Sleep deprivation is a widespread issue, affecting millions globally and impacting overall health and well-being. From impaired cognitive function to increased stress levels, the effects of poor sleep are far-reaching.
Studies show almost 1 out of 3 people globally suffer from some form of sleeping disorder. Moreover, 10% of adults are diagnosed with chronic insomnia.
Cultures around the world have developed unique sleep practices for centuries, offering a wealth of knowledge on achieving restful sleep.
This article introduces you to five amazing sleeping hacks from different corners of the world.
From Japanese shikibuton to the traditional Chinese practice of Qigong, these hacks are believed to work like a charm!
Keep scrolling!
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The Japanese Shikibuton
Shikibuton, a traditional Japanese futon mattress, is a staple in many Japanese households. This mattress is typically placed directly on the floor, ideally on tatami mats.
The shikibuton offers several benefits that promote better sleep:
- Promotes Good Posture and Spinal Alignment: When sleeping on a shikibuton, the firm support provided by the floor can help align your spine correctly. It corrects your body posture during sleep and potentially reduces back and muscle pain.
- Supportive Sleeping Surface: Unlike overly soft Western mattresses, the shikibuton provides a firm yet supportive surface. It provides better blood circulation and helps prevent tossing and turning.
- Regulates Body Temperature: Shikibutons are filled with cotton or other natural fibers. These fibers are breathable and promote air circulation. Therefore, they help regulate body temperature, offering a cooler sleep experience.
Besides these impressive sleep benefits, shikibutons are also a space-saving bedding option. These mattresses are exclusively designed to sleep on the floor. And, when it is not in use, you can swiftly roll it up, store it, and free up some space.
If you’re considering trying a shikibuton, start by choosing a well-made one from a genuine mattress company. Ensure that your sleeping area is clean and free from dust to enhance your sleeping experience. It may take a few nights to adjust to the firmness, but many find the transition worth it for the long-term benefits.
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Ayurvedic Dinacharya for Sleep
Ayurveda, the ancient Indian system of holistic medicine, emphasizes the importance of a daily routine, or Dinacharya, to maintain balance and health. Dinacharya includes several practices aimed at promoting better sleep hygiene:
- Regular Sleep Schedule: Consistently waking up and going to bed at the same time helps regulate the body’s internal clock.
- Light Dinner: Eating a light, easily digestible dinner before bed prevents discomfort and promotes better digestion.
- Relaxing Activities: Engaging in calming activities like meditation or reading before bed helps the mind unwind and prepares the body for sleep.
Incorporating these Ayurvedic practices into your daily routine can significantly improve sleep quality.
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Swedish Myskväll Night Ritual
The Swedish concept of Myskväll, translating to “cozy evening,” is a pre-sleep ritual designed to create a tranquil atmosphere conducive to sleep. Elements of Myskväll include:
- Warm Lighting: Using candles or warm lamps to create a calming environment.
- Herbal Tea or Warm Milk: Sipping a soothing beverage to relax the body.
- Calming Activities: Reading a book or listening to gentle music to unwind.
Myskväll promotes relaxation and helps transition the mind and body into a state ready for sleep.
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The Power of Mindfulness for Sleep
Mindfulness practices have gained worldwide popularity for their effectiveness in improving sleep. Techniques like meditation offer several benefits:
- Reduces Stress and Anxiety: Mindfulness helps quiet the mind, reducing the stress and anxiety that often disrupt sleep.
- Focuses the Mind: Mindfulness prevents worries about the future from interfering with sleep by concentrating on the present moment.
- Promotes Relaxation: Guided meditations specifically designed for sleep can aid in relaxing the body and mind.
Incorporating mindfulness into your bedtime routine can lead to more restful and uninterrupted sleep.
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The Traditional Chinese Practice of Qigong
Qigong, a gentle exercise rooted in Traditional Chinese Medicine, combines slow movements, deep breathing, and meditation. The practice offers numerous sleep benefits:
- Improves Circulation and Relaxation: Qigong enhances blood flow and promotes a sense of calm.
- Reduces Tension: The meditative aspect of Qigong helps release physical and mental tension, preparing the body for sleep.
Practicing Qigong before bed can create a peaceful state, conducive to falling and staying asleep.
Wrap Up
Exploring sleep hacks from around the world reveals a wealth of knowledge and practices that can significantly improve sleep quality. From the supportive comfort of shikibutons to the gentle exercise of Qigong, these methods offer unique approaches to achieving restful sleep.
Using these diverse sleep hacks from around the world can transform your nights, ensuring you wake up refreshed and ready to face the day. Remember, finding the right combination of practices tailored to your needs is the key to achieving the best sleep possible.
Experiment with these practices to find what works best for you, and embark on a journey towards better health and well-being through improved sleep.
