Sleep Hacks from Around the World

Sleep Hacks from Around the World

11 Sleep Hacks from Around the World 

Sleep is a universal need, but the way we approach it varies across cultures. Different parts of the world have developed their unique sleep hacks, traditions, and practices to ensure a restful night’s sleep. In this article, we’ll explore 11 sleep hacks from around the world that can help you improve your sleep quality and overall well-being. 

Japan – The Art of Shinrin-Yoku (Forest Bathing): 

A Japanese technique known as “forest bathing,” or Shinrin-Yoku, is submerging oneself in a woodland setting. Nature’s soothing powers can help people sleep better, feel less stressed, and release cortisol. Even a quick stroll in the great outdoors might help you decompress and wind down before bed.  

India – Ayurvedic Sleep Rituals: 

The ancient Indian medical system known as Ayurveda places a strong emphasis on leading a balanced lifestyle that includes enough sleep for optimum health. Ayurvedic sleep practices, such self-massaging with warm oil (Abhyanga) and applying sedative herbs like ashwagandha, can help induce calm and relaxation, which can result in a restful night’s sleep. 

Norway – Hygge and Cozy Sleep Spaces: 

The Norwegian word “hygge” encourages designing warm and inviting spaces. Use cozy, warm bedding, add candles or dim lighting, and arrange with calming colors to create a comfortable ambiance in your bedroom that will help you get a good night’s sleep.  

Mexico: Relaxing Chamomile Tea  

Chamomile tea is a popular treatment in Mexican culture for calming anxiety and encouraging calmness. Before going to bed, having a cup of chamomile tea might help you relax and get ready for a restful sleep. 

Greece – Mediterranean Diet for Sleep: 

One of the well-known health benefits of the Mediterranean diet is that it enhances the quality of sleep. A diet high in whole grains, fruits, vegetables, and healthy fats can improve your sleep quality. You can improve your sleep quality even more by avoiding heavy or spicy foods in the evening.  

Iceland – Hot Springs for Relaxation:  

There are many hot springs in Iceland, which are well-known for their medicinal qualities. Replicating a warm bath at home might help you unwind before bed, even though going to a hot spring may not be possible for everyone. A slow drop in body temperature after experiencing an increase in warmth can be your body’s cue to go to sleep. 

China – Acupressure and Acupuncture: 

Acupuncture and acupressure are two methods used in traditional Chinese medicine to balance the body’s energy flow. Certain pressure spots and therapies can reduce stress and enhance the quality of your sleep. For advice, think about speaking with a qualified professional.  

South Africa – Rooibos Tea for Sleep: 

Rooibos tea is a herbal beverage from South Africa that has relaxing qualities and is naturally caffeine-free. Rooibos tea is a great way to unwind and get ready for a good night’s sleep in the evening. 

Sweden – Fika and Daylight Exposure: 

Swedes practice “fika,” a daily coffee break with colleagues or friends. It involves a moment of relaxation and socializing, which can reduce stress and enhance mood. Exposure to natural daylight during these breaks is particularly beneficial for regulating your circadian rhythm. 

Brazil – Hammocks for a Siesta: 

In Brazil and many other Latin American countries, hammocks are a popular way to take a siesta. A short nap in a hammock can help alleviate stress and improve your mood, making it easier to sleep soundly at night. 

Morocco – Aromatherapy with Lavender: 

The use of essential oils, especially lavender, for sleep and relaxation is widely accepted in Moroccan society. Better sleep can be facilitated by applying lavender oil as a pillow spray or diffused around your bedroom.  

In summary:  

There is a vast array of customs and sleep aids from many cultures that can improve the quality of your sleep. You can include a variety of activities into your own sleep routine, such as the Japanese practice of forest bathing, the Norwegian environment of hygge, or the Indian practice of herbal medicines. Try out these methods to see which ones suit you the most, and then get the rewards of a more refreshing and comfortable sleep. Lovely dreams! 



Dr Hafsa Ilyas

Onco-Radiologist & Medical Research Writer

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