How Can Students Reduce Stress, Boost Mood, and Sleep Better?

Camping is one of the best outdoor activities

Nature as medicine refers to using time outdoors—whether in parks, forests, or even small campus gardens—to improve physical and mental well-being. For students juggling deadlines, exams, and late-night study sessions, this trend offers a free, science-backed way to recharge.

Why Nature Works Like Medicine?

Our brains evolved outdoors, so being in green spaces feels natural and restorative. Research shows that mindful outdoor time—like forest bathing or a quiet walk among trees—reduces activity in brain areas linked to stress and worry. Nature gives your mind a break from screens and noise, improving focus and emotional balance.

Stress Relief & Mood Boost

Even a short walk outside can lower cortisol, the body’s stress hormone. Students who spend regular time in green spaces report less anxiety and better mood regulation. Just five minutes of green exercise—physical activity in a natural setting—has been shown to improve mood and self-esteem.

Better Sleep & Overall Well-Being

Exposure to daylight helps regulate your circadian rhythm, making it easier to fall asleep at night and wake up refreshed. Morning sunlight, even for 30 minutes, can boost energy, improve mood, and enhance sleep quality.

5 Easy Nature Habits for Busy Students

1. Take “Green Breaks” – Step outside between classes for 5–10 minutes. Breathe deeply and focus on your surroundings. Have you tried this one?

2. Study Outdoors – Bring your laptop or books to a shaded spot on campus. Fresh air can improve focus and reduce mental fatigue. Did you try this with your classmates?

   
   
   
   

3. Commute Through Green Routes – Walk or bike along tree-lined paths to add a dose of nature to your day. I know, many of us don't like walking, but we can try doing this tomorrow, maybe?

4. Start the Day Sunny – Have breakfast near a window or outside to set your body’s sleep clock.

5. Bring Nature Indoors – Keep a small plant in your dorm or workspace for a visual reminder of the outdoors.

Quick Takeaway

Nature isn’t just scenery—it’s science-backed self-care. Try a short green break today: step outside, look at the trees, and let your mind reset. Your mood, sleep, and grades will thank you.

---

References:

1. 3 ways getting outside into nature helps improve your health. (2023, May 3). cultivating-health. https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05#

2. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955. https://doi.org/10.1021/es903183r

3. Bettmann, J. E., Speelman, E., Jolley, A., & Casucci, T. (2025). A systematic review and meta-analysis on the effect of nature exposure dose on adults with mental illness. Behavioral Sciences, 15(2), 153. https://doi.org/10.3390/bs15020153

4. Blue light has a dark side. (2020, July 7). Harvard Health. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

5. Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572. https://doi.org/10.1073/pnas.1510459112

6. More Sunlight Exposure May Improve Sleep. (2023, August 17). Stanford Lifestyle Medicine. https://longevity.stanford.edu/lifestyle/2023/08/17/more-sunlight-exposure-may-improve-sleep/#

7. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2009). The physiological effects of shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26. https://doi.org/10.1007/s12199-009-0086-9

8. The Unexpected Health Benefits of Forest Bathing. (2023, October 3). Stanford Lifestyle Medicine. https://longevity.stanford.edu/lifestyle/2023/10/03/the-difference-between-hiking-and-forest-bathing/#