 2023 involving over 2,500 participants showed that the exceptional beauty and unique spectacle of these events can evoke strong feelings of awe. In another experiment led by Michelle Shiota, participants who watched a scientific film designed to induce awe remembered a story they listened to afterward more accurately than others. Although the exact mechanism in the brain remains unclear, it is possible that awe-inducing experiences direct attention more strongly toward the present moment.

Research on 200 individuals has also revealed that those who frequently experience joy and awe tend to have lower levels of cytokines, markers of inflammation linked to increased risks of diabetes, cardiovascular disease, and depression. The reason for this is still not entirely clear but could be related to a greater sense of connection and reduced stress levels. Additionally, awe can make people more generous. In one study, students who observed towering eucalyptus trees were much more likely to help a researcher pick up scattered pencils compared to those who looked at a building.

Similarly, if someone is captivated by the beauty of a sunset, there is a higher likelihood they will show more empathy and willingness to assist others.

The effects of sunrises and sunsets extend beyond emotional well-being. As dusk approaches, the levels of cortisol—a hormone associated with stress—begin to decrease. Conversely, sunrise acts as a natural stimulant for cortisol production. Cortisol plays a crucial role in regulating our internal clock and inhibiting the production of melatonin, which allows us to stay awake. In a balanced system, cortisol levels rise about thirty minutes after waking and then gradually decline as the day progresses into night. However, regular exposure to artificial light, particularly blue light from screens, after sunset can trick the body’s cortisol regulation system into producing more cortisol when it isn't needed.

Prolonged high levels of cortisol can lead to several health issues, including depression, anxiety, cognitive impairment, and cardiovascular stress. Moreover, exposure to sunlight, specifically during sunrise, encourages the production of serotonin, a chemical in the brain that enhances mood. For those whose fast-paced lives prevent them from watching sunrises and sunsets, technology offers a solution. A study from 2024 found that LED lighting mimicking the subtle hues of sunrise and sunset significantly aids in regulating human circadian rhythms. This technological advancement provides a practical alternative for maintaining healthy biological clocks without the need for direct exposure to natural light.