How to suntan safely without sunscreen to get the benefits of sunlight daily

There is a healthy way to suntan. We are adaptable beings, but we need to give ourselves the time to adjust. And we have our own natural sunscreen, we just need to know how to activate it.

Melanin, nature’s best sunscreen

Melanin is a natural skin pigment that determines the color of your skin, hair, and eyes. The lighter your skin, the lower your melanin content; the darker your skin, the higher melanin content. It is also our inbuilt defense mechanism, protecting us from the damaging effects of ultraviolet (UV). The content in our skin changes with the environment; increasing with sun exposure, declining without it. So, all we need to do is gradually increase the time we are in the sun, and our skin will adapt. By doing this, you will develop a natural ‘solar callus’ that will protect you without the need for manufactured, processed sunscreen.

How long should I stay in the sun?

Listen to your body. The length of time your skin can take without burning depends on the content of melanin in your skin. The lighter your skin, the less melanin, and the shorter time it takes for your skin to burn. The darker your skin, the more melanin, the longer you can stay in the sun without burning.

To test this, watch your skin color change. Once it’s pink, go in the shade (preferably) or indoors. Pink doesn’t mean you’re burnt; it means blood is coming to the surface to absorb ultraviolet light. But if you go beyond pink, this is burning, and damaging. So, listen to your body…

When is the right time to be in the sun?

The sun provides different benefits at different times of the day.

One of the most important times to expose yourself to sun is at sunrise. At this time, UV is at its lowest, but the sun performs another function – resetting your circadian rhythm. Do this daily and you’ll sleep better and have more energy and focus for the day.

Mid-morning sun (approximately 10am) is also an important time for sun exposure. Exposing your skin at this time, when UV still hasn’t reached its highest level, is the ideal time to build up your melanin content. Doing this will prepare your skin for the midday sun when UV is at the highest, but the optimal time for vitamin D absorption. But the key is to prepare your skin, so it’s protected naturally from burning. Then the last time of the day for beneficial sun exposure is when the sun is setting. Like the sunrise, watching the sunset helps with setting the circadian rhythm, when the spectrum has high levels of red and yellow wavelengths, calming our bodies and our brain.

For those starting out

Start slow, in the mid to late morning sun, exposing as much skin as you can. For lighter skin start with 15 minutes then add 10 minutes a day. For darker skin, start with 30 minutes, adding 10 minutes a day. Continue this gradual increase, listening to your body tell you when it’s had enough, either turning pink or feeling too hot.