Jeffrey Durmer, a sleep medicine physician, emphasizes the importance of nature's sounds and darkness in inducing sleep. Nature reduces stress and promotes relaxation, making it easier to fall asleep. He suggests recalling experiences in nature and engaging with simple elements like candlelight and quiet spaces. Breathing techniques, such as the 4-7-8 method, can also aid relaxation. Durmer and Conroy clarify that while regular exercise enhances sleep, it is mental engagement, like puzzles or reading, that truly prepares the mind for rest, not just physical exhaustion.
"Thinking about nature — like the last time you slept in a remote cabin or laid out under the stars — can help induce sleep."
"Regular exercise improves sleep, but exercising to fall asleep won't do much good; instead, activities that tire you mentally are more effective."
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