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8 Great Ways to Spend More Time Outdoors and Improve your Sleep

Sleep outdoors

Reviewed + Fact Checked by Valentina, Updated August 8, 2023

The call of the great outdoors resonates with many of us. Fresh air, open spaces, and the touch of nature’s serenity can have a profound impact on our mental and physical wellbeing.

Spending time outdoors can have numerous positive impacts on an individual’s sleep quality. The natural daylight exposure helps to reset people’s internal clock, or circadian rhythm, and induces a regular sleeping pattern.

Being out in the sun during early mornings or late afternoons increases production of melatonin—hormone that regulates sleep-wake cycles—and reduces screen time before bed which can interfere with falling asleep.

Additionally, increased physical activity associated with outdoor activities also helps improve both the duration and quality of individuals’ sleep as it hastens relaxation efforts by encouraging deep breathing and boosts daytime energy levels for better rest at night.

But how can we incorporate more of the outdoors into our hectic daily lives? Here’s a guide to connecting with the outside world and reaping the many benefits that it offers.

Hiking doesn’t mean that you have to be an expert mountaineer. With countless trails catering to all skill levels, hiking is an accessible activity for almost anyone. Bring a friend or family member along, and you’ll soon discover that hiking is just as much about bonding as it is about fitness and exploration.

Tee Off with Golf

Golf isn’t just a sport; it’s a way to interact with nature. With its green fairways, open landscapes, and often picturesque settings, playing golf for exercise or simply for enjoyment can be a seriously immersive experience. Whether you are a seasoned pro or just starting out, golf offers a blend of physical activity and peaceful contemplation, all while enjoying the outdoors.

Embrace Water Activities

Whether it’s kayaking, swimming, or fishing, engaging with water can be both invigorating and calming. You don’t have to venture far; even a local lake or river can provide the perfect opportunity to jump in and feel the unique connection between humans and water.

Join a Community Garden

If you have a green thumb or aspire to develop one, taking part in a community garden could be your gateway to the outdoors. It’s not just about planting and nurturing; community gardens build relationships with neighbors and reconnect us with growth – the very essence of life.

Unplug and Take a Walk

Sometimes, the simplest activities are the most effective. Unplug from your digital devices and take a walk. It doesn’t have to be in a park or forest; even urban areas can provide engaging sights and sounds. This small step away from technology could open the door to a more significant connection with the world around you.

Go Camping

Camping doesn’t always have to be an extreme wilderness experience. Even a weekend getaway to a nearby campsite can be an exciting adventure. Whether with family or friends, camping offers a chance to disconnect from your regular routine and immerse yourself in a simpler way of living.

Outdoor Fitness

More than just a trend, outdoor fitness classes have become a must for those seeking to break free from the confined walls of the gym. Whether it’s yoga in the park or a bootcamp on the beach, these classes provide a refreshing and invigorating way to stay fit. They encourage community, accountability, and the joy of exercising in the open air. Explore local offerings, and you might just find your new favorite way to break a sweat while soaking up the sun.

Explore Biking Adventures

Cycling can be more than just a means of transportation; it’s a way to explore the world around you. Whether you are conquering mountain trials on a mountain bike or cruising through city streets, biking offers a unique perspective on your surroundings. You can join local biking groups or venture out on your own. Either way, you will enjoy the thrill of the ride while staying active and connecting with nature. What’s more, if you don’t own a bike, many cities now offer bike rental services, making this outdoor activity accessible to all.

Spending more time outdoors doesn’t have to be a massive life overhaul. It can be as simple as taking a walk or as engaging as hitting the golf course or joining a community garden. The key is to find activities that bring you joy and a sense of connection while fitting into your life.

Meet The Author


“Written by a group of passionate advocates for health tech news and life science, this blog stems from personal experience and deep-rooted interest. Join us as we explore the intricacies of sleep, driven by knowledge and a mission to improve sleep wellness.”

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