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Fighting insomnia: 5 scientifically proven reasons to spend more time in nature

The effect of phytoncides.

One lesser-known but scientifically proven reason to spend more time in nature is the effect of phytoncides. These substances are released by trees, especially conifers, birches, oaks, and eucalyptus. Their main role in nature is to protect the plants from bacteria, fungi, and pests. For humans, however, they work quite differently: they improve mood, reduce stress levels, and help promote deeper, more restful sleep. When you walk in a forest or park, phytoncides enter your body through the respiratory tract. In Japan, there is even a special form of therapeutic walking called “forest therapy.” Doctors recommend it for people suffering from insomnia or anxiety. Studies show that after several days spent among trees, melatonin production — the sleep hormone — normalizes. Just 20–30 minutes daily in a green area, even in a city park, is enough.

6 common habits that can worsen symptoms of sleepwalking

Overheating the body with a hot bath right before bed.

An evening hot bath may seem like a great way to unwind after a long day, but for those who suffer from sleepwalking, it can actually make symptoms worse. Overheating the body before sleep disrupts the natural cooling process necessary for deep, restorative rest. When the body stays too warm, the brain is more likely to remain in lighter sleep phases, increasing the chances of nighttime wandering or other forms of parasomnia. So, it’s better to avoid hot baths or showers before bedtime and opt for warm or cool water instead, which helps the body maintain a comfortable temperature and ensures a deeper, more restful sleep.

The impact of somniphobia on quality of life and health: 5 key facts

Fact 1: Problems in interpersonal relationships.

Somniphobia is not just a fear of falling asleep—it can seriously affect your interactions with other people. Constant fatigue and nervous tension caused by insomnia can make you more irritable and withdrawn. This often leads to misunderstandings, conflicts, or feelings of alienation within families, among friends, or at work. For example, a person who fears sleep and is constantly exhausted may easily snap at loved ones over trivial matters. They become less patient, find it hard to listen to others, and struggle to maintain conversations. Friends or partners may feel ignored or misunderstood. Moreover, the fear of sleep often causes people to avoid social evenings or overnight trips to escape situations where they might have to confront their fear. Over time, this withdrawal from social life leads to feelings of loneliness. Therefore, it is important to understand this connection in order to seek help in a timely manner and maintain harmony in your personal life.

5 summer self-discipline techniques: how to stay productive and find time to relax

Use timers.

Summer is a time when you want to relax more, spend time outdoors, and work less. But in most cases, you need to work for most of this beautiful season, so it’s important to find a balance between productivity and relaxation. One of the most effective ways to maintain self-discipline in summer is by using timers. For example, set a timer for 25 or 45 minutes — this is your focused work period. During this time, concentrate fully on one task without getting distracted by your phone or social media. When the timer goes off, take a 5–10-minute break. During these breaks, you can step out on the balcony, take a few deep breaths, drink a glass of lemon water, or even water your plants. This recharges you and gives your brain a rest. You can also adapt this technique for relaxation — set a timer while reading in a hammock or doing morning meditation. This helps you avoid thinking about work during your rest and simply relax.

6 foods that boost brain activity in summer

Blackberries.

In the summer, when the body needs support due to high temperatures and an active lifestyle, blackberries are an ideal product. You can enjoy them in many ways—add them to fresh summer salads with greens and nuts for a light, refreshing, and nutritious meal. Blackberries can also be mixed with natural yoghurt to make a nutritious breakfast that will boost energy and improve brain function. Another great option is a chilled smoothie made with blackberries, banana, and honey, which not only refreshes you in the heat but also helps maintain focus throughout the day.