Why it matters 

Nature is a built-in regulator for cortisol and circadian rhythm. Natural light cues your brain to release the right hormones at the right times — helping you wake more easily and sleep more deeply. The sensory experience of nature also soothes the nervous system and reduces inflammation.

How to approach it

Aim for at least 20 minutes outside each day, ideally within an hour of waking. If that’s not possible, step outside for a few deep breaths or keep a plant nearby and open a window. Even urban greenery helps.

Start small

Anchor outdoor moments to daily rituals: morning sunlight while you sip tea, a short walk after lunch, or sitting near a window in the evening. Think of nature as a silent therapist — steady, grounding, and available anytime.