Daylight, sunglasses, and caps: how to get the light you need

We all know that daylight is good for us. It boosts our mood, helps regulate our sleep-wake cycle, and provides UVB radiation to support vitamin D production. But many people wonder: If I wear sunglasses and a cap outdoors, am I blocking too much light to still get the benefits of daylight?

The short answer: no, you’re still getting plenty of healthy light, even with sunglasses and a cap.

Photo by Zaur Takhgiriev

Sunglasses and caps: smart protection, not light blockers

When you're outside — even on a cloudy day — light levels are far higher than indoors. Outdoor light typically ranges from 5,000 to 10,000 lux, while indoor light rarely exceeds 500 lux.

Wearing sunglasses filters about 80% of that outdoor light, but your eyes will still receive 1,000 to 2,000 lux — more than enough to positively influence your circadian rhythm. A cap or hat might reduce this by another 50%, but even then, you’ll still be exposed to sufficient ambient daylight.

So don't worry: sunglasses and caps don’t cancel out the benefits of daylight. Instead, they protect you — against harmful UV rays, glare, and eyestrain, especially during midday sun. Think of them as filters, not barriers.

You're still getting enough light to:

• Boost your energy and mood

• Support your day-night rhythm

• Promote overall health

Just remember to protect your skin too — sunscreen or clothing can help prevent sunburn.

Don’t wear sunglasses indoors

Wearing sunglasses inside? That’s not a good idea. Indoor lighting is already dim, and sunglasses make it even harder for your body to detect the time of day. That can disrupt your biological clock, mood, and sleep quality.

Wearing a cap indoors is more of a style choice — it doesn’t affect your light exposure as much. But still, whenever you're indoors, try to sit near a window and keep your eyes open to daylight, because indoor light is much weaker and your body needs every bit of it.

Final tip: go outside — every day

Try to spend at least two hours outdoors daily, especially in the morning. That’s when your internal clock is most responsive to light. And yes — go out with or without your favorite sunglasses or cap. Soak in the daylight.

Your eyes — and your brain — will thank you.