HOW TO SLEEP BETTER FROM COUNTRIES AROUND THE WORLD
Have you ever felt uncomfortable because you couldn't sleep even though you were exhausted? Or perhaps you might as well get some sleep, but you're tossing and turning and your sleep is constantly disrupted.
While there's no one-size-fits-all answer, cultures around the world have devised their own ways to ensure that they get a good night's sleep.
Read about sleep tips from South America, Sweden and more.
1. Warm foot bath with Chinese fruits and herbs
Declaim food
If you like spa pedicures, give this one a try.
This nighttime custom has its roots in Traditional Chinese Medicine (TCM) and it's a great way to relax, soothe your fatigues and reap the benefits of a water therapy. hot.
All you need is a small plastic tub or tub. You can mix hot water with various soothing ingredients, such as:
- Epsom salt
- skin-safe essential oils, like lavender and rose
- paring
- Herbs like mugwort
Debbie Kung , TCM physician and acupuncturist says, “The warm temperature will help draw the air out of your head, helping you to relax more. "It relaxes the limbic system, signaling your brain and body to relax and prepare for sleep."
Jujube
Jujube fruit (suan zao ren) is used in TCM to calm the mind and emotions, encourage a relaxed mood, and induce deep, restful sleep.
“Jujube contains two chemicals, saponins and flavonoids, which help suppress feelings of stress while promoting relaxation,” says Jamie Bacharach , a TCM practitioner and acupuncturist.
Flavonoids and saponins may also help prolong sleep. In particular, flavonoids may increase time spent in slow-wave sleep (SWS).
“SWS is the most restorative part of our sleep,” adds Kung. "Related to memory and learning, this type of sleep deprivation can lead to decreased daytime functioning and alertness, as well as waking feeling unrefreshed."
In a 2020 clinical trial , 106 postmenopausal women took 250 mg jujube capsules twice a day for 21 days. Compared with the control group, it was found that jujube had a positive effect on improving sleep quality and could be recommended as a useful herbal medicine.
2. Indian Herbal Methods
One of the most important herbs of Ayurvedic medicine, the traditional medicine of the Indian subcontinent is ashwagandha - which has been used for thousands of years.
It is used to reduce stress and anxiety, and to aid in the treatment of symptoms related to mental health.
In a placebo-controlled study in 2020 , 150 healthy adults were given 120 mg of ashwagandha once daily for 6 weeks. Research shows that ashwagandha:
- reduce sleep latency (the time it takes to fall asleep)
- improve sleep quality
- non-restorative sleep reduction
- improved quality of life
A 2021 systematic review and meta-analysis found that ashwagandha had a "small but significant" effect on sleep, especially for people diagnosed with insomnia. Ashwagandha was also found to improve anxiety and mental alertness.
However, the authors call for more safety data to identify potential side effects.
A 2019 study found that ashwagandha was associated with greater reductions in morning anxiety and cortisol levels when compared to a placebo.
Cortisol is a stress hormone produced by the pituitary-adrenal gland (HPA) axis that can contribute to disrupted sleep.
3. Swedes' favorite meat and bedtime drink
Välling
Karl Andersson , an expert on Nordic culture, says: “A classic Swedish tip for better sleep – for both children and adults – is to drink Välling, a warm porridge-based drink containing milk. and oats, right before bed.
Rich in nutrients and filling, this milky cereal drink made from ground oats and cow's milk is often given to babies and toddlers.
Warm milk is a common suggestion to induce sleep. It contains compounds known to support healthy sleep cycles, such as:
- tryptophan
- magnesium
- melatonin
- serotonin
However, it is worth noting that a 2021 study conducted in Sweden found that giving children milk cereals at an early age can contribute to being overweight later in life. although more research is needed to confirm this.
Moose
Another sleep-inducing food popular in Sweden is elk
According to the United States Department of Agriculture (USDA), 100 grams of elk meat has 30.2 grams of protein and 0.545 grams of tryptophan, an essential amino acid. For comparison, 100 grams of turkey has only 19.5 grams of protein and 0.219 grams of tryptophan.
According to a 2022 review , supplementing with tryptophan, especially above 1 gram, can aid sleep.
Try this Swedish elk meatball recipe from Primal Pioneer or the Rocky Mountain Elk Stew from Honest Food .
4. Finnish sauna
Another Norse tradition is the Finnish evening sauna routine.
"This raises your body temperature, relaxes the muscles, and makes you very sleepy," Andersson says.
According to a 2018 review , saunas offer a number of health benefits, including supporting:
- COPD
- congestive heart failure
- peripheral artery disease
- rheumatoid arthritis
- depression and anxiety
- muscle recovery
According to a 2019 survey of 482 respondents, 83.5% reported lasting sleep benefits 1 to 2 nights after using a sauna. People who used it 5 to 15 times per month reported higher mental health scores than those who didn't.
Just make sure to drink plenty of water
"As long as you're properly hydrated in the sauna, you'll sleep like a baby," Andersson says.
5. Japanese tradition of shikibuton
Shikibuton is a Japanese futon used on the floor. Not only does it save space, but it can also provide sleep and health benefits.
Similar to Korean yo, you can roll up the shikibuton and store it away when not in use. It is usually made of natural and eco-friendly materials, like cotton and wool.
While there isn't a lot of research on the benefits of a futon, like a shikibuton, some people believe it can help prevent or relieve low back pain and support the spine.
Be sure to choose a shikibuton made of natural materials.
6. South and Central America
If you enjoy swinging in an outdoor hammock, you might consider hanging one in your bedroom.
Habit of lying in hammock
Often overlooked in the United States, hammocks are considered a sleeping option in South and Central America.
Stephen Light, mattress store owner, said: “A hammock offers two essentials for quality sleep: safety and comfort.
While most of the research on the benefits of sleeping in a hammock has been on babies , a 2011 study explored how the swinging motion of a hammock can promote deeper sleep.
In the study, 12 men took two 45-minute naps on separate days, one nap in the fixed bed and one in the swinging bed.
Guatemala's Worry Doll
Worry dolls are handmade dolls originating from the indigenous people of the highlands of Guatemala. They are made up of colorful wood, rope or fabric and then dressed in traditional Mayan clothing.
The dolls are often given to anxious children, who are encouraged to voice their worries and fears to the doll before placing it under the pillow.
While there's no scientific research to prove that dolls can actually dispel your anxiety, it's thought that the act of naming stressors and symbolically releasing them can help. can help you process and deal with negative emotions.
7. Multicultural sleeping customs
Family bedroom
According to a 2016 study , many parents around the world, outside of North America and Europe, practice co-sleeping with their children.
Although the American Academy of Pediatrics (AAP) doesn't advocate sharing a bed, it does recommend sharing a room for at least the first 6 months to a year after giving birth.
A 2021 study found that children who co-sleeped for more than 6 months had less anxiety, fewer negative sucking habits, and fewer crooked teeth.
A 2020 study of bed-sharing between parents and children, spouses, siblings, pet owners, and pets found that subjective reports of sleep quality were better with bed-sharing. , although objective measures of sleep are generally worse.
Chrysanthemum tea
Chamomile tea has been used traditionally in cultures all over the world, from Russia to China to Great Brita.
“Chamomile tea contains apigenin, a chemical that binds to receptors in the brain and induces sleep and relaxation,” explains Bacharach. In turn, this makes it a great, natural aid to combat insomnia and other sleep disorders.
A 2017 study of 60 older adults found that chamomile extract capsules (200 mg) taken twice a day for 28 consecutive days led to improvements in overall sleep quality and sleep latency.
Another 2017 study found that taking chamomile extract had sedative properties in older adults, leading to increased sleep quality.
A 2015 study on the effects of drinking chamomile tea in new mothers with sleep disturbances and depression found significantly lower scores in sleep problems related to physical symptoms. compared with those who did not drink chamomile tea.
A 2019 review and meta-analysis found that chamomile had a significant positive effect on sleep quality and generalized anxiety disorder (GAD), but no effect on insomnia.
"Chamomile tea is best taken about 45 minutes before bedtime to enjoy the most benefits," Bacharach adds.
