Ever noticed how you sleep like a rock after spending a day outdoors? Whether it’s a day of yard work, a beach outing, or hiking a nearby trail, there’s something about being outside that seems to lead to a more restful night. I recently spent half a day outside, between tackling yard work, walking my dog, and soaking up the last rays of summer sun. That night, I slept like a baby.
Want to improve your sleep quality? The solution might be simpler than you think: spend more time outside!
Why Does Being Outdoors Improve Sleep Quality?
The secret lies in light. Our body’s sleep-wake cycle, known as the circadian rhythm, is heavily influenced by exposure to natural light. Here’s how it works:
- Daylight and Your Circadian Rhythm: Exposure to natural light, especially blue light, signals to your brain that it’s time to be awake and alert. This light triggers a cascade of hormonal reactions that help keep you energized throughout the day.
- Indoor Light vs. Outdoor Light: Most of us spend the majority of our time indoors, where the artificial light doesn’t match the intensity of natural sunlight. As a result, our circadian rhythms can become disrupted, making it harder to fall asleep at night.
- Outdoor Light Exposure: To keep your circadian rhythm on track, aim for at least 30-60 minutes of bright outdoor light each day. This could be as simple as a morning walk or having lunch outside.
The Importance of Darkness at Night
Just as light helps regulate our sleep-wake cycle during the day, darkness is crucial for signaling bedtime. At night, our bodies need maximal darkness to produce melatonin, the hormone that helps us wind down and prepare for sleep. Here’s why:
- Screen Time and Sleep: Exposure to screens before bed can trick your brain into staying awake because screens emit blue light, which mimics daylight. To counteract this, limit screen time before bed and make your bedroom as dark as possible.
- Creating a Sleep-Friendly Environment: Keep your room dark and quiet to support melatonin production and enhance sleep quality. Consider using blackout curtains or an eye mask if necessary.
Simple Ways to Get More Outdoor Light
- Morning Walks: Start your day with a brisk walk outside to get natural light exposure and boost your energy levels for the day ahead.
- Outdoor Meals: Have your breakfast or lunch outside whenever possible to combine fresh air with essential light exposure.
- Yard Work or Gardening: Engage in outdoor activities like yard work or gardening. Not only will you get the light you need, but you’ll also enjoy physical exercise.
Embrace the Outdoors This Fall
As the days get shorter and the weather cools, it’s the perfect time to make outdoor activities a regular part of your routine. By spending more time outside, you’ll support your circadian rhythm, enhance your sleep quality, and enjoy the numerous benefits of being in nature.
So, get out there and enjoy the fall season! Your master clock—and your sleep—will thank you.
BY TYLER BOLGER