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Sleep is an essential component of overall health and well-being. Unfortunately, many people struggle to get the recommended 7-9 hours of sleep each night. Fortunately, there are sleep hacks from around the world that can help individuals fall asleep faster, sleep better, and wake up feeling more rested. Here are 10 sleep hacks from around the world to try tonight.
Take a hot bath before bed (Japanese sleep hack)
In Japan, taking a hot bath before bed is a common practice that is thought to promote relaxation and better sleep. The hot water helps to lower body temperature, which signals to the brain that it’s time to sleep. Additionally, the warm water can help to relax muscles and reduce tension, making it easier to fall asleep.
To maximize the benefits of a hot bath before bed, aim to soak for at least 15-30 minutes in water that is between 39-41°C (102-106°F). You can also add relaxing scents to your bathwater, such as lavender or chamomile essential oil, to enhance the relaxation response. Just be sure to avoid using electronic devices or engaging in stimulating activities immediately before bed, as this can counteract the calming effects of the hot bath.
Drink chamomile tea (Egyptian sleep hack)
In Egypt, chamomile tea has been used for centuries as a natural sleep aid. Chamomile contains apigenin, an antioxidant that binds to receptors in the brain that promote sleep. Drinking a cup of chamomile tea before bed can help to promote relaxation and better sleep.
To prepare chamomile tea, steep 2-3 teaspoons of dried chamomile flowers in 1 cup of boiling water for 5-10 minutes. Strain the tea and enjoy it 30-60 minutes before bedtime. For best results, try to make this a nightly ritual and avoid adding sugar or milk to your tea, as this can interfere with the sleep-promoting effects of chamomile.
Use a weighted blanket (American sleep hack)
Weighted blankets have become increasingly popular in the United States as a natural way to promote better sleep. The weight of the blanket provides a deep pressure stimulation that can help to calm the nervous system and reduce anxiety. This can lead to better sleep quality and an overall feeling of relaxation.
When choosing a weighted blanket, look for one that is approximately 10% of your body weight. This will provide enough pressure to promote relaxation without feeling too heavy or uncomfortable. You can also choose from different materials, such as cotton or bamboo, to find a blanket that is comfortable and breathable for your sleeping needs.
Practice meditation (Indian sleep hack)
Meditation is a common practice in India and is often used as a way to promote relaxation and better sleep. By focusing on the breath and clearing the mind, individuals can reduce stress and anxiety, which can lead to better sleep quality. Additionally, some forms of meditation, such as yoga nidra, are specifically designed to promote deep relaxation and restful sleep.
To practice meditation, find a quiet and comfortable space where you won’t be disturbed. Sit in a comfortable position and focus on your breath, allowing any thoughts or sensations to come and go without judgment. You can also try guided meditation apps or classes to help you get started.
Eat a light dinner (Mediterranean sleep hack)
In Mediterranean cultures, it is common to eat a light dinner consisting of foods that are easy to digest. Eating heavy, rich foods before bed can disrupt digestion and lead to discomfort, making it harder to fall asleep. Eating a light dinner can help to promote better digestion and a more restful night’s sleep.
Some examples of light dinner options include grilled fish, roasted vegetables, and a simple salad. Try to avoid heavy sauces, fried foods, and large portions before bed. You can also aim to eat dinner at least 2-3 hours before bedtime to allow for adequate digestion.
Sleep in a cool room (Scandinavian sleep hack)
In Scandinavian countries, it is common to sleep in a cool room
with the windows open, even during the winter months. The cool air helps to lower body temperature, which can promote better sleep. Additionally, sleeping in a cool room can help to reduce the risk of overheating and night sweats, which can disrupt sleep.
To create a cool sleeping environment, aim for a room temperature of 16-18°C (60-65°F). You can also use a fan or air conditioning to circulate cool air throughout the room. Additionally, be sure to use breathable bedding, such as cotton or bamboo sheets, to prevent overheating and promote better sleep.
Take a nap (Spanish sleep hack)
In Spain, it is common to take a siesta in the afternoon. While this may not be practical for everyone, taking a short nap during the day can help to reduce fatigue and promote better sleep at night. Naps should be kept short (less than 30 minutes) and taken earlier in the day to avoid disrupting nighttime sleep.
To take a nap, find a quiet and comfortable space where you won’t be disturbed. Lie down and relax for 20-30 minutes, setting an alarm to avoid oversleeping. You can also try taking a nap earlier in the day, such as after lunch, to avoid disrupting your nighttime sleep schedule.
Practice aromatherapy (French sleep hack)
In France, essential oils are often used for aromatherapy to promote relaxation and better sleep. Lavender, chamomile, and bergamot are popular essential oils that can help to reduce stress and promote relaxation. Essential oils can be used in a diffuser or added to a warm bath for maximum relaxation benefits.
To use essential oils for aromatherapy, add a few drops to a diffuser or mix them with a carrier oil, such as coconut or jojoba oil, for a relaxing massage. You can also add a few drops to a warm bath for a soothing soak before bed. Just be sure to choose high-quality essential oils and avoid using them directly on the skin without dilution.
Use a sleep app (Australian sleep hack)
In Australia, sleep apps are becoming increasingly popular as a way to track sleep patterns and promote better sleep. Sleep apps can provide personalized recommendations for improving sleep quality, such as setting a consistent sleep schedule or practicing relaxation techniques before bed.
To use a sleep app, download a reputable app that tracks sleep patterns and provides personalized recommendations. Some popular sleep apps include Sleep Cycle, Pillow, and Headspace. Be sure to use the app consistently and follow the recommendations to see the best results.
Practice bedtime yoga (Chinese sleep hack)
In China, bedtime yoga is often practiced as a way to promote relaxation and better sleep. Certain yoga poses such as the child’s pose and the legs up the wall pose can help to relax the body and mind, which can lead to better sleep quality. Additionally, incorporating deep breathing exercises into a bedtime yoga routine can help to reduce stress and promote relaxation.
To practice bedtime yoga, find a quiet and comfortable space where you won’t be disturbed. Choose gentle yoga poses that focus on relaxation and breathing, such as the child’s pose or the legs up the wall pose. You can also try incorporating deep breathing exercises, such as the 4-7-8 breath or the ujjayi breath, to promote relaxation and reduce stress.
Incorporating sleep hacks from around the world into your nightly routine can help you fall asleep faster, sleep better, and wake up feeling more rested. From taking a hot bath before bed to practicing bedtime yoga, there are many natural ways to promote relaxation and better sleep. Give these sleep hacks a try and see which ones work best for you. With a little experimentation and consistency, you can develop a nighttime routine that promotes restful sleep and sets you up for a successful day ahead. Remember to prioritize sleep as an important aspect of your overall health and well-being.