Why Sun Protection Belongs in Every Nurse's Self-Care Routine
By Alice Benjamin, MSN, ACNS-BC, FNP-C
As nurses, we're constantly thinking about prevention. We encourage our patients to schedule screenings, stay active, manage chronic conditions, and make healthy lifestyle choices before problems arise. Yet when it comes to our own health, many of us are guilty of putting ourselves last.
The good news is that taking care of yourself doesn't always require a major lifestyle change. Some of the most important self-care habits are also the simplest. Small, everyday routines can support your physical and emotional health, protect your mental health, and help you stay healthy for the long term. [1]
One area that often gets overlooked? Sun protection.
For many nurses, sunscreen is something associated with beach vacations, pool days, or tropical getaways. But protecting your skin isn't just a summertime concern. It's a year-round wellness habit that deserves a place alongside the other healthy routines we work so hard to maintain.
Preventive Self-Care for Nurses
Some of the most effective self-care habits are preventive, helping protect your health before problems develop. Sun protection is one of those simple, everyday habits. Along with staying hydrated, getting enough sleep, eating well, and making time to practice mindfulness, protecting your skin is a practical way to support your physical and emotional health for the long term. [2]
Sun Exposure Happens More Often Than You Think
Most nurses aren't spending their shifts outdoors, which can create a false sense of security when it comes to UV exposure. The reality is that sun exposure often happens in small, everyday moments that don't seem significant at the time.
It's the walk from the parking lot into the hospital. It's sitting outside during a lunch break, attending your child's soccer game, walking the dog after work, or spending a Saturday gardening. These brief periods of exposure may not leave you with a noticeable sunburn, but over time they add up.
Ultraviolet (UV) radiation can contribute to premature skin aging and increase the risk of skin cancer. In fact, skin cancer is the most common cancer in the United States, with more Americans diagnosed each year than all other cancers combined. [3] Yet many people continue to think of sun protection as something reserved for beach vacations and summer getaways.
Even on cloudy days, UV rays can reach your skin, which is why dermatologists often recommend making sun protection a daily habit rather than saving it for special occasions.
Understanding the risk is one thing. Acting on it is another.
Prevention Isn't Just for Your Patients
As healthcare professionals, we understand the value of preventive care better than most. We know that small actions taken consistently can have a significant impact on long-term health outcomes.
Yet many nurses find it easier to remind patients to take care of themselves than to prioritize their own well-being.
Between long shifts, family responsibilities, continuing education, and the countless demands that come with modern life, self-care can easily become another item on an already crowded to-do list.
Over time, consistently putting your own health last can contribute to stress, compassion fatigue, and nurse burnout. [4] While no single habit is a solution, building simple routines that prioritize your own health is an important place to start.
Some of the most effective self-care habits aren't complicated or time-consuming. In fact, they can take less than a minute.
Applying sunscreen before leaving the house is one of them.
Practical Self-Care Doesn't Have to Be Complicated
Making time for self-care doesn't have to be difficult. Many healthy habits fit naturally into your daily routine.
One of the biggest challenges with self-care isn't knowing what to do. It's finding ways to make healthy habits realistic during busy workweeks. Long shifts and caring for others can be physically demanding and emotionally exhausting, leaving little time to focus on yourself. That's why the best self-care habits are often the ones that fit naturally into your day. [5]
Simple examples include:
● Applying sunscreen before heading outside
● Staying hydrated throughout the day
● Prioritizing sleep after long shifts
● Eating balanced meals whenever possible
● Taking a few moments to practice mindfulness
● Scheduling preventive healthcare appointments
These practical self-care habits don't require a major lifestyle change. Instead, they become part of the routines you already have, making them easier to maintain while supporting your physical and emotional health over time.
Small Habits Make a Big Difference
One of the easiest ways to improve sun protection is to treat sunscreen like brushing your teeth is something you do automatically as part of your daily routine.
A broad-spectrum sunscreen with an SPF of at least 30 can help protect against both UVA and UVB rays. [6] The key isn't finding the most expensive product on the shelf; it's choosing one you'll use consistently.
Beyond sunscreen, simple lifestyle adjustments can provide additional protection. Wearing sunglasses that block UV rays helps protect your eyes while reducing glare and discomfort. A wide-brimmed hat can shield your face and scalp during outdoor activities. Lightweight long sleeves or UPF-rated clothing can be particularly helpful for extended periods outdoors.
Beyond helping reduce the risk of skin cancer, daily sun protection can also support healthier-looking skin over time. Experts estimate that up to 90% of visible skin aging is associated with sun exposure rather than the natural aging process itself. Fine lines, wrinkles, dark spots, and changes in skin texture can all be influenced by years of cumulative UV exposure. [7]
None of these habits require a major lifestyle change. They simply build an extra layer of protection into activities you're already doing.
How to Use Sunscreen for the Best Protection
Choosing the right sunscreen is only part of the equation. Using it correctly helps ensure you're getting the protection listed on the label.
● Apply sunscreen before leaving for your shift or before spending time outdoors.
● Don't forget areas that are easy to miss, including your ears, neck, hands, lips, and the tops of your feet.
● If you're spending extended time outdoors before or after work, reapply sunscreen at least every two hours. If you're mostly indoors during your shift, reapply if you'll be outside for an extended period after work.
● Pair sunscreen with other sun protection measures whenever possible, such as wearing sunglasses, seeking shade, or wearing a wide-brimmed hat when you're outdoors.
● Replace expired sunscreen, since it may not provide the level of protection listed on the label.
Whether you're walking into the hospital, eating lunch outside, or spending your day off in the sun, these simple habits can help protect your skin year-round.
Don't Forget to Pay Attention to Your Skin
Nurses are trained to notice subtle changes in their patients. We assess, observe, and identify potential concerns every day. Applying that same level of awareness to our own health can be equally important.
Take time to become familiar with your skin. Pay attention to new moles, spots that change in appearance, or areas that don't heal as expected. If something looks different or concerns you, schedule an evaluation with a healthcare provider.
Melanoma may account for a smaller percentage of skin cancer cases, but it is responsible for the majority of skin cancer deaths. The encouraging news is that when melanoma is detected early, treatment outcomes are often much more favorable. That's why becoming familiar with your skin isn't just about noticing changes—it's about recognizing potential concerns before they have a chance to progress. [8]
Early detection remains one of the most important tools in reducing the impact of skin cancer and protecting long-term health.
Self-Care Isn't Just About Feeling Good
When nurses think about self-care, we often picture vacations, massages, exercise classes, or a quiet cup of coffee before a shift. While those things certainly have value, self-care also includes the less glamorous habits that protect our long-term health.
Taking care of yourself also means recognizing when it's time to slow down, ask for support, and make your own health a priority.
Sun protection may not feel exciting, but it is one of the simplest ways to care for yourself today while reducing risks in the future. Like many preventive health habits, the benefits aren't always immediately visible. Every application of sunscreen, every pair of sunglasses, and every effort to limit unnecessary UV exposure is a small investment in your future health.
As nurses, we wear personal protective equipment every day because we understand the importance of reducing risk. Sun protection is simply another form of protection. It's one that extends beyond the workplace and supports your health for years to come.
The Bottom Line
UV Safety Month serves as a timely reminder that caring for yourself doesn't always require a major lifestyle overhaul. Sometimes, the most meaningful health habits are also the simplest.
Whether you're commuting to work, spending time outdoors with family, or enjoying a well-deserved day off, taking a few moments to protect your skin can have lasting benefits.
After all, self-care isn't just about bubble baths, vacations, or occasional treats. Sometimes it's as simple as applying sunscreen before you walk out the door and giving yourself the same level of care you so freely give to others every day.
Whether it's protecting your skin, getting enough rest after long shifts, or making time for other practical self-care habits, the small choices you make each day help support your physical and emotional well-being for years to come.
About the Author
Nurse Alice Benjamin, MSN, APRN, ACNS-BC, FNP-C, is a board-certified nurse practitioner, clinical nurse specialist, and health correspondent with more than 25 years of experience in healthcare. Learn more about Nurse Alice.
Sources:
[1] National Institute of Mental Health. “Caring for Your Mental Health.” https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health. Accessed on June 29, 2026.
[2] Royal College of Nursing. “Self Care.” https://www.rcn.org.uk/employment-and-pay/Health-safety-and-wellbeing/Self-care. Accessed on June 29, 2026.
[3] Centers for Disease Control and Prevention. “Sun Safety.” https://www.cdc.gov/skin-cancer/sun-safety/index.html. Accessed on June 29, 2026.
[4] McKinsey & Company. “Nurses' Ongoing Burnout.” https://www.mckinsey.com/featured-insights/sustainable-inclusive-growth/charts/nurses-ongoing-burnout. Accessed on June 29, 2026.
[5] National Institute for Occupational Safety and Health (NIOSH). “Impact Wellbeing Guide: Taking Action to Improve Healthcare Worker Wellbeing.” https://www.cdc.gov/niosh/impact-wellbeing/. Accessed on June 29, 2026.
[6] American Academy of Dermatology Association. “How to Select a Sunscreen.” https://www.aad.org/public/everyday-care/sun-protection/sunscreen/how-to-select-sunscreen. Accessed on June 29, 2026.
[7] Skin Cancer Foundation. “Skin Cancer Facts & Statistics.” https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/. Accessed on June 29, 2026.
[8] American Cancer Society. “Skin Cancer Prevention and Early Detection.” https://www.cancer.org/cancer/risk-prevention/sun-and-uv/skin-cancer-prevention-and-early-detection.html. Accessed on June 29, 2026.