There’s nothing like the content yet tired feeling that comes after spending the day outside in nature. Perhaps you’ve felt it after a day spent in the park with friends or enjoyed a relaxed evening after exploring the countryside for a couple of hours. Head to the coast for a day or hike your way through greenery and you’ll probably start yawning.

Whether it’s blue or green space, being outdoors and surrounded by nature seems to slow you down a little. We know that being outside can have a positive effect on our mental health and overall wellbeing, but do those benefits help us to nod off, stay asleep throughout the night and wake up feeling refreshed?

To find out more about the possible link between nature, fresh air and sleep, we spoke to Max Kirsten, resident sleep expert for the mattress and bedding brand Panda London.  

It’s a well-known phenomenon – but what actually makes you feel so tired and sleepy after a day spent outside? According to Kirsten, there are various factors at play.

“One possible reason is increased physical activity,” he explains. “Engaging in outdoor activities such as hiking or walking can lead to greater exertion than one might experience in an indoor setting, resulting in temporary fatigue.” Even if you spend the day lounging in the park, you’re likely to walk there and back and engage in some sort of activity while you’re there, so this makes sense.

The mental health benefits of spending time in nature could also play a role, Kirsten adds. “Exposure to nature may induce a state of relaxation and tranquillity, promoting a shift in mental and physical energy that could be perceived as tiredness. It’s a combination that contributes to overall wellbeing.” 

Another reason that people believe spending time outside makes you sleepy is the added fresh air you breath in – especially in the countryside, where the air is a lot less polluted than in the city. But is this true? 

According to Kirsten, breathing in fresh air can “potentially be beneficial” for sleep, but again there are a lot of other factors at play.  

The additional oxygen in fresh air compared to polluted air can lead to increased blood oxygen levels, which could play a role in this phenomenon. Not only does increased oxygen help your brain to function better – making your head feel clearer and calmer – but higher levels of blood oxygen have been linked to increased serotonin production. Serotonin is not only a mood booster, but it’s also used to make melatonin, the sleep hormone, so having more of it in your system is good news for sleep.

“While the relationship between air quality and sleep is complex and influenced by various factors, breathing in fresh, clean air is generally considered conducive to overall health, including sleep,” Kirsten says. 

It’s for this reason that experts often recommend sleeping in a well-ventilated bedroom or keeping the window open at night – research has shown that people who sleep in a well-ventilated room feel less sleepy and better able to concentrate the next day. 

Getting outside doesn’t just have the power to make you feel sleepy – it can improve your sleep at night too. For one thing, feeling sleepy and ready for bed after a long day outside can make it easier for you to nod off once you climb under the covers. But that’s not all.

“Exposure to the natural world can influence sleep through several mechanisms,” Kirsten says. “Natural light exposure during the day helps to regulate circadian rhythms, reinforcing a healthy sleep-wake cycle, and green spaces are often linked to stress reduction, which can contribute to a more relaxed state which is conducive to a better night’s sleep.” 

Feeling more mentally well – which spending time in nature has been proven to foster – can also help you to sleep better at night.

And you don’t need to travel to the middle of nowhere to reap the benefits, either. “Even being in a local park or any green space can have positive effects,” Kirsten adds. “Urban parks, although surrounded by the city environment, still provide an opportunity to connect with nature and experience its calming effects.”

The key here, of course, is finding a park which is home to plenty of nature; a variety of trees, grass, open skies and wildlife are necessary if you’re looking to relieve stress. Incorporating some exercise into your park visit, even if it’s just a stroll, can add to those benefits, and make for a good night’s sleep all around. What’s not to love? 

Images: Getty