Insomnia and sleep deprivation are universal experiences. No matter where you live, it's likely you or someone you know has struggled with falling asleep. According to Cleveland Clinic, 1 in 3 adults have symptoms of insomnia, and 10% meet the criteria for a sleep disorder.
Many people struggle to get a restful night's sleep, whether due to pain, anxiety, stress, an unfavorable sleeping environment or just a plain ol' uncomfortable mattress. The good news is that there are remedies to promote better rest, and each pocket of the globe has unique go-to sleep hacks. Make sleep a priority, and try incorporating one or more of these tips into your bedtime routine.
For more advice on getting better rest, here are six ways to help you fall asleep faster and seven foods for better sleep.
China: Hot foot soak
A form of traditional Chinese medicine recommends warming your feet in a hot bath before bed to aid relaxation and promote better sleep.
There's science to back up this nighttime practice. A 2013 study found that having a lower body temperature paired with a higher foot temperature can help shorten sleep latency (the time it takes to fall asleep) and improve overall sleep quality.
For the ultimate relaxing foot soak experience, try adding these ingredients to your bath water:
- Epsom salts
- Essential oils
- Fruit peels
- Herbs
Sweden: Välling
A popular sleep remedy among people from Sweden, especially children, is a nice glass of välling: a creamy, porridgelike drink that combines milk and ground oats.
Milk is an ingredient often revered for its ability to promote better rest when consumed before bed. Milk and other dairy products are rich in tryptophan, an amino acid that promotes sleep.
Europe: Two duvets
Have you heard of the Scandinavian sleep method? Rather than splitting one large comforter with your partner, each sleeper gets their own duvet, comforter or blanket. This eliminates the possibility of sleep disruptions due to one person hogging all the covers.
India: Ashwagandha
An herb of traditional Ayurveda medicine, ashwagandha is an important ingredient that's been used in Indian culture for thousands of years. It's meant to help ease anxiety and stress, two major triggers of insomnia.
Finland: Hot sauna session
With a population of around 5.5 million, Finland has an estimated 3.3 million saunas. The Finns take their thermotherapy seriously.
Saunas promote muscle relaxation, reduced stress, pain relief and detoxification.
Chain45154/Getty ImagesSaunas generate heat and are known for their therapeutic and cardiovascular benefits. Using a sauna before bed raises your body's temperature, initiating a response in your core that works to lower that temperature. This process emulates the natural temperature drop that occurs when you fall asleep and promotes better rest.
Results from a 2019 survey published in Science Direct showed that 83.5% of 482 respondents said they'd experienced sleep benefits for one to two days after using a sauna.
Japan: Shikibuton or futon mattress
A shikibuton is a Japanese futon mattress. It's meant to lie on the floor and has a thin construction, typically made from natural materials like wool or cotton. Sleeping on the ground on a thin mattress is thought to help promote better spinal alignment and prevent lower back pain.
South and Central America: Hammocks
Populations in South and Central America like taking a snooze coddled inside a hammock. Its slow swaying motion provides a soothing feeling and gently rocks you to sleep -- like when you were a baby.
A 2011 study showed that the back-and-forth rocking motion of a hammock can help promote deeper sleep in adults and shorten the time it takes to fall asleep.
Scandinavia: Babies nap outside
If you visit Norway or other Scandinavian countries, don't be alarmed to see unaccompanied strollers outside coffee shops, bakeries and other establishments. Many Nordic parents prefer to let their babies nap outside -- bundled up and warm -- among nature. The fresh air is supposed to boost the immune system, promote a calming effect and improve sleep quality.
A 2008 study noted that parents reported their children slept deeper and longer when they napped outside.
Guatemala: Worry dolls
It's common for children to enjoy playing with dolls, and many Guatemalan parents like to place colorful, handmade dolls under their children's pillows. Before bed, children are encouraged to tell these tiny dolls all their worries. The goal is to help calm and soothe anxieties, reduce stress and distract the child's mind so it's easier to drift off to sleep.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.