If you’re struggling to sleep, it can really take a toll on your waking hours – but it doesn’t have to be this way.
With World Sleep Day coming up tomorrow (Friday, March 14), it seems everyone is talking about how they manage to doze off – and what happens if they don’t. Many of us just don’t seem to be able to get enough shut-eye, no matter how much we try.
There are many tricks that promise a better night’s sleep, but it can be hard to know what actually works. However, experts have shared that a simple Japanese trick could help you get to sleep in just “minutes”.
Furniture in Fashion teamed up with renowned Japanese sleep doctor, Dr Hiroshi Takeda, to uncover an ancient sleep secret that helps people drift off quickly rather than tossing and turning all night long.
The Shikibuton Method
Dr Takeda explains that many people in Japan sleep on a ‘Shikibuton,’ which is a firm, rollable mattress placed directly on the floor. This isn’t just a cultural preference — it has scientific backing.
He shared: “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”.
How can you try this at home?
Dr Takeda said you don’t have to be dramatic and completely ditch your current sleeping set up – but there are some changes you can make to ensure a better night’s sleep.
1. Choose a firmer sleep surface
- If switching to a Shikibuton isn’t an option, consider a firmer mattress topper or a supportive mattress to prevent sinking.
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A low-profile bed frame can also mimic the grounded feel of a Shikibuton.
2. Use a Buckwheat pillow (Sobakawa)
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Traditional Japanese pillows are filled with buckwheat husks, which mold to the shape of your head and neck, providing optimal support and better airflow.
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Unlike memory foam, these pillows don’t trap heat, keeping your head cool all night.
3. Declutter your sleep space
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Japanese interiors emphasise minimalism and calm, which reduces mental stimulation before bed.
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Keep only essential bedroom furniture and avoid excessive décor.
4. Lower your room’s temperature
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A cooler sleeping environment (around 16-19°C) mimics Japan’s natural nighttime climate, triggering melatonin release and helping you fall asleep faster.
5. Try the 4-7-8 breathing technique
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A common Japanese breathing practice for relaxation involves inhaling for 4 seconds, holding for 7, and exhaling for 8.
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This slows the heart rate and signals the nervous system to wind down.
The NHS recommends that adults should sleep for roughly seven to nine hours per night. However, the amount of sleep you need depends on your age, health, and personal circumstances.
They also recommend that you:
- Have a good sleep routine (sleep hygiene)
- Try meditation before you sleep
- Try mindfulness before sleep
- Create the right sleep environment
- Do not force sleep
- Improve sleep through diet and exercise
If you’re struggling to sleep consistently, make an appointment with your GP.