Circadian Rhythm and Nature: Simple Fixes for Better Sleep

In our digitally connected and indoor-oriented world, many people are struggling with poor sleep, lack of focus, and chronic fatigue. One major reason is the disruption of our body’s internal clock—known as the circadian rhythm. Add to this a growing disconnect from the natural world, and it's a perfect storm for sleep problems and mental burnout.

But the good news?

Simple changes rooted in science and nature—like getting more sunlight and spending time outdoors—can help you realign with your circadian rhythm, improve your energy, and sleep better naturally.

In this week’s episode of The Rest Factor Podcast, we sit down with Katie Wells, award-winning blogger, author, podcaster, and real-food crusader to dive into circadian rhythm alignment, nature deficit disorder, and biohacks for high-quality sleep rooted in nature and simplicity.

What Is Circadian Rhythm and Why Does It Matter?

Your circadian rhythm is your body’s natural 24-hour cycle that regulates sleep, wakefulness, body temperature, hormone release, and more. This biological clock is heavily influenced by natural light exposure and environmental cues.

When your circadian rhythm is aligned, your body knows when to feel alert and when to wind down. However, disrupted circadian rhythm can lead to mood swings, insomnia, fatigue, and even immune dysfunction.

What is a circadian rhythm disorder?

Circadian rhythm disorders occur when your internal clock is out of sync with your environment. This includes conditions like delayed sleep phase disorder (going to bed and waking too late), shift work disorder, or non-24-hour sleep-wake disorder.

They are often triggered or worsened by artificial light, lack of morning sunlight, inconsistent sleep patterns, and indoor lifestyles.

Understanding Nature-Deficit Disorder and Sleep

First coined by author Richard Louv, nature-deficit disorder refers to the physical and emotional health issues associated with spending too little time in natural environments. While it’s not a medical diagnosis, it highlights the growing concerns around reduced outdoor activity—especially in children and urban populations.

What Are the Symptoms of Nature Deficit Disorder?

• Difficulty sleeping or feeling rested
• Increased anxiety or low mood
• Trouble concentrating or feeling mentally foggy
• Low physical activity and frequent illness
• Irritability from constant screen time and indoor lighting

How Does Nature Deficit Disorder Affect Sleep?

Spending less time outdoors—especially in natural light—can throw off your circadian rhythm. Children and adults alike who don’t get enough outdoor activity often report disrupted sleep, trouble winding down at night, or inconsistent sleep habits.

Nature provides multi-sensory stimulation and realigns the body’s internal systems through light, sound, temperature, and physical movement. As Katie Wells, certified nutrition consultant and founder of Wellness Mama, shared on the Rest Factor Podcast:

Those are little nature cues. And we know that light and food are two big circadian signaling mechanisms.

How Morning Sunlight Helps Reset Your Body Clock

Morning sunlight is one of the simplest and most effective tools to restore circadian alignment. Exposure to natural light in the early part of the day signals the body to stop producing melatonin (the hormone that helps induce sleep) and encourages alertness by boosting dopamine and serotonin.

Natural Tips to Realign With the Circadian Rhythm

• Step outside within 30–60 minutes of waking for at least 10 minutes.
• Get natural light without sunglasses or windows blocking the rays.
• Walk, stretch, or drink your coffee on a patio, balcony, or anywhere outside.
• Avoid indoor lighting dominance in the morning—keep it dim indoors and bright outside.

Creating an Evening Wind-Down Environment

While daylight wakes us up, darkness prepares us for rest. If you expose your body to bright, blue-toned artificial lighting at night, your brain delays melatonin production, making it harder to fall asleep.

Evening Sleep Environment Tips

• Dim the lights two hours before bed; use amber or red bulbs.
• Avoid screens or wear blue-light-blocking glasses after sunset.
• Create a wind-down bedtime routine: herbal tea, journaling, or reading under dim light.
• Lower the room temperature and minimize any disruptive noise or EMF exposure.

Grounding and Outdoor Time to Combat Nature Deficit Disorder

Nature not only helps your circadian alignment through light cues, but its sensory input calms the nervous system. Activities like grounding, also known as earthing—walking barefoot on natural surfaces—can reduce inflammation, support sleep, and balance cortisol levels (your stress hormone).

Easy Outdoor Habits to Reduce Nature Deficit Disorder

• Take a daily walk in green spaces or parks.
• Let children play outside for at least 30–40 minutes daily, even during cooler seasons.
• Try grounding by standing or walking barefoot on grass, sand, or soil.
• Set up an outdoor breakfast or coffee ritual to get fresh air and morning light.
• Limit screen use during these times to maximize the effects of nature.

As Katie Wells noted in the podcast, "I say a lot, I’m solar powered and the more time I spend in the sun, the better I feel, but light so powerfully impacts literally every cell in our body."

How Nature Benefits Children’s Sleep and Development

Children are especially sensitive to light cues and environmental signals. Time outside during the day increases physical activity, reduces screen dependency, and regulates sleep-wake cycles. Schools that adopt outdoor education models often report better focus, higher GPA scores, improved behavior, and healthier sleep in students.

Benefits of Outdoor Exposure for Child Development

• Longer and deeper sleep duration.
• Decrease in hyperactivity and mood disorders.
• Improved attention span and cognitive skills.
• Increased vitamin D synthesis and bone development.
• Better emotional self-regulation and social interactions.

Recreate a Natural Sleep Environment Indoors

Improving your sleep isn’t about adding gadgets—it’s about subtracting the artificial and bringing in the natural. Start with rethinking your bedroom setup.

Top Tips to Make Your Bedroom More Sleep-Friendly

Keep it cool: The ideal sleep temperature is around 60–67°F. Ensure total darkness: Use blackout curtains or eye masks to block street lights or electronics. Reduce noise: White noise machines or earplugs can help. Stick to a sleep schedule: Go to bed and wake up at similar times daily. Avoid tech: Remove screens from the bedroom and charge phones outside.

Practical Solutions for Rebuilding Nature Connection

Whether you live in a city, suburb, or rural environment, there are simple ways to combat nature deficit disorder and restore circadian alignment.

How to Reduce Nature Deficit Disorder at Any Age

• Start or join a community garden.
• Encourage outdoor education exposure in schools.
• Participate in outdoor group workouts or hikes.
• Adopt hobbies like bird-watching, biking, fishing, or nature photography.
• Limit screen-based entertainment and replace it with green time.

Reconnecting with nature and resetting your body’s circadian rhythm isn’t about drastic lifestyle changes—it’s about consistent, mindful adjustments that bring you back in sync with how your body naturally functions. By embracing morning sunlight, reducing artificial light at night, and spending more time outdoors, you’ll sleep better, feel more energized, and experience greater mental well-being.

Whether it’s walking barefoot on the grass or simply stepping into the sunlight each morning, nature offers us powerful, free tools to heal from the inside out. Start small. Stay consistent. And let your body do the rest.