Today’s episode is all about how you can improve your sleep by spending time outdoors. Sleep is closely linked to mental and physical health but nearly half of adults report not having adequate sleep. There are many factors that affect sleep quality and quantity. Spending time outdoors is one of those factors and you can use it as an all-natural treatment to sleep better and feel better. In this episode we talk about:

• Managing your stress levels each day by getting outside or connecting with nature in some way including the fractals or patterns in nature, meditation and mindfulness practices, physical movement, bringing nature inside if you can’t get out, and how to use visualisation
• Be as active as you can or increase the intensity of your exercise  - you are more likely to be active when you spend time outside
• Spend time outside first thing in the morning to get a dose of natural light that re-sets your body clock and helps you to feel sleepy later in the evening
• Create a consistent daily routine that includes getting up and going to bed closer to sunrise and sunset, avoiding blue light in the evening and doing some relaxing activities instead of scrolling through your device, and get plenty of movement and exercise every day
• Model a healthy routine for your children and set boundaries around their activities
• How to manage sleep when you’re caring for a baby or children
• Bring soothing aspects of nature into your sleeping environment by checking in with your senses – what can I see, hear, touch, smell that is calming and is associated with rest and sleep?
• What to do if you need more help with your sleep 

Read the blog “Improve Your Sleep by Spending Time Outdoors”

Download your free printable

Australia’s Physical Activity and Sedentary Behaviour Guidelines and 24-Hour Movement Guidelines

Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Email Kathryn [email protected]

Audio production: David Walton & Liam Walton