Sleep Hacks from Around the World
Sleep Hacks from Around the World
( Web Page ) Ever had the displeasure of not being able to fall asleep despite being exhausted? Or perhaps you finally drop off, but your sleep is restless and constantly interrupted.
Either way, you likely know the pain of searching for sleep solutions in the middle of the night.
Though there’s no one-size-fits-all answer, cultures around the world have come up with their own ways of making sure they get the rest they need.
Read on for sleep tips from South America, Sweden, and beyond.
China’s hot foot soak and sleep-inducing fruit
Foot soak
If you like spa pedicures, give this one a try.
This nighttime custom has roots in Traditional Chinese Medicine (TCM), and it’s a great way to wind down, soothe your tired tootsies, and reap the benefits of a little hot water therapy.
All you need is a bathtub or small plastic basin. You can dress up your hot water with different soothing ingredients, like:
• Epsom salt
• skin-safe essential oils, like lavender and rose
• fruit peels
• herbs like mugwort
According to TCM, this can help reduce the amount of vital energy, or qi, in the mind.
“The warm temperature will help draw the qi down from the head, leaving you more relaxed,” says Debbie Kung, a TCM doctor and licensed acupuncturist. “It relaxes the limbic system and signals to your brain and body to relax, preparing it for sleep.”
Jujube fruit
The jujube fruit (suan zao ren) is used in TCM to calm the mind and emotions, encouraging a relaxed mood and deep, restful sleep.
“Jujube contains two chemicals, saponins and flavonoids, which suppress feelings of stress while also promoting relaxation,” says Jamie Bacharach, a TCM practitioner and licensed acupuncturist.
Flavonoids and saponins can also help lengthen sleep time. Flavonoids in particular can boost time spent in slow wave sleep (SWS).
“SWS is the most restorative part of our sleep,” Kung addds. “Associated with memory and learning, a lack of this type of sleep can lead to reduced daytime functioning and alertness, as well as waking feeling unrefreshed.”
India’s herbal remedy
One of the most important herbs of Ayurveda medicine, the traditional medicine of the Indian subcontinent, ashwagandha has been used for thousands of years.
It’s used to reduce stress and anxiety and support the treatment of symptoms related to mental health.
In a 2020 randomized, double-blind, placebo-controlled study, 150 healthy adults were given 120 mg of ashwagandha once daily for 6 weeks. The study found that ashwagandha:
• reduced sleep latency (the time it takes to fall asleep)
• improved quality of sleep
Sweden’s favorite meat and bedtime drink
If your stomach is the way to your heart, it might just be the way to a good night’s sleep too.
Välling
“A classic trick to sleep better in Sweden — for kids and adults alike — is to drink Välling, a warm porridge-drink containing milk and oats, right before bedtime,” shares Karl Andersson, an expert on Nordic culture.
Elk
Another sleep-inducing food popular in Sweden is elk meat.
According to the U.S.Department of Agriculture (USDA)Trusted Source, 100 grams of elk meat has 30.2 grams of protein and 0.545 grams of tryptophan, an essential amino acid. By comparison, 100 grams of turkeyTrusted Source has only 19.5 grams of protein and 0.219 grams of tryptophan
Finland’s sauna steam
Another Nordic tradition is the Finnish practice of enjoying a sauna in the evenings.
“This raises your body temperature, relaxes your muscles, and makes you very sleepy as a result,” Andersson says.
Japan’s shikibuton tradition
The shikibuton is a Japanese futon mattress that’s used on the floor. It’s not only space-saving, but it may also offer sleep and health benefits.
Similar to the Korean yo, you can roll the shikibuton up and stow it away when you’re not using it. It’s typically made with eco-friendly and natural materials, like cotton and wool.
South and Central America
If you enjoy swinging away in a hammock outdoors, you may want to consider hanging one in the bedroom.
The hammock habit
Often overlooked in the United States, hammocks are seen as a legitimate sleeping option in South and Central America.
“The hammock provides two things that are crucial to sleep quality: safety and comfort,” says mattress store owner Stephen Light.
Guatemala’s worry dolls
Worry dolls are handmade dolls originating from the highland indigenous people of Guatemala. They’re formed from wood, wire, or colorful fabrics and then dressed in traditional Mayan clothing.
The dolls are often given to anxious children, who are encouraged to tell their worries and fears to the doll before placing it under their pillow.
The family bedroom
If you’d having trouble nodding off, cuddling up to your kids (or partner, or pet) may provide a source of sleep support.
According to a 2016 studyTrusted Source, many parents in the world, aside from North America and Europe, practice co-sleeping with their children.
Chamomile tea
Chamomile tea has been used traditionally in cultures all over the world, from Russia to China to Great Britain. The tea is well-known for its soothing and calming capabilities.
“Chamomile tea contains apigenin, a chemical [that] binds to receptors in the brain and triggers sleepiness and relaxation,” Bacharach explains. “This, in turn, makes it an excellent, natural aid to combat insomnia and other sleep disorders.”
