Golden hour: it’s more than just a pretty time of day

Sunrise and sunset, while fleeting by nature, are often prized as the most beautiful time of day. The low angle of the sun means the light has to make its way through more of the atmosphere, and therefore more of the particles that refract the light, filtering out blue wavelengths and setting the sky ablaze with the remaining orange-red light. But this colourful display doesn’t just look good – a recent study has shown that there are tangible health benefits to watching these brief light shows.

The same study also shows that other so-called ‘ephemeral phenomena’ such as rainbows and thunderstorms were perceived as more beautiful than clear blue skies, and as such produced the same effect in participants, with increased levels of oxytocin and awe

The benefits of nature on mental health have been long since proven. Most of all, spending time in nature can reduce stress and boost general happiness, which leads to lower blood pressure and lower rates of depression. Sunrise and sunset are natural phenomena that can be accessed wherever you are, whether camping in the dales or commuting home on an evening – and the dopamine boost that these diurnal patterns can bring comes with a boost in your mood. When we experience them regularly, it can improve long-term mental health and reduce overall anxiety and stresses. This is in part down to the effects of awe, an emotion associated with numerous stress-relieving benefits, including calming our fight-or-flight response, releasing oxytocin and grounding you in the moment.

Awe is also responsible for the general mood boost that any natural event can provide, not just these more obvious moments. While diurnal rhythms proved the most influential, the same study also shows that other so-called ‘ephemeral phenomena’ such as rainbows and thunderstorms were perceived as more beautiful than clear blue skies, and as such produced the same effect in participants, with increased levels of oxytocin and awe.

The mental health benefits found in sunrise and sunset are compounded by the physical ones, too. Along with supporting oxytocin production, they can also realign your circadian rhythm

However, it’s not just about the beauty of natural phenomena. Light has numerous interactions with our brains that can either be greatly beneficial or detrimental to both our physical and mental health. It’s well-known that bright light can disrupt sleep – our brains produce melatonin, the hormone that helps us sleep, as it gets dark. Cutting down on screen time in the evening is often promoted as the easiest way to get a better night’s sleep, as the blue light produced by phone and computer screens disrupts the production of melatonin. Meanwhile, seasonal affective disorder, or SAD, most often occurs during autumn and winter as the nights grow longer. It is classified as a recurring major depression, in which the decrease in sunlight hours causes a decrease in serotonin production and an increase in melatonin levels, resulting in a destabilised circadian rhythm. Lower production of Vitamin D in the winter has also been linked to SAD. One method of treatment for this is bright artificial light (BAL), which has been found to be somewhat as effective as an antidepressant for those with SAD.

It’s clear, then, that light has a tangible influence on our brains. The mental health benefits found in sunrise and sunset are compounded by the physical ones, too. Along with supporting oxytocin production, they can also realign your circadian rhythm. By suppressing melatonin production in the morning, and triggering it in the evening, these solar events can help us maintain a healthy sleep schedule, if we manage to catch a glimpse of them as we start and end our days. While catching every sunrise is unrealistic, especially in the summer months, it may be worth going out of your way every now and again and taking a moment to appreciate their beauty, thus making the most of all the benefits they can bring.