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Last Updated July 2, 2025
Good sleep is one of the most powerful tools we have for well-being, but getting enough of it isn’t always easy. Whether you're dealing with a restless mind, late-night screen time, or just a schedule that doesn’t leave much room to unwind, you’re not alone. Around the world, different cultures have developed sleep habits that are surprisingly effective, and in many cases, backed by modern science. Ready to find out what the rest of the world is doing right? Let’s explore the best global sleep hacks!
Key Takeaways:
When it comes to sleep advice, we often hear the same tips, such as "keep your room cool" or "stick to a routine". But other cultures take a completely different approach, often blending tradition with environment and lifestyle in ways that are both unexpected and incredibly effective.
Some of these practices might sound unusual at first, but they’ve stood the test of time. Looking at how the rest of the world handles sleep can open up fresh, practical ideas you might never have considered.
So, before you settle for another restless night, it might be worth seeing how sleep works elsewhere.
Let’s look at how people around the world sleep better and how you can bring a little of that wisdom into your own nights.
In Japan, short daytime naps are seen as a normal part of life. Known as inemuri, these brief periods of rest are often taken in public or at work and are viewed as a sign that someone is working hard. At night, many Japanese people sleep on a shikibuton, a thin mattress placed directly on the floor that can be rolled up and stored away in the morning.
Short naps have been shown to improve memory and mood without causing grogginess, as long as they’re kept under 20 minutes. Sleeping on a firmer surface, like a floor mattress, may also help with posture and back support.
In China, bedtime often includes a calming cup of tea, a hot foot soak, or herbal remedies like jujube fruit. The warmth of a foot bath draws heat away from the head and relaxes the nervous system, preparing the body for rest. Jujube fruit contains natural compounds that help reduce stress and support deeper stages of sleep.
Recent research has shown that a Chinese foot soak combined with conventional treatment may help manage hypertension.
Traditional Indian practices rely on both plant-based remedies and mindful breathing to encourage sleep. Ashwagandha, a herb used in Ayurvedic medicine, has been shown to reduce cortisol levels and support sleep onset. Breathing techniques like pranayama activate the parasympathetic nervous system, which calms the body and prepares it for sleep.
In Sweden, many people wind down with a warm drink like välling, a blend of oats and milk traditionally given to children but also enjoyed by adults. This cozy bedtime routine provides nutrients like tryptophan, magnesium, and melatonin, which all support healthy sleep.
A 2021 study suggested that giving young children a milk cereal drink might be linked to a higher risk of becoming overweight later on. However, more research is needed to confirm this.
Protein-rich foods like elk meat are also common in Sweden. Elk contains more tryptophan per serving than turkey, offering an extra boost for serotonin and melatonin production. Elk meat packs 30.2g of protein and 0.545g of tryptophan per 100g, while turkey offers just 19.5g of protein and 0.219g of tryptophan.
The Finnish tradition of taking a sauna in the evening is more than just a way to unwind. Saunas raise the body temperature, and as it drops afterward, the body naturally starts preparing for sleep. Regular sauna users often report better sleep and reduced anxiety.
A warm bath or shower can mimic this effect and create a similar sense of relaxation.
While full afternoon siestas are less common in modern Spain, taking a short rest during the natural dip in energy that happens in the early afternoon is still valued. These quiet moments allow the body to reset without interfering with nighttime sleep.
Napping for 10 to 20 minutes between 1 p.m. and 3 p.m. can improve concentration and reduce stress.
In South and Central America, hammocks are more than just backyard furniture. Many people sleep in them full-time. The gentle rocking motion helps calm the body and mind, encouraging faster sleep onset and deeper rest.
Studies have shown that rocking resulted in a longer period of slow brainwaves, which improved deep sleep.
In Guatemala, worry dolls, also known as "muñecas quitapenas," are used to ease nighttime anxiety. Children are encouraged to tell their fears to the small handmade dolls, then place them under their pillows.
While it may seem simple, the act of naming and releasing worries can help reduce mental tension. Adults can benefit too, by journaling or creating bedtime rituals that allow them to release their thoughts before sleep.
In many parts of the world, co-sleeping is the norm. Parents share rooms or even beds with their children well into early childhood. Adults may also share beds with partners or pets.
Studies have shown that cosleeping can lower stress hormones and improve the perception of rest, even if the actual sleep metrics don’t change much.
Alongside shared sleep spaces, many cultures also turn to calming herbal drinks to ease into rest. Chamomile tea, in particular, is a global favorite. It contains apigenin, a compound that promotes relaxation by gently binding to receptors in the brain.
Research has linked chamomile to reduced anxiety and better sleep in older adults, new mothers, and individuals with mild insomnia.
One widely talked about method, reportedly developed for U.S. military pilots during World War II, involves training the body and mind to fall asleep under stressful or noisy conditions—sometimes in as little as two minutes. While not exclusive to any one country, it’s gained international attention for how effective it can be with regular practice.
Here’s how it works:
Then spend about 10 seconds clearing your mind. You can visualize yourself lying in a peaceful field, floating on water, or repeating the phrase “Don’t think” over and over for ten seconds.
According to an article published in Medium, this method was reportedly effective in 96% of people after six weeks of consistent nightly practice.
Even with a solid sleep routine and good habits, some people still struggle to get quality rest. If you consistently wake up feeling tired or have trouble staying asleep, it could point to an underlying sleep disorder, and it’s worth discussing with a healthcare professional.
Conditions like obstructive sleep apnea, chronic insomnia, and circadian rhythm sleep disorders can interfere with both REM sleep and slow-wave sleep - the stages that are crucial for physical recovery and mental restoration. These disruptions can leave you feeling unrested, no matter how long you spend in bed. While healthy lifestyle choices can support better sleep, they’re often not enough when a medical condition is the root cause. In such cases, it’s important to speak with a healthcare provider and get a proper diagnosis.
A good night's sleep doesn’t always come from supplements, new mattresses, or long routines. Sometimes, it comes from small changes borrowed from cultures that have been prioritizing rest for generations.
You don’t need to follow all of these sleep hacks at once. Just pick one that fits into your lifestyle and try it for a few nights. These simple shifts can help you sleep more easily, letting you feel better throughout the day.
You deserve restful nights. And the good news is, the world already has some pretty great ideas for how to make that happen.
The best time is early to mid-afternoon, usually between 1 p.m. and 3 p.m. That’s when your energy naturally dips. Keep the nap under 20 minutes to avoid grogginess and protect your nighttime sleep.
Yes, cooler temperatures help your body drop its core temperature, which is necessary for initiating sleep. Most experts recommend setting your room between 60 and 67°F for optimal body temperature regulation.
Breathing exercises can really help improve sleep quality. They work by calming your nervous system and reducing stress, which is especially helpful if you’re dealing with sleepless nights. Slow, steady breathing activates the parasympathetic nervous system, making it easier to unwind and fall asleep naturally.
Avoid spicy foods, heavy or greasy meals, and large portions of meat late at night. These can disrupt digestion and make it harder for your body to relax, often leading to poor sleep or frequent wake-ups during the night. Lighter, easier-to-digest options are a better choice if you're hungry close to bedtime.
It’s best to unplug at least 30 to 60 minutes before bedtime. Exposure to bright light from screens can delay melatonin production and confuse your internal clock, making it harder to fall asleep. Dimming the lights and stepping away from devices helps your body ease into sleep more naturally.
One of the most effective hacks to fall asleep quickly is to focus on your breath. Try the 4-7-8 method: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This helps calm your nervous system, eases racing thoughts, and signals your body that it’s time to sleep.
This rule helps you wind down gradually before bed. It goes like this: stop drinking caffeine 10 hours before sleep, avoid alcohol and heavy meals 5 hours before, stop working 3 hours before, turn off screens 2 hours before, and begin a relaxing routine 1 hour before bed.
The CIA trick is a military method that combines progressive muscle relaxation to help you fall asleep fast. You start by relaxing your face, then dropping your shoulders, arms, chest, and legs. Once your body is fully relaxed, clear your mind by visualizing a peaceful scene or repeating the words “don’t think.” With practice, this can help you fall asleep in about two minutes.
Sleep hygiene refers to the healthy habits and routines that support good, restful sleep. This includes keeping a consistent sleep schedule, limiting screen time before bed, creating a quiet and comfortable sleep environment, and avoiding caffeine or heavy meals too close to bedtime. Practicing good sleep hygiene can improve the quality of your sleep and leave you feeling more refreshed in the morning.
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Disclaimer: What is said in this article has been referenced from multiple sources and is intended only for educational and informational purposes. Please note that no content in this article is a substitute for professional advice from a qualified doctor or healthcare provider. Always consult an experienced doctor with any concerns you may have regarding a health condition or treatment, and never disregard any medical suggestions or delay in seeking treatment because of something you read here.
