Nature and Sunlight

Have you ever noticed how different you feel after some time outside? Perhaps your thoughts become quieter, your body feels less tense or you have a little more energy to face the day.

Nature and daylight can support:

• Mood and emotional wellbeing
• Stress management and a sense of calm
• Daytime alertness
• Sleep and your body clock
• Nervous System regulation
• Feeling present and connected
• Rest, reflection and connection with yourself

Nature is not a substitute for the support you may need. But it can be a powerful part of how you care for your mental and physical health.

Nature and the nervous system

Everyday life asks a lot of us. We move between responsibilities, screens, noise and constant decisions, often without giving ourselves a chance to pause.

Being in nature can offer a change of pace. You might notice the sounds around you, breathe more gently, move your body or simply sit without needing to do anything.

For some people, these moments feel grounding, especially when they are overwhelmed or disconnected. Feeling the earth beneath you, listening to the ocean or resting under a tree can give you an opportunity to come back to the present.

Researchers are exploring how natural environments influence stress, attention and wellbeing. It is not always easy to separate the effects of nature from the benefits of movement, daylight, rest or connection, but together they can create valuable space for restoration. [2]

Sunlight and your body clock

Your body follows an internal rhythm called the circadian rhythm. It helps guide your sleep and wake cycle, among other processes.

Natural light is an important signal for this clock. Morning daylight helps tell your body that the day has begun, supporting alertness and helping reinforce a regular sleep-wake rhythm. [1]

If you reach for coffee as soon as you wake up, you might enjoy trying a few minutes outside first. Morning light can help you feel more awake, and you can still decide whether you want your coffee afterwards. For some people, creating a little space before caffeine is a pleasant way to start the day.

You do not need to stare at the sun or sit in direct sunlight. Being outdoors in daylight, including in the shade, is a way to bring natural light into your morning.

Sunlight and vitamin D

Sunlight also plays a role in helping our bodies produce vitamin D, which is important for bone and muscle health. How much sun exposure a person needs varies with location, season, skin type and other factors.

In Australia, it is important to balance the benefits of daylight with protection from UV radiation. When the UV Index is 3 or above, Cancer Council recommends using sun protection, including shade, clothing, a hat, sunglasses and sunscreen. [5]

If you are concerned about your vitamin D levels, speak with your GP rather than deliberately spending long periods in unprotected sun.

A 2018 review brought together 143 studies examining green spaces and health. It found that greater exposure to green space was associated with a range of health benefits, including measures related to stress and cardiovascular health. The studies varied in quality, and people's experiences will differ. [2]

A 2019 study of nearly 20,000 people in England found that those who spent at least two hours a week in nature were more likely to report good health and wellbeing. It did not appear to matter whether that time was gathered in one visit or spread across the week. [3]

Research has also found links between time spent outdoors in daylight and mood, sleep and body-clock-related outcomes. [4]

You do not need to overhaul your routine. Look for small opportunities to bring daylight and nature into the life you already have.

Find your place in nature

Some people feel most at ease in a forest or garden. Others feel drawn to the ocean, a river or a quiet patch of grass.

Notice where you feel more comfortable. It does not have to be spectacular. A local park bench or tree near your home can become somewhere you return to.

Sit, breathe and notice

You do not have to be active to enjoy being outside. Sit or lie somewhere comfortable and take a moment to notice:

• What can you see around you?
• What sounds can you hear?
• Can you feel the ground or chair supporting you?
• What does the air feel like on your skin?

Let your breath be natural. If it feels comfortable, take a few slower breaths and give yourself permission to simply be there.

Combine nature with movement

Walk through a park, swim, garden, stretch outside or take a familiar route with a friend. Movement and nature can be a beautiful combination, but it does not need to be strenuous.

If movement feels too difficult today, sitting outside still counts.

Bring nature closer

If getting out is not possible, open a window, sit near natural light, listen to birds or care for a plant. These may not offer the same experience as spending time outdoors, but they can be small ways to invite some of the natural world into your space.

If you need support to get outside, ask someone you trust to come with you. You do not have to do it alone.