There are things you can change so you can sleep better (Stock Image) (Image: Goodboy Picture Company via Getty Images)
Struggling with sleepless nights can wreak havoc on your daily life, but it doesn’t have to be a constant battle. With discussions about sleep health gaining momentum ahead of World Sleep Day tomorrow (Friday, March 14), the conversation has shifted to everyone’s rituals and the woes of .
Despite trying time and again, many individuals find getting enough sleep more difficult than ever. While several methods promise to escort you into dreamland, sifting through them to find one that truly works can be overwhelming.
Yet, experts now claim a Japanese method could be the secret to nodding off in mere “minutes”. , collaborating with esteemed Japanese sleep specialist, Dr Hiroshi Takeda, revealed this timeless trick geared to help restless folks fall asleep .
Dr Takeda said numerous people in Japan opt to use the Shikibuton Method which involves, as you might guess, sleeping on a Shikibuton – a thin, rollable mattress designed for floor use – and this isn’t simply tradition. Its effectiveness is rooted in science, he points out.
Dr Takeda said: “A soft mattress can cause the body to sink in unevenly, leading to poor spinal alignment and restless tossing and turning.”
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He continued: “A firmer surface like a Shikibuton keeps the spine in a neutral position, reduces pressure points, and improves circulation, helping the body relax more quickly”.
For those keen to bring this method into their own bedroom, here’s how you can give it a go. Dr Takeda suggests that you don’t need to overhaul your entire sleep setup for a better night’s rest, but a few tweaks could make all the difference. .
1. Opt for a firmer sleep surface
A low-profile bed frame can give the grounded feel of a traditional Japanese Shikibuton.
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2. Try a Buckwheat pillow (Sobakawa)
These pillows, common in Japan, are filled with buckwheat husks that mould to your head and neck, offering excellent support and improved airflow.
Unlike memory foam, they don’t trap heat, ensuring your head stays cool throughout the night.
3. Declutter your sleep space
Embrace the minimalist, serene aesthetic of Japanese interiors to reduce mental stimulation before bedtime.
Stick to essential bedroom furniture and avoid excessive decor.
4. Lower your room’s temperature
A cooler sleeping environment (around 16-19°C) mirrors Japan’s natural nighttime climate, triggering melatonin release and aiding quicker sleep onset.
5. Practice the 4-7-8 breathing technique
This popular Japanese relaxation method involves inhaling for 4 seconds, holding for 7, and exhaling for 8.
It helps slow the heart rate and signals the nervous system to relax.
The NHS advises adults to aim for approximately seven to nine hours of sleep per night, although individual needs may vary based on age, health, and personal circumstances.
If you’re having trouble maintaining consistent sleep, it’s recommended to schedule an appointment with your GP.