Notes from sunny island #2

The healing silence – why I breathe more fully in Crete

The longest day of the year, the summer solstice, just a few days ago, is a moment when light reigns supreme. In many traditional cultures, it was considered a time of power, transformation, and renewal. In Crete, the sun rises early on this day and lingers long into the evening. Its glow, intense yet warm, perfectly reflects life on this island: full of light, full of space.

From the early morning hours, the air fills with the sound of cicadas. Their constant song is the backdrop of every summer day. Some find it tiring — to me, it’s like nature’s mantra. For years now, it’s here in Crete that I’ve been learning that light and silence are not luxuries — they are sources of balance.

What does it mean to rest truly?

We know that chronic noise increases cortisol levels, disrupts sleep, and contributes to heart disease. On the other hand, studies show that just two minutes of silence a day can calm the nervous system more effectively than relaxing music.

In Crete, silence doesn’t mean the absence of sound — it’s a space where you can actually hear yourself. Birdsong, cicadas, the soft rustling of leaves, gentle morning light — together, they work like simple, everyday therapy. It’s my favourite way to begin the day.

Simple presence

Here, unhurried moments — tea on the terrace, a walk without my phone — have become small resets for me. I notice how much my energy, my motivation to work and create, depends on how I start the day. I can feel how the natural environment improves my mood and concentration.

Morning light exposure regulates cortisol rhythms and boosts serotonin production, which directly affects how I feel and function. Natural sunlight acts as a kind of antidepressant.

Additionally, daily time spent outdoors under UVB light stimulates the skin to produce vitamin D3, which supports immune health, strong bones, and more. Many studies have shown a link between vitamin D deficiency and symptoms of depression and anxiety.

Space to breathe

The Cretan climate can be harsh and demanding, but it gives something unique in return: a sense of space — both physical and mental. We know that time spent in nature, in open spaces, positively affects heart rate variability, stress levels, and nervous system recovery.

The light in Crete follows its own rhythm. Sharp at noon, golden in the evening, milky in the morning. It shapes the landscape and gently harmonises our inner biological clocks. This happens via the retina’s photoreceptors, which send signals to the brain about when it’s day and night.

Flowing with the Rhythm

In Crete, I’ve learned to embrace a natural pace. More than back in Poland, I find time here for rest and regeneration, and that makes all the difference.

Chronobiologists confirm that aligning our lives with the natural light–dark cycle improves metabolism and helps regulate blood sugar and blood pressure. Sunlight helps “reset” our biological clocks, which also supports creativity and sleep quality.

Meaningful connections

Research confirms that authentic relationships stimulate the release of oxytocin — the hormone of connection and empathy. In Crete, I’ve noticed that conversations have more depth — perhaps because the surrounding quiet allows us to truly hear one another.

Morning and late afternoon sunlight increases serotonin levels, boosting mood and encouraging social interaction.

Silence and light as daily practice

You don’t have to live on a sun-drenched island to experience the benefits of silence and sunlight. Just a few minutes a day without a screen, in nature, in daylight, can lower stress and improve your mood.

Here in Crete, I’ve come to understand that silence is not emptiness — it’s a resource. And light doesn’t just illuminate — it regulates, synchronises, supports. In a world that’s always accelerating, silence and sunlight can be a conscious choice. And it’s in that choice that true regeneration begins.