Close your eyes and picture the last time you came home after camping or going for a really good, long hike. You probably felt calm and exhilarated at the same time after connecting with nature, unplugging and getting away from your daily life.
It turns out nature just might be the very best tonic for sleep, too.
While we frequently talk about optimizing your bedroom for sleep, sleeping outside can actually do you a world of good. Below, we’re highlighting the scientifically proven benefits of sleeping outside and sharing ways to make the most of your time outdoors.
Is sleeping outside good for you?
Here are the top benefits of sleeping in the open air — some of them may surprise you!
1. Resets your circadian rhythm
Circadian rhythm, or the 24-hour cycle that serves as your body’s internal clock, is dictated by how much sunlight your body receives each day. As the day turns to night and the sun goes down, your body naturally produces melatonin as a response, which encourages you to sleep. If you spend time in the sunlight during the day, you’re helping aid the natural rhythm of your clock.
One 2017 study found that spending time indoors in electric light instead of getting out into sunlight could disrupt your body’s circadian rhythm. This was further confirmed through participants spending a week camping; circadian rhythms naturally improved after the individuals slept outdoors for seven days.
2. Calms your stress
It’s easy to feel stressed when you’re sitting in an office cubicle, jam-packed with deadlines and meetings throughout the day. But when you’re in a sleeping bag staring up at the stars, you likely won’t have those same anxious feelings — and there’s a scientific reason why.
Research from 2019 found that stress biomarkers, which include certain chemicals in the body, showed a reduction after participants spent time in nature. For instance, cortisol, a steroid hormone that kicks in feelings of fight or flight, dropped 23 percent among participants who had meaningful experiences in nature.
Stress reduction can be accomplished through forest bathing or, to really amp up the good feelings, a night or two of outdoor sleeping.
3. Boosts your happiness
Spending time in nature, whether it’s overnight or on a hike, can greatly improve happiness levels. One 2019 study found that through thoughtful urban planning, more natural areas can be included in bustling cities, something that can increase the happiness of city dwellers.
Even if you don’t live in the city, you certainly can benefit from sleeping outdoors and the happy feelings this experience in nature will promote.
4. Improves your cognitive function
A hearty dose of the outdoors can improve your cognitive function. According to a 2019 study, there’s a great deal of evidence to support a connection between brain health and getting outdoors. Per the study, “Exposure to natural environments has been shown to improve performance on working memory, cognitive flexibility, and attentional-control tasks.”
So, if you want to become a Wordle champ or think more clearly while working, it might be time to get out the hiking boots and sleeping bag and head to the woods.
5. Strengthens your immune system
As a result of the pandemic, a lot of us are thinking about our immune systems more than ever before. The good news is that spending time in the great outdoors can actually make your immune system stronger.
As one 2008 study found, sunlight, which seems to aid in a wide variety of health woes, can help your body ward off sickness. Receiving that extra vitamin D can improve your immune system.
How to reap the benefits of sleeping outside
You may be wondering, “Does fresh air make you sleep better?” In a word, yes. All of these components—a reset circadian rhythm, reduced stress, boosted happiness, improved cognitive function, and a strong immune system—all contribute to a better state of wellbeing, which translates to better sleep. And these are things you can harness by getting outside, and specifically, sleeping out in nature.
Here are some simple tips to help you make the most of your time sleeping outside.
1. Choose the right sleep surface
To get the full effects of a nature-induced slumber, you’ll want to feel as comfortable as possible. If you’re sleeping on the ground (something referred to as earthing—or making direct contact with the earth—which can also boost sleep quality, health and wellbeing), choose the best possible sleeping bag.
Talk to someone at an outdoor supply store to get matched with a sleeping bag that fits your height and preferred softness level. Don’t forget a good pillow, too!
Additionally, when it comes to must-haves, you can always consider bringing along a tent—you’ll still enjoy those benefits from spending time in nature. If you’d prefer to nap in the sun, grab a hammock—and a bottle of SPF, of course.
2. Block out noise and light
When sleeping outdoors, everything may feel a bit unfamiliar when compared to your very dark, very quiet bedroom. You might be dealing with noise and light when sleeping outside, so we recommend you wear earplugs and an eye mask to bed to block out any potential disturbances in your environment.
3. Stick to your regular nighttime routine
While it might be tempting to stay up all night outside (We all love campfires, S’mores and good conversation!), it really is best to stick to your regular bedtime routine just like you would at home. This means not eating too close to bedtime, avoiding looking at your phone before bed and doing any nightly rituals like meditation.
Ever wondered what it is about spending time outside that makes you so sleepy? We’ve got the answer—here’s why the sun makes you tired.
This article originally appeared on Saatva.com and was syndicated by MediaFeed.org.
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These 10 foods will wreck your sleep
Noise, light, and temperature — these are three aspects in your external environment that affect the way you sleep. But did you know that food affects sleep too? Yep, it’s true. And it turns out there are definitely certain foods to avoid before bed if you want to get a sound night’s sleep. Here, learn about how food affects the way you sleep and find out what not to eat before bed.
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No matter how tired you are, ultimately your body decides when and how well your sleep. An area that has particular sway is your stomach. Specifically, we’re talking about the foods that enter your body under the guise of good taste but show their true colors when you try to get to sleep.
Research even suggests that a bad night’s sleep can lead you to crave more unhealthy snack and junk food the next day. So, given the fact your nighttime food choices can have lasting health ramifications, here’s our flagged list of foods to avoid before bed.
Which foods exactly have the potential to ruin your sleep? Here’s a list of the top 10 things to avoid before sleep.
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Before you reach for a candy bar before bed, know this: Chocolate is packed with sugar, which can have a serious impact on how well you sleep. A study published in the Journal of Clinical Sleep Medicinefound that participants who ate more sugar and saturated fats experienced less deep sleep and woke up more throughout the night. (Read more about how sugar affects sleep.) Chocolate also contains some caffeine, which can stimulate the nervous system and keep you awake for hours.
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Sometimes you’re just going to crave a juicy bacon hamburger, but this is definitely a food you want to avoid eating before bed. The offending sleep ingredient in this meal is the high-fat content which triggers the production of acid in the stomach and leads to sleep-inhibiting acid reflux—a no-no before bed. Doctors recommend avoiding heartburn-triggering foods including anything fried or fatty too close to bedtime to ensure you get a good night’s sleep.
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Chicken or any type of protein on its own takes a lot of energy to digest, and lengthening this process could throw your sleep schedule out of whack. Protein contains an amino acid known as tyrosine, which promotes brain activity. A pairing of protein and carbs, however, is one of the best things to eat before bed. Having a snack that includes one serving of protein and one serving of carbs (such as an apple with almond butter) will help keep your blood sugar levels stable and prevent you from waking up in the middle of the night.
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Ah, one of the most classic late-night meals, pizza, is actually not the best option to eat before bed—no matter how tasty it is. Cheese is rich in fat and tomato sauce is acidic, making this popular late night dish exactly the wrong thing to eat before bed. To avoid nighttime heartburn that could prevent you from getting a good night’s sleep, doctors suggest making lunchtime your biggest meal of the day and quitting eating three hours before bed.
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It’s always nice to enjoy dessert after dinner, but ice cream isn’t the best option for sleep. Dairy can have a ton of fat and even low-fat ice creams can be high in sugar — which means you probably will not be getting a ton of sleep if you eat ice cream late in the evening.
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This doesn’t just have to do with the dairy in the milk but also the sugar in the cereal, which spikes your blood sugar and puts your body’s fat “storage” to work through the night. Sugar doesn’t just lead to poor sleep, though. Research published in The American Journal of Clinical Nutrition has shown that when sleep deprived, you tend to eat more junk food.
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This might seem like an outlier on our list of what not to eat before bed, but celery is a natural diuretic. That means it quickly pushes water through your system—ultimately leading you into the bathroom instead of your bed. Here’s how to stay hydrated without waking up to pee in the middle of the night.
Getty Images | Sean Gallup
A big bowl of pasta is total comfort food until you try to fall asleep that is. Pasta is straight carbohydrates which, like sugar, activates that fat “storage” system in your body and then lets it run through the night. A better option would be whole-wheat pasta, which is made from complex carbs that are higher in fiber and won’t spike your blood sugar.
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Thinking of placing an order for chicken tikka masala at 10 p.m.? Think again. Spices like cayenne can get your blood flowing and increase your body temperature which is the opposite of where it needs to go for a good sleep. Some people even report that eating spicy foods before bed gives them crazy dreams.
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While not solid foods, these two villains are in a league of their own when it comes to sleep. Coffee will keep you wide-eyed thanks to its caffeine content (which will stay in your system long after you drink it) and alcohol will prevent you from reaching a restorative deep sleep, so it’s best to just stay away from these two altogether. Alcohol can also make existing sleep conditions, like sleep apnea, worse.
Now that you know all about the foods to avoid before sleep, what about the best foods to eat before bed? Take a look at our list of good foods to eat before bed.
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This article originally appeared on Saatva.com and was syndicated by MediaFeed.org.
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