How Gardening Can Help Improve Your Sleep Quality

The restorative, healing powers of nature have been well documented throughout history, from Henry David Thoreau’s move to the woods in Walden to the calming effects of watching reruns of Planet Earth. Researchers now are even finding that something as simple as gardening can improve the quality of your sleep!

Let’s talk about how putting your green thumb to good use can help if you suffer from sleep disorders such as sleep apnea.

Gardening Gets You Moving

Digging, planting, weeding, watering, and carrying gardening supplies can provide light to moderate physical activity. Regular daytime exercise is associated with better sleep quality and can help your body feel ready for rest at night.

You don’t need to spend hours working in the garden to benefit. Even short periods of activity can get you moving, particularly if you spend much of your day sitting.

Try to schedule more strenuous gardening earlier in the day if possible. Exercising too close to bedtime can make some people feel more alert rather than relaxed.

Time Outdoors Provides Natural Light

Spending time outside exposes you to natural light, which plays an important role in regulating your body’s circadian rhythm, or internal body clock.

Getting natural light during the daytime can help reinforce the distinction between daytime and nighttime, potentially making it easier for your body to recognize when it’s time to sleep.

Morning and early afternoon gardening can be particularly useful for getting daytime light exposure while enjoying time in nature.

Gardening Can Help You Unwind

Gardening can be a relaxing activity that gives your mind a break from work, screens, and other daily responsibilities. Focusing on simple tasks such as planting seeds or tending flowers can provide an opportunity to slow down and be present.

Reducing stress is important because racing thoughts and tension can make it harder to fall asleep. A relaxing gardening routine may help you transition into a calmer state during the day.

It Can Create a Healthy Routine

Consistent daily routines can support healthy sleep habits. Setting aside time for gardening can encourage you to spend time outside, stay physically active, and establish a predictable rhythm to your day.

You might even create a small evening garden routine involving gentle tasks, such as watering plants or checking on flowers. Just avoid overly strenuous activity right before bed.

Gardening is One Piece of Better Sleep

Gardening isn’t a treatment for sleep disorders, and it can’t replace professional care when persistent sleep problems have an underlying cause. However, it can be a pleasant way to incorporate exercise, natural light, relaxation, and routine into your day.

For better sleep, combine gardening with other healthy habits: maintain a consistent sleep schedule, limit caffeine later in the day, create a comfortable bedroom environment, and give yourself time to wind down before bed.

If you regularly snore loudly, wake up gasping or choking, or feel excessively tired during the day, talk with a healthcare professional. These can be signs of a sleep disorder that deserves evaluation.

Whether you’re growing vegetables, flowers, or simply a few herbs on a patio, spending time in the garden may give you another reason to step outside and potentially help you sleep better at night.

About the Author

Dr. Philip A. Lisk is a 1997 graduate of the University of North Carolina School of Dentistry. He has spent more than 90 hours learning during continuing courses about obstructive sleep apnea and oral appliance therapy. He’s also a member of the American Academy of Dental Sleep Medicine. If you need help treating your sleep apnea, reach out Dr. Lisk and his team through their website or call the Raleigh office at (919) 870-6892.