Following recent reports that UK GPs are prescribing ‘nature’ as a solution for sleepless nights, one of the UK’s leading sleep experts has revealed five of the best ways Brits can bring the great outdoors into their bedrooms.

Silentnight’s slumber specialist Hannah Shore says bringing greenery into the home can help improve sleep quality, and that there are a number of different ways people can do it, from natural scents to the sound of birdsong.

To identify the benefits that link nature and the quality of sleep, Silentnight have partnered with Patch Plants, to show exactly how nature can help with getting a great night’s sleep, and the best steps to follow.

With this in mind, Silentnight’s Sleep Expert, Hannah Shore, has compiled a list of her top tips to help bring the great outdoors to your bedroom this summer:

Sounds
Sounds are known for their thought-provoking properties. As well as helping to boost mood, certain sounds can also help with evoking a sense of calmness, especially before bedtime. A few of the most common sounds that encourage relaxation are rainfall and running water, due to the calming contrasting tones, crackling fire, as it evokes a sense of cosiness, and also Birdsong. Birdsong is known for being stochastic*, meaning it is made up of lots of random sounds. The lack of pattern or rhythm within the noise helps the brain to switch off, as the lack of consistency within the sound encourages the brain to relax. Find a sound that suits you, everyone is different.

Smells
Many scents are renowned for their calming properties. Lavender helps to promote stress-relief and relieves anxiety, making it the perfect scent for bedtime. Whereas Pine is often celebrated for its terpene*, which is shown to have anti-inflammatory effects, which also helps to neutralise the senses after a busy day. Likewise with sounds, find a scent that suits you.

Light
Opening your blinds in the morning may sometimes be a difficult task, but it is proven to reduce tiredness for the rest of the day. This is because access to morning light stops your body producing the sleep hormone, melatonin, meaning you will feel more alert and ready for the day. Investing in blackout blinds or curtains can also improve the quality of sleep and prevent light disturbance.

Plants
Keeping plants in the bedroom can be hugely beneficial for both mental and physical health.

Recommended by Patch Plants is the Snake Plant and the Kentia Plant, as they conveniently store oxygen away throughout the day and release it during the night – purifying the air as you sleep and therefore improving the quality of sleep.

The Philodendron Scandens is also a great choice if your bedroom gets a variety of natural light throughout the day – the Philodendron Scandens prefers humid environments but requires a light watering every few days.

Being in Nature
Whilst bringing nature into your home is an easy way to ensure a better night’s sleep, nothing beats getting out into the great outdoors. Being outside and around nature has shown to have significant positive effects on mental and physical wellbeing. Studies have shown that spending time in nature can reduce stress and anxiety, therefore improving overall mood, helping us to fall asleep easier.

Hannah Shore, Sleep Knowledge & Researcher Manager at Silentnight said: “Sleep is a huge contributing factor to living a healthy, happy life. Making sure your sleep environment is beneficial to your own sleep preferences is essential, but adding an element of nature to your bedroom is a great way to incorporate a sense of relaxation, and help the mind switch off every night.

“Whether you add a selection of plants to the bedroom, or simply making sure you are getting outside for at least fifteen minutes a day, nature holds the key to a great sleeping pattern.”