A good night’s sleep might start with something as simple as stepping outside. Whether it’s sipping coffee on the patio, taking a walk or working in the garden, just 15 minutes outdoors each day can help support deeper, more restful sleep.
Here’s how time in nature promotes senior wellness.
Sunlight helps reset your clock
Your body has a natural internal clock – called the circadian rhythm – that tells you when to feel awake and when to wind down. But this clock needs sunlight to stay on schedule.
Andrew Huberman, a neuroscientist and professor at the Stanford School of Medicine, says even a few minutes of morning light can help regulate your sleep cycle. “On a sunny morning, get outside for 5-10 minutes,” Huberman suggests. “On overcast days ... you’ll need to increase the time outside to at least 15-20 minutes.”
Afternoon light can also help “anchor” you in the day, Huberman says. So, if you miss your morning stroll, getting outside later in the day still comes with plenty of benefits.
Better sleep for seniors, naturally
The rustling of leaves. The scent of flowers after a gentle breeze. The warmth of the sun on your skin. The American Psychological Association reports that time spent in nature has been shown to come with a long list of benefits, including:
- Improved attention
- Lower stress
- Better moods
- Reduced risk of psychiatric disorders
- Increased empathy and cooperation
This kind of calm isn’t just enjoyable – it’s restorative. When your mind feels at ease, it’s easier to drift off and get the kind of sleep that helps you feel recharged the next day.
Exercise and sleep go hand-in-hand
Daily exercise for seniors supports healthy aging by improving circulation and reducing stiffness. It also supports deeper, more restful sleep at night – and you don’t need intense workouts to reap the benefits.
Even light physical activity can promote deeper sleep, and some studies have found that sleep and exercise are dynamically related. That is, working out helps you sleep better at night, and better sleep energizes you for tomorrow’s workout.
A stroll with friends, light yard work or tai chi in the park are all ways to double up the benefits of exercise and time spent outdoors.
The importance of healthy sleep for older adults
The National Institute on Aging reports that as we age, quality sleep becomes even more important to overall health and wellness. More than just relaxing, deep sleep plays a crucial role in everything from cognitive function to physical balance.
Poor sleep for older adults has been linked to:
- Increased risk of falls – Lack of sleep increases fall risk due to daytime fatigue, slower reflexes and impaired balance.
- Memory and focus issues – Sleep helps the brain process and store memories. Without it, you may experience forgetfulness, confusion or difficulty concentrating.
- Mood and emotional health – Insufficient sleep can lead to irritability, depression or increased anxiety.
- Weakened immune response – The body heals and restores itself during sleep, so getting enough rest supports your ability to fight off illness.
For healthy older adults, maintaining a consistent sleep schedule and getting outside during the day are simple, natural ways to protect both the mind and body. When sleep improves, everything from mobility to mood tends to follow – supporting a happier, more active lifestyle.
A few minutes make a big difference
Getting better sleep doesn’t have to mean overhauling your routine. Try sitting outside for 15 minutes after lunch, taking a morning walk or joining a community gardening group. Even these small shifts can help you rest easier at night.
Looking for new ways to connect with the outdoors?
Join us for a breath of fresh air at our Great Outdoors event on Thursday, August 14! You’ll discover plenty of ways to enjoy the sunshine in the company of new friends.
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