Japan is renowned for its unique culture, featuring exquisite cuisine, rich traditions, and groundbreaking technology, especially notable in its approach to sleep. One area where this distinction shines is in the realm of Japanese sleep habits.
In Japan, plush mattresses are often exchanged for flat futons, standard walls are replaced with fusuma or 'paper walls,' and tatami mats serve as the flooring. Additionally, nightly rituals play an essential role in their sleep practices.
What insights can we gain from these Japanese sleep traditions, and how can they help improve our own sleep? Here, a Japanese sleep and wellness expert shares valuable tips.
3 Japanese Sleep Practices to Try Tonight
1. Transform Your Bed into a Sanctuary
In Japanese culture, the bed is seen as a space for cleanliness, peace, and rejuvenation.
As Maiko Shimazaki, founder of Revitalist15, a wellness brand inspired by Japanese relaxation rituals, points out, the bed is regarded as a place of cleanliness, calmness, and renewal.
"Items like shoes, coats, and luggage are never placed on the bed," she explains. "Bedding is kept minimalistic, enhancing the psychological link between the bed and rest, facilitating a smoother transition into sleep."
To cultivate a serene sleep environment, begin by changing your relationship with your bed. Maiko suggests washing and caring for your bed linens to foster a fresh attitude toward your sleeping space.
Next, eliminate unnecessary decorative pillows or throws, and refrain from using the bed for work or storing clutter.
"For a more profound change, consider investing in new linens to establish your bed as a dedicated rest area," Maiko recommends, highlighting the Brooklinen Luxury Percale Duvet Cover, available on Amazon.
For an authentic Japanese experience, consider opting for a firmer mattress or futon that can be used on the floor or with traditional Japanese bed frames.
2. Enjoy Evening Baths with Comforting Foods and Drinks
Japanese-style bedrooms frequently feature low-profile beds.
Another effective method for falling asleep quickly is indulging in nightly baths, according to Maiko.
"A warm bath raises your core body temperature temporarily, which then cools down gradually, signaling to your body that it's time to sleep. This process can lead to faster sleep onset and deeper rest," she explains. "Additionally, warming your hands and feet helps blood vessels dilate, enhancing heat loss and supporting a smooth transition to sleep with fewer interruptions throughout the night.
"Bathing nightly is a common practice in Japan, not merely a luxury. It serves as a mental cleansing ritual that helps detach from daily stresses and reinforces a calming bedtime routine."
Maiko recommends using Japanese bath salts, available on Amazon, which also make a lovely gift.
If nightly baths are a challenge, you can still benefit from occasional baths with mineral-rich salts inspired by Japanese hot springs to enhance relaxation and support muscle recovery.
To amplify the effects of your evening bath, it's advisable to enjoy warm foods and beverages beforehand.
"Traditional Japanese meals often include soup and hot tea," Maiko notes. "While warm foods may not drastically elevate core temperature, they encourage comfort, reduce stress signals related to cold, and are generally easier to digest. This can mean less gastrointestinal activity at night, leading to fewer disruptions during sleep."
Incorporating warmth into your diet doesn't require a full Japanese meal; simple choices like having a hot herbal tea in the evening, adding a side broth or soup to dinner, or opting for room-temperature water instead of iced drinks can be effective.
"I particularly enjoy the Onkatsu Farm Relax Chamomile Premium Japanese Tea Bags available on Amazon" she adds, "because their ethos is to provide 'warmth' through their products."
3. Consider Targeted Warming Sleep Aids
Warming sleep aids signal to the body that it's time for sleep.
"Targeted warming products are both practical and effective, especially when nightly baths are not feasible," says Maiko. "Applying heat to specific areas boosts localized blood flow, alleviates muscle tension, and sends calming signals that promote quicker relaxation.
"Popular warming sleep aids in Japan include heating pads, heated eye masks, and warming earplugs."
Maiko elaborates that heating pads, like the ThermaCare Air-Activated Heatwraps, available in a pack of seven on Amazon, are effective for relieving chronic tension or discomfort in specific areas that might hinder sleep.
Similarly, heated eye masks or self-heating masks can facilitate a smooth transition to sleep by relaxing the eye area, minimizing screen-induced eye strain, easing facial muscle tension, and encouraging you to set aside your phone.
"Options range from rechargeable masks to microwaveable and single-use self-heating masks, each with their unique benefits and drawbacks. Rechargeable masks, like this Heated Eye Mask, also available on Amazon, offer temperature control and long-term value but might be bulkier and require upkeep, such as charging and washing the mask.
"Microwaveable masks are generally more affordable but need to be prepared each time by microwaving. Single-use masks, also known as self-heating masks, require no maintenance, are portable, and offer the bonus of aromatherapy but tend to be pricier."
Finally, Maiko mentions warming earplugs as a newer, intriguing product designed to promote relaxation through warmth while also blocking out ambient noise.
Explore Our Selection of Japanese Sleep Essentials
All prices were accurate at the time of publication.
Available in three sizes
This firm mattress is conveniently roll-packed and suitable for use on the floor or on adjustable slatted bases, mattress bases, or bed frames.
100 percent cotton
This classic white bedding set is soft, breathable, and comes with two pillow shams.
Pack of 15
Add one packet of this bath salt to your tub for a relaxing, pre-bedtime experience in true Japanese style.
Editor's pick
This heating pad is designed for alleviating neck, back, and abdominal discomfort, promoting muscle relaxation. It's also machine washable for convenience.
With four storage drawers
This Japanese-style bed frame not only adds a statement to your bedroom but also features convenient underbed storage. For a more budget-friendly option, consider the Breathable Moisture-Proof Bed Plate available on Amazon as a versatile alternative.
Removable filter spout
This high-quality glass teapot is crafted from borosilicate glass, making it suitable for stovetop, microwave, and dishwasher use.
Meet the Expert
Maiko is the founder of Revitalist15, a wellness brand in New York that emphasizes Japanese relaxation practices. Growing up in Japan until the age of 19 and then relocating to New York has given her a unique perspective on the impactful wellness practices from her homeland, especially concerning sleep and stress management.
Once you've enhanced your sleep, consider applying the Japanese cleaning principle of Kiyomeru to revolutionize your cleaning routine.
