Healing GuidesNature Cure

Sunbath – How to Take Sunbath & Recommended Duration

Sunbath or Sunlight Therapy is an integral part of Nature Cure. It does not only help to make Vitamin D in the body, but it is also important for healing benefits. Therefore, it is an essential part of our “Disease Reversal Program” and indicated in Healing Diet and recommended in our dietary guidelines.

How to Take Sunbath

Expose your whole body to sunlight for the recommended duration or as soon as you start sweating. In Nature Cure, exposing the whole body to sunlight is important for getting healing benefits. If you cannot find a private place to do so, you should expose a minimum of 60% of your skin to the sunlight. While doing this, you should wear thin white-coloured cotton undergarments.

  1. Cover your head with a wet white towel.
  2. Expose your whole body to sunlight until you start sweating or till the recommended duration.
  3. You should expose your body from both sides – the whole front and whole back.
  4. Take bathe in cold water and have a rest after that.

Recommended Duration for Sunbath

SeasonRecommended Duration
Summers30 minutes a day
Winters30-60 minutes a day


  1. The recommended duration to take a sunbath is 30 minutes a day (on average).
  2. You should stop sunbathing if you start sweating even before the recommended duration. The sweating rule of sunbath overwrites the recommended duration rule.

For getting sufficient Vitamin D, you should expose 35% of your skin surface to sunlight for around 13 minutes, and you need to do this thrice a week, according to a study. (1)

But this might apply to Vitamin D production. We need healing benefits in addition to Vitamin D. It also depends on the latitude where you are getting sunbath. Therefore, the duration will also change according to latitude.

It also depends on skin colour. Darker-skinned people have higher melanin levels, which hinders vitamin D production in the skin. Therefore, they require to take sunbath for a longer duration. (2)

You should follow Nature Cure Guidelines to take a sunbath. You should sunbathe till you start sweating or 30 minutes a day on average.

Best Time to Get Sunbath

According to Nature Cure, the best time to sunbathe is Morning and Evening. You need sunlight, not strong heat from the sun.

Wherever you live, the simple rule is that sun heat should not be strong enough that burn your skin, and you cannot tolerate it. It should be tolerable to your skin. According to this principle, you can have a sunbath at any time during the day.

Generally, heat is not strong enough in the morning till 4 hours after sunrise and 2 hours before sunrise. So, this should be the best time.

If we talk about Vitamin D production, the best time to sunbathe changes according to latitude. Here are a few examples.

  • For example, if you live in India, the best time is between 11:00 am to 2:00 pm, according to a study. (3)
  • In Riyadh and Saudi Arabia, 9:00 AM to 10:30 AM and 2:00 PM to 3:00 PM during summers and 10:00 AM to 2:00 PM during winter. (4)

In conclusion, the recommended time to sunbathe is any time whenever you can tolerate the sunlight. Morning and evening are best to sunbathe in areas with a hot climate. You should sunbathe till you start sweating or according to the recommended duration (on average 30 minutes a day). You should expose the maximum parts of your body to the sunlight.

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Dr. Jagdev Singh

Dr. Jagdev Singh is a qualified Ayurvedic Practitioner and Herbalist with B.A.M.S. and M. Sc. in Medicinal Plants. He has a wealth of experience in using Ayurveda to treat patients, including the use of herbal medicine and personalized Ayurvedic diets. His passion for spreading accurate and scientific information about Ayurveda and Medicinal Plants led him to create Ayur Times, a trusted resource for those seeking reliable information on the topic. Through his dedicated work, Dr. Singh has helped thousands of patients find relief and improve their health with Ayurveda and Herbal Medicine.

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