If you’re among those struggling to get a good night’s sleep, an age-old Japanese technique could be the answer. As sleep disorders continue to rise in the UK, many are looking to traditional methods for improved rest.
In contrast to the Western emphasis on luxurious mattresses and large beds, the Japanese approach prioritises simplicity, alignment, and breathing techniques.
Dr Hiroshi Takeda, a renowned Japanese sleep specialist, has partnered with Furniture in Fashion to share a centuries-old sleep technique that helps individuals fall asleep in mere minutes.
Dr Takeda explains that many Japanese people sleep on a ‘Shikibuton’, a firm, rollable mattress placed directly on the floor – a choice that’s not just cultural, but also has scientific benefits.
He said: “A soft mattress can cause the body to sink in unevenly, leading to poor spinal alignment and restless tossing and turning. 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.”
Recent research suggests that firmer sleeping surfaces can reduce lower back pain and improve sleep efficiency, highlighting the benefits of the Shikibuton.
How to try this trick at home
You don’t need to get rid of your bed to adopt Japanese sleep habits, and Dr Takeda has revealed how you can incorporate these elements into your current bedroom setup:
Choose a firm sleep surface
Opt for a firm sleep surface If a Shikibuton isn’t within your reach, consider investing in a firmer mattress topper or a supportive mattress to prevent sinking. A low-profile bed frame can also mimic the grounded feel of a Shikibuton.
Consider using a Buckwheat Pillow (‘Sobakawa’)
Traditional Japanese pillows are filled with buckwheat husks, which mould to the shape of your head and neck and provide optimal support and better airflow while sleeping. While memory foam pillows are popular, these can trap heat, something a buckwheat pillow does not, ensuring that your head is kept cool all night.
Declutter your sleep space
Typical Japanese interiors tend to be rather minimalist and calm, which helps reduce mental stimulation before bed. If you are trying this in your own home, ensure that only your essential furniture is kept in your bedroom, with other items relocated to other rooms.
Adjust the temperature of your bedroom
Japan’s natural nighttime climate is typically around 16-19°C, which Dr Takeda says is the ideal temperature for sleeping as it will trigger melatonin release and help you fall asleep faster.
Try the 4-7-8 breathing technique
A common Japanese breathing practice for relaxation involves inhaling for four seconds, holding for seven, and exhaling for eight. This helps to slow the heart rate and signals the nervous system to wind down.