Being more in touch with nature can sometimes feel daunting and just another thing I'm adding to my to-do list. My mind fills with excuses saying "there's no time," "I should be working during the day, inside at my computer," or "my schedule is already packed." With a busy schedule and a full life, I find it easy to avoid activities that I know will actually make me feel better, like spending time outdoors, preparing nutritious meals, or giving myself space and quiet time for daily meditation. I've noticed that when I consciously incorporate nature and healthy habits into my everyday life, I feel significantly better. I feel more full and alive; and I bring a better version of myself to my work, my relationships and my personal goals. These are some practical ways I've reconnected with nature recently:
Synchronize MY SLEEP SCHEDULE WITH THE SUN
Matching my sleep and wake times with the sun's rising and setting has been a wonderful way to maintain my circadian rhythm. Prior to Thomas Edison's invention of the lightbulb in 1879, people slept for about ten hours each night, a duration we now know is ideal for peak performance (source). We also now know that lack of sleep can lead to increased stress and irritability, difficulty focusing, and even chronic health issues such as heart disease, high blood pressure, and depression (source). As someone who has struggled with anxiety and nervous system regulation, I have found that giving myself the luxury of more, high-quality deep rest has improved my overall mood, motivation and energy levels. Waking up around the time of the sunrise and going to sleep shortly after the sunset is now an integral part of my daily routine to keep me feeling grounded, rested, and prepared to face my busy life.
use dim, warm Lighting for a better Sleep Cycle
Every morning, 30 minutes before my alarm rings, my room begins to slowly illuminate with a soft orange lighting from my sunrise-mimicking alarm clock. This is such a small shift, but removing my phone as my alarm clock and using a separate device that slowly integrates me from deep sleep into a conscious state of mind through soft lighting has been such a game changer for my mood. I'm definitely not someone you'd classify as a "morning person," but I've definitely noticed myself waking up with more gratitude and peace with this alarm clock.
After sunset, I try avoid using all overhead lights when possible. I use lamps and red light bulbs in my bedroom, as exposure to red light has been shown to improve sleep quality and boost melatonin production (source). If you don't have red light, candles or warmer temperature bulbs (2700K or lower in a dimmed setting) can be a good alternative. Opting for red lighting 1-2 hours before sleep has really improved my latency (the amount of time it takes to fall asleep at night) according to my Oura data.
In addition to using warm lighting in my home, I also use a red color filter on my phone after the sun sets. I recommend turning off all devices after the sun has set, but sometimes it's nice to check the weather or follow up on some texts before turning my phone to airplane mode and heading to sleep. You can set this up by going to your iPhone's Settings, then Accessibility, then Display & Text Size and click on Color Filters. Click on Color Tint as the bottom option, then click on Red and increase the intensity up to the highest. This setting helps me to minimize my screen usage after sunset (because it's more boring to stare at a red screen!) and eliminates blue light from the phone itself. Check out more resources on Light for Health, check out Andrew Huberman's podcast.
choose a gentle alarm sound
A harsh alarm sound can jolt you awake, starting your day in an anxious state. I've been opting for a soothing alarm that wakes me up gradually, like the sound of waves or birdsong. These natural sounds can actually trick your body to feel as if you're in nature, regardless of where you live. I've also noticed that when my alarm is set to birds chirping, I am more aware of birds and other animals outside throughout the day, which has brought me a lot of happiness amidst my busy schedule.
open my curtains and windows immediately upon waking up
My instinct is often to grab my phone as soon as I wake up, seeking an instant hit of dopamine from blue light and content consumption. Instead, I've been hitting snooze on my alarm clock (set for 10 minutes), and immediately opening the curtains and window in my bedroom to welcome in the morning light and breeze. It is such an amazing feeling to see direct sunlight and feel fresh air blowing into my room while I'm still tucked up in bed. During the snooze, I allow my eyes to slowly open and close, eventually fully gazing at the tree outside my window, letting this view be the first light and movement my eyes see. My brain and body feel so much better when I choose this mode of waking up rather than scrolling on my phone. I have even found that I'm more likely to take this time to say a short prayer of gratitude or just think of three things I'm grateful for right away when I wake up, which helps me to feel grounded and full of peace all within the first few minutes of my day. I've noticed that by the time the snooze has ended and my alarm goes off again, I feel more awake, happier and ready to get out of bed to start my morning routine.
walk outside and soak in the sunlight
I've noticed that taking my dog, Remi, on a short walk around my neighborhood as one of the first things I do in the day makes me feel more awake and motivated for the day ahead. The morning sun not only helps in regulating our biological clock but also manages vital processes like body temperature and hunger (source). This has been such an easy thing to add into my routine because it takes 15 minutes or less and I can definitely tell the difference in my mood, productivity and focus when I don't start my day with a walk outside.
schedule time in nature
I've come to realize the importance of intentionally scheduling outdoor activities like hiking and camping into my routine. I often neglect to allocate space and time for outdoor activities in my schedule, resulting in them simply never happening or happening far less frequently than I'd like. As a creative and a self-employed entrepreneur, my list of things to do simply never ends. It's easy for me to constantly work and not prioritize time away from screens to rejuvenate and recharge; we are conditioned in our society to believe that productivity (and often self worth) is directly linked to the amount of hours we work. When I can't make it to a hike in the forest, a day trip to the mountains or somewhere more remote, I choose to spend time at a local park where I still work to build a connection with the Earth even in my urban environment.
Recent evidence indicates that spending time outdoors can actually enhance creativity, improve focus and concentration, and boost your memory. One study even discovered that people's short-term memory and attention spans improved by 20% after simply an hour of interaction with nature (source). As someone who spends a lot of time researching, studying and completing creative projects, I'm looking forward to continuing to prioritizing regular time in nature within my weekly schedule.
visit local gardens, farmer's markets & nature centers
Participating in local garden clubs, purchasing fresh produce from local farmers' markets, and scheduling visits to the Denver Botanic Gardens bring so much joy and fulfillment to my life. These small acts of connecting with both the community and nature have positively impacted my mood and mental health. Research indicates that individuals who feel disconnected from their community are significantly more likely to experience symptoms of depression, anxiety, and stress compared to those with a strong sense of community belonging (source). There are so many amazing resources, local organizations and activities I've found, even living in a busy city, and I can't recommend it enough to start researching about and connecting with some of the local programs in your area.
Each of these practices may seem like small shifts, but together they can feel overwhelming to integrate all at once. Being present in each of these moments and tuning into the feelings that emerge when I choose to embrace these habits has been such a helpful indicator for continuing down this path of change and connecting deeper with our planet. When I recognize how amazing I feel when I implement new habits like these, it becomes easier to continue making positive habitual changes and to remain present in the moment amidst a busy life.
My intention is to convey my personal experiences, research, and viewpoints with genuine care, authenticity, and Light, in the hope of providing positive support to anyone who encounters this text. I welcome you to embrace what resonates with you and disregard what does not.