Whether you love soaking in the sun or simply walking in a park, you probably know firsthand the benefits of being out in nature.
Most notably, nature can help boost your mental health and leave you feeling less anxious. It could also benefit your sleep.
Being near the water specifically might have extra special powers when it comes to relaxation and sleep. The concept behind this is known as “blue mind theory.”
Ahead, we’ll share everything you need to know about blue mind theory and how to use it to improve your sleep.
What is blue mind theory?
Blue mind theory might be a new phrase, but the benefits of being near water have been known for years.
For example, a 2021 study published in the International Journal of Environmental Research and Public Health showed that waterscapes can improve mental resilience and reduce negative emotions.
“Blue mind theory is the idea that water downshifts our minds into a more relaxed, peaceful, and meditative state,” says Patty Johnson, PsyD, clinical psychologist at Nia Integrative Healing. “This theory is aligned with evidence-based concepts such as forest bathing, which is the body’s ability to calm and regulate itself naturally due to its innate connection with time in nature.”
“Blue mind theory is the idea that water downshifts our minds into a more relaxed, peaceful, and meditative state.”
– Patty Johnson, PsyD, clinical psychologist at Nia Integrative Healing
Benefits of blue mind theory
Being near water, whether it’s rivers, lakes, or ocean waves, has numerous benefits for your mind and body. As a result, it could potentially enhance your sleep.
Here are the biggest benefits of blue mind theory:
Reduces stress
“The sound and sight of water activates the parasympathetic nervous system, which promotes a sense of calm and relaxation,” says Holly Schiff, PsyD, clinical psychologist at South County Psychiatry.
In fact, a 2018 study published in Nursing and Midwifery Studies found that listening to nature sounds, including waterfall and river noises, could reduce distractions and potentially improve sleep quality in hospital patients.
Eliminates mental clutter
Ever feel like the hustle and bustle of the city busies your mind? A 2019 study published in Health & Place showed that living near the coast could lower mental distress.
Schiff explains that being near water can induce a reflective mind frame. “[This] is restorative and helps to clear mental clutter, enhance cognitive performance, and make room for new ideas,” she says.
Slows down breathing
For a moment, imagine the sounds of an ocean wave crashing into a beach or the trickle of a river going downstream.
There’s a reason why these types of sounds are often included in meditation apps. This type of rhythmic sound can often help slow your breathing and help you relax.
“Our breathing begins to gently match the rhythmic sounds of waves, a brook or trickling water, which creates more relaxed brain wave patterns and eventual movement into a sleep state,” says Johnson. “Brain waves progressively move into more deeply relaxed brain states, such as alpha (relaxed state) and theta waves (meditative state) and eventually into delta waves (sleep state).”
How to try blue mind theory for better sleep
If you don’t happen to live by a body of water, there are still ways to incorporate blue mind theory into your life to relax before bed.
Use water-themed decor
Incorporate decor items in your home that remind you of the water. “Incorporate water features like a fountain or an aquarium or use water-themed designs, decorations, and colors in your living space,” says Schiff.
Listen to a sound machine with water noises
Many sound machines incorporate water noises, like waves crashing or a river trickling downstream. This is often referred to as green noise as it mimics the sounds of nature.
“Sound wave machines with rhythmic patterns can be beneficial in inducing sleep,” says Johnson.
Watch ocean videos online before bedtime
If you find sound machines distracting at night, consider watching videos of the ocean or another water source in your nightly routine.
“Videos of sound waves can be effective in bringing the body and mind into a restful state as well,” adds Johnson.
However, we recommend limiting screen time to at least 30 minutes before bedtime. So, make sure you incorporate videos into the earlier part of your evening.
Practice guided imagery
You can also bring yourself to the location near your most memorable body of water by imagining the scene before bedtime.
“Imagined views of a lake, ocean, or pond can also bring on a sense of calm,” says Johnson. “Even focusing on the natural in and out of our breath can create relaxation and induce sleep.”
Take a bath before bed
If you’re prone to take a shower before bed, consider taking a relaxing bath instead. We recommend taking a warm bath (not too hot!) an hour or two before you sleep to reap the benefits.
FAQs
What is the blue mind concept?
The blue mind concept is the theory that being near a body of water induces people into a relaxed state of mind. This goes hand in hand with many studies that have shown that being in nature helps us feel calmer and more at ease. It typically applies to natural bodies of water, but you may also experience the benefits in a pool or a bath.
Is the blue mind theory true?
The blue mind theory hasn’t been as extensively studied as other concepts, such as forest bathing. However, since bodies of water like the ocean or rivers are part of nature, it makes sense to consider the blue mind theory as being valid.
Next, check out our list of the top 10 relaxing activities you can do before bed.
