Reconnecting with Nature: Better Sleep Quality and Mental Health

Lorraine Irlam, Registered Clinical Counsellor
Apr 21
4 min read

Earth Day is April 22

Did you know that immersing yourself in nature can help improve sleep quality?

A woman wearing blue leggings and a blue t-shirt walking her small white dog along a seawall with a coffee in hand looking happy.

In today's fast-paced world, where the hustle and bustle of daily life often overshadows our well-being, one crucial aspect often gets overlooked: the remarkable impact of nature and daylight on our mental health and sleep quality. Numerous studies highlight that exposure to natural environments not only enhances our overall well-being, but also promotes deeper, more restorative sleep—a vital component of maintaining our physical and emotional health.

A pink cherry blossom tree in bloom in spring, looking up at a blue sky.

The impact of daylight on our sleep patterns

Even views of nature significantly affect emotional states and cognitive performance, according to research. For instance, a study comparing two groups of office workers revealed striking results: those who worked in spaces flooded with natural light and views of the outdoors reported sleeping, on average, 46 minutes longer per night than their counterparts in windowless environments 😦. This finding underscores the profound influence of daylight on our sleep patterns and overall productivity. (More on the topic of daylight and sleep for a future blog - it's a fascinating topic on its own!)

Looking closer at this relationship, sleep assessments involving participants in optimized daylight conditions revealed that even after just a single day of exposure to natural light, individuals demonstrated longer sleep durations. This consistent trend across different days points to the immediate benefits of enhancing our environments with more daylight and views of nature. In other words, integrating elements of the natural world into our daily spaces can contribute significantly to improved sleep quality and overall well-being.

Better sleep quality, better mental health

The benefits of greenery extend beyond just sleep and include noteworthy mental health advantages. Amazingly, interacting with nature has also been linked to:

Heightened self-esteem
Increased life satisfaction
Overall happiness

At the same time, lack of exposure to greenspaces is associated with higher levels of anxiety, depression, and feelings of loneliness. The evidence is growing stronger: regular engagement with natural settings can foster a strong sense of connection and enhance our emotional resilience.

Moreover, spending time outdoors can serve as a natural antidote to stress, a leading culprit behind sleepless nights. Imagine taking a leisurely stroll through a serene forest, the rustle of leaves around you and the gentle sounds of nature providing a calming backdrop. These experiences not only rejuvenate our minds but also pave the way for a more restful night’s sleep. The simple act of stepping outside, whether for a brisk walk in the woods or soaking up the sun in your backyard, can do wonders for our mental health.

Physiological benefits of stepping outside

An older couple embracing and smiling into the camera at a rocky beach.

Additionally, the physical health benefits of nature are equally compelling. Being in natural environments is associated with healthier blood pressure levels, increased physical activity, and enhanced cognitive function. Collectively, these factors create a positive feedback loop that reinforces the importance of maintaining a close relationship with the natural world.

As we approach Earth Day, this is an excellent reminder to protect and celebrate our planet and acknowledge the vital role nature plays in our lives. It’s a call to commit to spending more time outdoors, embracing the beauty of our surroundings, and reconnecting with the natural world. Whether it involves gardening, hiking, or simply enjoying a moment of peace in a local park, these activities can contribute greatly to our physical and mental well-being —and, as a delightful bonus, they can lead to the sweet dreams we all crave.

If you're struggling with sleep or seeking to enhance your mental health, consider making a conscious effort to spend more time in natural settings. Engage with the green spaces around you, bask in the sunlight, and allow the tranquility of nature to work its magic ☀️🌲. By prioritizing our connection to the natural world, we not only support our own health but also foster a greater appreciation for the environment that sustains us all. It’s easy to take the beautiful outdoors for granted. Let’s take this opportunity to protect and celebrate our precious earth, nurture our well-being, and embrace the restorative power nature holds.

Happy Earth Day and sweet dreams!

References

Beute, F., & de Kort, Y. A. W. (2014). Health protective effects of nature and daylight. Applied Psychology: Health and Well-Being, 6(1), 67–95. https://doi.org/10.1111/aphw.12019

Boubekri, M., Lee, J., MacNaughton, P., Woo, M., Schuyler, L., Tinianov, B., & Satish, U. (2020). The impact of optimized daylight and views on the sleep duration and cognitive performance of office workers. International Journal of Environmental Research and Public Health, 17(9), 3219. https://doi.org/10.3390/ijerph17093219

Contact with nature tied to better mental health and sleep | UW School of Public Health. (n.d.). University of Washington. https://sph.washington.edu/news-events/news/contact-nature-tied-better-mental-health-and-sleep

Grinde, B., & Patil, G. G. (2009). Biophilia: Does visual contact with nature impact on health and well-being? International Journal of Environmental Research and Public Health, 6(9), 2332–2343. https://doi.org/10.3390/ijerph6092332

Soga, M., Evans, M. J., Tsuchiya, K., & Fukano, Y. (2021). A room with a green view: The importance of nearby nature for mental health during the COVID-19 pandemic. Ecological Applications, 31(2), e02248. https://doi.org/10.1002/eap.2248

Looking for more help to get your sleep back on track? Book a free 15-minute phone consultation - your opportunity to learn more about one-on-one sessions for anxiety and/or CBT for insomnia (CBT-I). Or get started right away by signing up for my online self-paced program on Effective Natural Strategies for Chronic Insomnia.