Have you ever felt like you've tried all the tricks in the book, but you still weren't able to get a good night's rest? Potentially you have trouble falling asleep, or you may even find your sleep constantly disrupted. When you don't get enough sleep, there are consequences from sleep deprivation that can truly ruin your life. Therefore, if you are not getting a good night's rest, then it's pivotal that you continue trying to identify the source of your sleep issues, and get creative with ways to overcome them.
One thing you can try is a sleep method from a different part of the country. The United States is not the beginning and end of sleep solutions. There are various techniques from around the world that have been around much longer than the U.S. Below, we are going to discuss some interesting sleep tricks from around the world for you to try if you feel like you have just run out of options! As always, please consult a physician or nutritionist before consuming any new supplement or herb as it can interfere with one of your medications.
China
China has two different sleep techniques: the foot soak and the sleep-inducing fruit. The foot soak is ideal for those who like spa pedicures. Not only can this method help you go to sleep, but it's also a nice way to wind down after a long day. All you need is a bathtub or a small plastic basin. Fill it with hot water and add ingredients like Epsom salt, skin-safe essential oils, fruit peels, and herbs like mugwort. According to Traditional Chinese Medicine, this can help reduce the amount of vital energy, or qi, that has built up in the mind throughout the day.
The jujube fruit is the sleep-inducing fruit that is also endorsed by Traditional Chinese medicine. It is used to help calm the mind and emotions, important aspects of helping the mind ease into sleep. It does this by containing two chemicals, saponins and flavonoids, which can boost time spent in slow wave sleep (SWS). SWS is the most important stage of sleep for restoration. It is associated with memory and learning, which means that without this sleep, you may have trouble focusing, learning, and retaining information.
India
Moving on to the next country, India uses a herbal remedy called ashwagandha that has been used for thousands of years. It's main purpose is to reduce stress and anxiety, and provide extra support for mental health treatments.
One study found that 150 adults were given 120mg of ashwagandha daily for six weeks. This herb helped to reduce sleep latency, improve quality of sleep, reduced non-restorative sleep, and improve the quality of life. Another study found that there was a small, but significant impact on sleep after using ashwagandha, especially for those diagnosed with insomnia.
Again, as an herb, it will require more empiric research before it can be heavily recommended in conventional medicine. However, if you find an herbalist, or your physician is familiar with the herb, then they may be able to recommend the best way for you to take it.
Sweden
This European country has a favorite bedtime meat and drink. The drink is called Valling which is a warm porridge-drink containing milk and oats. Children and adults will consume it before bed as a common practice in Nordic culture. The milk is nutrient-rich and filling. The milk cereal drink is made from ground oats and cow's milk and is often given to babies and toddlers. Warm milk is a common suggestion to induce sleepiness, and it often contains tryptophan, magnesium, melatonin, and serotonin; all of these compounds can induce sleep.
There was one study that found feeding children a milk cereal drink while they're young may be linked to being overweight later in life, but more studies are needed to confirm this.
The meat that is key for sleep is actually elk. 100 grams of elk meat has 30.2 gramps of protein and a little over half a gram of tryptophan, an essential amino acid. Turkey, a common U.S. meat served around the holidays and known for inducing a nap only has 19.5 grams of protein and about 0.22 grams of tryptophan. Tryptophan supplementation, especially over 1 gram can aid in sleep, so this meat is an important source of sleep-inducing supplementation.
Finland
Finland has a tradition of enjoying the sauna in the evenings. This is because it raises your body temperature and helps to relax your muscles. Exiting the sauna leads to a drop in body temperature, similar to the effects of taking a shower right before bed. This drop in temperature is natural physiologically before bed, and simulating it may aid in one's sleep efforts.
Saunas offer a number of benefits, including COPD, congestive heart failure, peripheral artery disease, rheumatoid arthritis, depression and anxiety, and muscle recovery for athletes or those who exercise.
In a 2019 survey, 83.5% of 482 respondents had better sleep that lasted one to two nights after a night of using the sauna. those who used it 5-15 times per month had better mental wellness scores than those who didn't. The most important thing to do is drink plenty of water as the sauna can quickly dehydrate you.
Japan
Back to the east we go as we talk about Shikibuton, a Japanese futon mattress that is used on the floor. It's both space-saving and offers sleep and health benefits. It's similar to the Korean yo, in the sense that you can roll it up and stow it away when you're not using it. It is made with eco-friendly and natural materials, like cotton and wool.
There is not a lot of research on the benefits of sleeping on a futon mattress, but it's believed by some to alleviate low back pain and provide support for the spine. Low back pain can be a serious prevention to getting a good night's rest. You can look up various renditions of this mattress and give it a try if pain is the main reason you are lacking sleep.
South and Central America
Another sleeping option that can be found in South and Central America is the hammock. Although they are more leisurely in the United States, these hanging sacs are considered legitimate sleeping options south of the border. They provide safety and comfort, two important aspects of good, quality sleep.
One study looked at the impact of sleeping in a hammock on adults' sleep by taking 12 men who took two 45-minute naps on two separate dates. One was in a stationary bed and the other was in a swinging bed. Using a polysomnography and electroencephalogram, researchers fund that napping in a swinging bed decreased the sleep latency, or the time it took participants to fall asleep. It also lengthened the second stage of sleep, the stage right before individuals hit deep sleep.
These cultural differences in sleeping habits may offer you a trick that you've never considered before. Again, if you are going to consume something or add a supplement to your daily regiment, please talk with a sleep health professional or a physician. Other than that, continue doing your own research about sleep tricks from around the world to see if there is anything that may work for you.
Learning to get the adequate rest that you need takes time, but it's vital for your overall wellbeing. Click the orange button below to take a free online sleep test and talk with one of our sleep health professionals as soon as possible.
https://www.healthline.com/health/healthy-sleep/sleep-hacks-from-around-the-world#multicultural