East Asia:
- China’s Hot foot soak: Before hitting the hay, indulge in a traditional Chinese foot soak with hot water, Epsom salts, and calming herbs like mugwort. It warms your body while promoting relaxation and improving sleep quality.
Benefits of Sleep:
Promotes relaxation and sleep:
Soaking your feet in warm water dilates blood vessels and increases blood flow, sending a calming signal to your nervous system. This can ease muscle tension, reduce stress and prepare your body for a restful sleep.
Improves circulation:
Warm water stimulates blood flow in the feet and legs, which can be especially beneficial for people with poor circulation or conditions like diabetes.
Detoxifies the body:
TCM believes that soaking feet in herbal infusions helps draw out toxins and impurities from the body.
Relieves pain and discomfort:
The warmth and buoyancy of water can ease aches and pains in the feet, ankles and knees. It can also be helpful for people with arthritis or other chronic pain conditions.
Boosts immunity:
TCM practitioners believe that foot soaks can strengthen the body’s immune system and ward off illness.
- India’s Ayurvedic remedy:
Inhale the calming scent of Ashwagandha, an Ayurvedic herb known for reducing stress and anxiety, leading to a deeper, more restful sleep.
- Japan’s Shikibuton ritual:
Ditch the mattress and embrace the comfort of a shikibuton, a traditional Japanese floor mattress filled with cotton or natural fibers. It promotes good posture and a cooler sleep environment.
Europe:
- Scandinavian sleep method:
For couples, ditch the shared duvet and embrace separate blankets! This way, one partner’s tossing and turning won’t disrupt the other, leading to more peaceful sleep for both.
- Spain’s Siesta practice:
Contrary to popular belief, a short afternoon nap (siesta) can actually boost alertness and improve overall sleep quality, especially in hot climates.
Americas:
- South & Central America’s Hammock heaven:
Sway yourself to sleep in a cozy hammock. The gentle rocking motion has a calming effect and can shorten the time it takes to fall asleep.
- Finland’s Sauna steam:
Unwind in a traditional Finnish sauna before bed. The heat relaxes muscles, relieves stress, and prepares your body for a deep sleep.
Global delights:
- Multicultural Chamomile tea:
Sip on a warm cup of chamomile tea, a centuries-old tradition across cultures. This soothing brew contains apigenin, a calming compound that promotes relaxation and sleepiness.
- Välling from Sweden:
Warm your tummy and soothe your mind with a bowl of välling, a Swedish porridge drink made with milk and oats. It’s light, nutritious, and helps induce sleepiness.