Evie Summers
Spending time outdoors and sleeping in nature can have a positive impact on your sleep quality. A 2017 study found that a weekend of camping can shift your internal clock by up to an hour and a half, bringing it closer to your natural sleep-wake cycle. This is largely due to the natural light exposure while camping, which helps reset your circadian rhythm. The bright light of the sun during the day and the darkness at night act as cues for our bodies to power down and get some sleep. Camping also often involves physical activity, which can help tire your body out and make it easier to fall asleep. Additionally, being in a natural environment can provide peace and quiet, fresh air, and soothing sounds like running water or a gentle breeze, all of which contribute to a better night's rest.
| Characteristics | Values |
|---|---|
| Internal clock | Camping helps reset the internal clock, aligning it with natural sleep cycles. |
| Screen time | Reduced exposure to screens and blue light devices improves sleep quality. |
| Light exposure | Natural light exposure throughout the day and darkness at night signal the body to power down, triggering the release of melatonin. |
| Physical activity | Camping often involves physical activities like hiking or biking, promoting physical exhaustion and improving sleep. |
| Environment | Camping in nature provides peace and quiet, fresh air, and soothing sounds like running water or a gentle breeze, enhancing sleep quality. |
| Routine | Camping removes individuals from their daily routines, allowing the mind to focus on immediate needs and promoting peace of mind. |
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What You'll Learn
Exposure to natural light and darkness
In our modern lives, we often experience dimmer light during the day and brighter light at night due to artificial lighting and screen time, which can disrupt our sleep cycles. When camping, we are exposed to natural light during the day and darkness at night, which provides a stark contrast that helps to regulate our internal clocks.
The sun provides short-wave blue light that energizes us in the morning and long-wave reddish or orange light in the evening, signalling the approach of bedtime. This evening surge in melatonin acts as an 'off' switch for our bodies, telling us to power down and get some sleep.
Kenneth Wright from the University of Colorado conducted a study that found people's internal clocks were delayed by two hours and 36 minutes during their normal schedules compared to when they were exposed to only natural light on a camping trip. Another study found that a weekend of camping can shift your internal clock by up to an hour and a half closer to where your sleep-wake cycle should be.
By spending time outdoors and reducing exposure to artificial light, we can help reset our circadian rhythms and improve our sleep quality. This can be achieved not only through camping but also by exposing ourselves to morning light, reducing screen time in the evenings, and dimming the lights at home.
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Less screen time
When you're camping, you're often forced to put down your phone and step away from your laptop. Without Wi-Fi or cell signal, there are no emails to check, no social media feeds to doomscroll, and no late-night texts with friends.
This is beneficial because the light emitted by our screens is particularly effective at activating the suprachiasmatic nucleus (SCN), which delays the release of melatonin—the hormone that helps set our internal clocks and signals to our bodies that it's time to prepare for bed. A 2014 study in the Proceedings of the National Academy of Sciences found that individuals who read e-books in the hour before bed produced less melatonin and took longer to fall asleep.
In addition to reducing screen time, camping also exposes us to natural light, which helps reset our internal clocks to a natural sleep cycle. A study by Kenneth Wright, a researcher at the University of Colorado Boulder, found that people's internal clocks were delayed by two hours in their modern environment but shifted earlier after just a weekend of camping. Exposing yourself to morning light and cutting down on electrical light from smartphones and screens in the evening can help adjust your internal clock.
While it may not always be possible to eliminate screen time completely, especially for those who rely on technology for work, it is important to be mindful of the impact that screens can have on our sleep. To improve sleep hygiene, it is recommended to dim the lights an hour or two before bed and limit screen time close to bedtime.
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Peace and quiet
Camping can provide a respite from the hustle and bustle of everyday life, offering a chance to disconnect and find peace and quiet. The absence of the constant hum of traffic, the distant sirens, and the ever-present notifications from electronic devices can be a welcome relief.
The natural environment of a campsite, surrounded by trees, grass, and perhaps a nearby river or lake, provides a soothing backdrop to lull you to sleep. The sounds of nature, such as the rustling of leaves or the gentle breeze, create what is known as "pink noise". This type of noise, composed of more low frequencies than white noise, can enhance deep sleep by providing a faintly interesting sound that captures your attention just enough without being distracting.
Camping also often means a break from the blue light of electronic devices, which can interfere with your body's natural sleep-wake cycle, known as the circadian rhythm. By removing these artificial light sources, your body can more easily recognize when it's time to power down and prepare for sleep. This reset of your internal clock can be a powerful tool in improving your sleep, and a 2017 study showed that a camping trip can shift your body clock by up to an hour and a half closer to where it should be.
While the peacefulness of nature can be calming, it's important to prepare for unexpected noises that could disrupt your sleep. The rustling of leaves might not be the only sound you hear—chipmunks and other small animals can be surprisingly loud. If you're a light sleeper, consider bringing earplugs to dull the treble and allow you to sleep undisturbed. However, be mindful of your surroundings, especially if there are potential dangers like bears or other wildlife. Knowing and identifying these sounds can help you feel more at ease, so you're not startled by every rustle and snap in the night.
Additionally, finding a campsite away from other campers or rowdy crowds can help ensure a quieter experience. If you're camping with a group, consider designating a space away from your sleeping area for socializing, so you can retreat to a quiet spot when you're ready for bed.
By embracing the peace and quiet that camping offers, you can create a soothing environment that promotes a deeper and more restful sleep.
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Fresh air
Secondly, fresh air regulates body temperature. Scientific studies show that cooler temperatures facilitate better sleep. When exposed to cool outdoor temperatures, our bodies work to regulate internal temperature, burning calories and expending energy, which leads to feelings of tiredness. This cooling effect is also beneficial when trying to fall asleep, as our bodies lower their core temperature during sleep.
Additionally, spending time in fresh air can prompt us to engage in physical exercise, which improves sleep quality. The subsequent physical exhaustion encourages a good night's rest. Furthermore, extended exposure to fresh air increases vitamin D production, contributing to stronger bones and improved immunity, which are essential for overall health and sleep quality.
The positive impact of fresh air on sleep is also linked to the regulation of our circadian rhythms. Camping can help reset these natural rhythms, with one study showing that even a weekend camping trip can significantly shift these internal clocks. This effect is more pronounced in the winter, when daylight hours are shorter, and the earlier onset of darkness triggers an earlier release of melatonin, making us feel sleepy earlier.
However, it is important to note that the benefits of fresh air on sleep are location-specific. In certain areas, outdoor air quality may be poor due to pollen, air pollution, or automobile traffic. Additionally, individual factors such as allergies or noise sensitivity should be considered when deciding whether to sleep with open windows or when camping.
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Physical exhaustion
Camping involves a lot of physical activity, from hiking and fishing to swimming and canoeing. These activities can be more strenuous than our daily lives, and the physical exhaustion that comes with them can lead to a deeper and longer sleep.
A camping trip often means breaking away from your normal routine and engaging in more intense physical activities. This physical exhaustion from exercising can lead to a more restful sleep. It is important to pace yourself and not overdo it, as pushing your body too hard can lead to burnout and even serious health issues.
Additionally, when camping, you are exposed to the elements, and your body has to work harder to regulate your temperature. This extra physical effort can contribute to the overall physical exhaustion you feel at the end of the day, making it easier to fall asleep.
Overall, the physical demands of camping contribute to a more tired state, allowing us to fall asleep faster and sleep more soundly.
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Frequently asked questions
Camping can help reset your sleep cycle by exposing you to natural light and reducing your exposure to artificial light.
The sun provides the short-wave blue light that wakes us up in the morning and the long-wave reddish or orange light that signals the approach of bedtime.
Research links bedtime texting and scrolling to higher insomnia rates and more sleep disturbances.
Apart from natural light, other ways to reset your sleep cycle while camping include physical exhaustion from hiking or biking, and reducing stress by creating a bedtime ritual.
You can create a bedtime ritual by priming your situation to prepare for sleep ahead of time. This means thinking about your personalized needs and preferences before you go to sleep, and preparing all the elements so that at the moment of bedtime, you don't have to think – you simply have to enter the stage you previously set and drift off to sleep.
