Humans tend to experience sunrises and sunsets as natural “bookends” to the day. But beyond their beauty, these glowing moments may have powerful effects on our memory, sleep and emotional wellbeing.

On the evening before my wedding, my parents, my soon-to-be husband and I stood on the deck of a house in Cape Cod, Massachusetts, watching a sunset none of us will ever forget.

Cape Cod is renowned for its golden-hour light. Because the narrow peninsula is almost completely surrounded by water, moisture in the air scatters the Sun’s rays as it dips toward the horizon. The result is a dramatic wash of orange, gold and pink that seems to dissolve into the sea.

That particular evening, a storm was rolling in from the west, intensifying the sky into something almost surreal. While the men reached for their phones to capture the spectacle, my mother and I simply stood there, shivering in the cool September air. When we finally went inside, I hugged her tightly. The small anxieties that had built up before the wedding seemed to fade away with the light.

Part of that calm likely came from the natural relief of finishing a long day. But research increasingly suggests that sunsets – and sunrises as well – can directly influence the brain and mental health. Studies link them to reduced anxiety and depression, sharper memory, greater creativity, improved sleep and even more generous behaviour.

Much of this benefit appears to stem from the sense of awe these moments inspire. Awe, scientists have found, can have a surprisingly deep impact on both mind and body.

Awe arises when we encounter something vast or profound that challenges our usual way of understanding the world. It might be an extraordinary work of art, a major life event, or a powerful scene in nature. The feeling can bring tears, goosebumps or a quiet stillness. Beneath the surface, however, it is reshaping how we think and feel.

“One of the most consistent features of awe is the sense of smallness,” says Michelle Shiota, a social psychologist at Arizona State University who studies this emotion. “Our personal worries can suddenly seem less significant in the larger picture. That shift can be very healthy.”

When we are locked into cycles of overthinking or anxiety, our attention turns inward. Awe interrupts that pattern. It pulls our focus outward and into the present moment, breaking repetitive negative thoughts.

This change in perspective also appears to encourage prosocial behaviour, including volunteering and a stronger sense of meaning.

Although awe can be sparked by music, spirituality or inspiring human achievements, surveys show that nature is the most common source. “When people describe a time they felt intense awe, they most often mention natural scenes, especially wide panoramic views,” Shiota explains.

Sunrises and sunsets stand out as especially potent triggers. A 2023 study examining more than 2,500 participants’ responses to images of natural settings found that sunset scenes consistently ranked among the most awe-inspiring.

“Sunsets are remarkably beautiful, and beauty often evokes awe,” says Jennifer Stellar, a psychology researcher at the University of Toronto who examines how positive emotions affect health. “They’re immersive, expansive and different from what the sky looks like most of the time.”

Beyond improving mood, a striking sunset may also sharpen cognition. In an era of constant digital distraction, that possibility is especially appealing.

In one experiment, Shiota and colleagues showed participants three short films, including an awe-inspiring science segment. Afterwards, participants listened to a story and were asked to recall its details. Those who had watched the awe-filled film remembered significantly more.

Scientists are still investigating how this works in the brain. Stellar suggests that awe may heighten attention, helping people concentrate more fully on what follows.

Regular experiences of awe could also offer longer-term mental health benefits. One study found that people who frequently felt awe during the Covid-19 pandemic reported lower levels of both immediate and ongoing stress.

In another experiment, older adults were encouraged to seek out moments of awe during short weekly walks – noticing autumn leaves glowing in sunlight or a child’s expression of wonder. After eight weeks, their written reflections were more outward-looking and richly descriptive than those of a control group that had not been prompted to look for awe.

Participants were also asked to take selfies. Over time, those in the awe group smiled more broadly and positioned themselves smaller within the frame, allowing more of the surrounding landscape to dominate the image.

Combining a nature walk with a sunset may amplify these effects. “Nature already supports health, and sunsets are particularly awe-inspiring natural events,” Stellar says. “It stands to reason that they could be especially beneficial compared with non-nature experiences.”

Because sunsets occur daily, they offer a reliable opportunity to tap into awe and its potential advantages.

Experiencing awe regularly may even influence physical health. In a study of 200 adults, Stellar found that those who frequently reported emotions such as joy and awe had lower levels of inflammatory markers known as cytokines. Elevated cytokines are associated with increased risk of conditions including heart disease, diabetes and depression.

Researchers are still exploring why awe might affect inflammation. It could be linked to the social connection people feel during awe, since strong social bonds are known to reduce inflammatory responses. Stress reduction may also play a role.

Awe appears to shape behaviour as well. In one study, university students either gazed up at towering eucalyptus trees or looked at a nearby building. When a researcher “accidentally” dropped a handful of pens, students who had been viewing the trees – and who reported stronger feelings of awe – were more likely to help gather them.

Similarly, being moved by a vivid sunset may make us more compassionate or generous. I sensed this the night before my wedding. After watching the sky ignite and fade, I felt more willing to pitch in and help with last-minute tasks. That shift eased my nerves before walking down the aisle.

The Sun’s daily cycle itself may have contributed to that calmer state.

Exposure to natural light patterns from morning to evening directly influences our mental and physical health. Sunlight helps regulate the circadian rhythm, the internal 24-hour clock that governs our sleep–wake cycle. When this rhythm aligns with the natural environment, the brain’s pineal gland releases melatonin at the right time and in the right amount, preparing us for restful sleep.

While sunrise provides a particularly strong signal to the body, sunset also plays a crucial role. The softer, warmer tones of dusk act as a cue to wind down. In contrast to the energising blue light of midday, the red and golden hues of sunset activate the parasympathetic nervous system and help reduce cortisol, the stress hormone. Artificial light at night can disrupt these signals, often resulting in poorer sleep and other health issues.

“Disruptions to the circadian system have been linked to higher risks of depression and anxiety,” says Mariana Figueiro, a professor who studies light and health at the Icahn School of Medicine at Mount Sinai in New York.

The circadian rhythm also regulates cortisol. In a balanced cycle, cortisol peaks about half an hour after waking, energising us for the day, and then gradually declines. Excess exposure to artificial light – particularly blue light from screens after sunset – can interfere with this pattern, prompting cortisol production at inappropriate times.

Persistently high cortisol levels are associated with depression, anxiety, cognitive difficulties and cardiovascular strain. Figueiro notes that maintaining a healthy light–dark cycle can help counter these effects. Some researchers suggest that humans may be biologically attuned to experience both sunrise and sunset each day, as if they frame our internal clocks.

For those unable to witness these transitions regularly, scientists are exploring alternatives. A 2024 study found that LED lighting designed to mimic the diffused tones of sunrise and sunset helped regulate participants’ circadian rhythms.

I did not sleep particularly well after that pre-wedding sunset, though anticipation likely played a part. Nearly 10 years later, my husband and I still make a point of watching sunsets whenever we can. The most memorable remain those in Cape Cod, where we hope to celebrate our anniversary once again, perhaps from that same welcoming deck.

If the research is any indication, those glowing horizons may be nourishing our minds and bodies in ways we are only beginning to understand.