Sleeping well at night is essential for you to function properly throughout the day. Mindfulness is a technique of relaxation that is based on meditation and that, in addition to its many advantages, it helps improve the quality of your night ‘s sleep.
Sleep is a basic need for everyone. But as diverse as cultural habits around the world are, so are sleeping fast tricks in other countries. Differences arise not only in the average time that is slept, but also in the time of day and, of course, in the respective sleeping area.
Weird things to get better Sleep at Night
The National Sleep Foundation conducted a study examining sleep culture in six different countries and found, among other things, that the vast majority of people state that they sleep too little. Around 1,500 people aged 25 to 55 were interviewed and these were the weird sleeping hacks around the world discovered that people applied.
1. America – thick mattresses and pets in Bed
In the USA, unlike in Germany, for example, people rarely sleep in one piece at night, but sleep is distributed throughout the day. Small naps, so-called naps, are becoming more and more popular here because it has been found that these short breaks provide enough relaxation to cope with the rest of the day productively.
Sleeping on box spring beds is particularly common in American bedrooms. The word box spring is made up of the words box and spring.
While a conventional bed is usually composed of a mattress and a slatted frame, a box spring bed consists of three different mattress systems that are coordinated with one another.
American bedrooms are the least ventilated on average. For this, additional scents like lavender or jasmine are often used.
A special feature in the USA: Pets are often allowed to go to bed here.
2. Germany – well-ventilated bedrooms
In contrast to Americans, Germans ventilate the bedroom much more often and attach great importance to the fact that there is a pleasant smell there. Often the window stays open even during the night, and curtains that may be present are often left open. For this, the bed linen is only changed every two to three weeks, although according to experts, this should be done every 14 days.
In Germany, sleeping on a cold foam mattress is preferred, and about 79 percent of those questioned state that they make their bed every day.
3. Great Britain – a drink before going to sleep
Here, respondents state that their daily routine allows enough time for enough sleep. With 82 percent who agree with this statement, the country is clearly ahead of the others. Great Britain is often still watched TV before going to sleep. Soothing drinks are also popular, and a book or magazine is often used to fall asleep.
As in Germany and Mexico, great importance is attached to the fact that it smells pleasant in the bedroom. In addition, sleep is more often undressed here than in the other countries of the study.
4. Japan – lots of naps instead of a long night’s sleep
According to the study, people in Japan sleep the least at night; they get a little less than 6.5 hours. However, as in the USA, people sleep a lot in Japan during the day, for example on public transport in the office or at school at the work desk. This phenomenon is called inemuri and comes from the Japanese term for sleeping. Especially before and after the classic working hours, many pupils and adults can be observed sleeping, especially on the trains. This behavior is so widespread that nobody is offended unless other passengers are bothered by it, for example, when a sleeping person’s head sinks onto the shoulder of the person next to them.
The traditional sleeping place in Japan is the futon, a thin mattress that is stored in the closet to save space during the day. To sleep, the futon is spread out on the floor without further slatted frames or bed frames, preferably on soft rice straw mats. These dwellings are particularly popular in traditional hostels, so-called ryokans. In conventional households, this way of sleeping has the great advantage that the bedroom can be used for other activities during the day, which is particularly useful in large cities with small living spaces.
5. Mexico – lots of sleep and relaxation before going to sleep
Of all those surveyed, people in Mexico sleep the most with just over seven hours a night. In comparison, the greatest value is placed on a fragrant bedroom, but this is achieved more by changing the bedding regularly than by simply ventilating or using fragrant additives. Music is also often used here to create a relaxed atmosphere that prepares you for sleep.
80 percent of the Mexicans surveyed watch TV before going to sleep, 62 percent use mediation or prayer to prepare for the night’s sleep, and 59 percent like to take a warm bath or shower to relax.
Although most respondents in different countries said that their daily routine leaves enough time for enough sleep, all participants in the study stated that they needed an average of half an hour more sleep.
One reason for this mismatch is the rituals before falling asleep. Many participants explained that they watch TV, read or use electronic devices such as tablets and smartphones before going to sleep so that they forget the time and ultimately fall asleep later than originally planned. This is one way on how to sleep instantly.
By understanding these sleeping tips from other parts of the world, you will learn how to sleep instantly as well as how to sleep better.
The problem of insomnia affects more and more people and is a really annoying condition. How many times do we get sleep better at night, but then when it is finally time to go to bed, do we find ourselves awake and perky? Although perhaps we don’t realize it, there is a real explanation for this problem, which may depend on what we did in the hours immediately preceding the moment we put ourselves under the covers.
Sleeping little, for many people, is almost like death. This is because, as a result of a bad night’s sleep, most people are unable to perform well during the day, are inattentive, irritated, hungry, have a sore body, and maintaining concentration is becoming a task more complicated than usual. In this article we will discus the side effects of Sleep Deprivation of Mind and Body.
One of the most common complaints between teachers and parents about their children, once puberty arrives, is that they seem to wander around the house or the institute, they find it hard to concentrate and, in short, they seem to be asleep all day and they even don’t know how to prevent sleep deprivation.
Discover how to Fall ASLEEP in 5 minutes with this technique of the United States military.
Sleeping is not only delicious; it is essential. Dozens of studies have confirmed that adults should sleep between 7 and 9 hours a night, and that lack of sleep can have more serious consequences than just yawning throughout the day: it can also make you more prone to heart disease, slow down your metabolism and cause emotional changes similar to depression and anxiety.
But if you lack time, it is not always easy to sleep so many hours. Luckily, this 2-minute routine used by the US military will teach you how to fall asleep in 5 minutes.
This trick first appeared in 1981, when it was published in the book Relax and Win: Championship Performance. In a recent article, Sharon Ackman focuses on this technique of the United States Navy, renewing the world’s interest in this routine. As more and more people use devices that record their physical activity to monitor their sleep, there is now more interest in how much and how well we are sleeping at night.
For the Navy, it is vital that its soldiers be rested and energetic to be alert; After all, this could be a matter of life or death. To ensure that their military can sleep anywhere, no matter how loud or chaotic, they have developed a fireproof routine that will put anyone to sleep. This technique was created by the United States Navy Prevuelo School, and, after six weeks of practice, 96% of its pilots were able to sleep at any time, anywhere.
So how does it work?
The pilots were trained to sleep in chairs with straight backs – something that anyone who frequently travels by plane knows how uncomfortable it can be – but you can try it anywhere. Once you have settled, the first point you should focus on is your face. Close your eyes and focus on relaxing all the muscles of your face. Let yourself go and exhale while you relax your mouth, cheeks, tongue, and jaw. Do not forget your eyes, either. Not only must they be closed, but they must also be relaxed and in place.
The first phase is key since it sends signals to the whole body that you are about to rest. Then, lower your shoulders as much as you can and loosen your neck. This should feel like relaxation is slowly going down your body. Then, you can move your arms, starting with your dominant side. Focus on your biceps, relax them, and let them fall. If it costs you work, tense your arm and then loosen it.
Once your biceps are relaxed, continue to the forearm and let your hands fall like deadlifts. Once you’re done with your dominant arm, repeat the process with the other side. Once the upper part of your body is loose and relaxed, you will be halfway to the world of dreams.
The following are your legs. Start by relaxing your thighs and slowly move down. In each part, your muscles should loosen and feel like they are sinking. Once you have done this process with one leg, continue to the other side. Once your whole body is relaxed, the only thing left to do is clear your mind for 10 seconds. Let go of all external thoughts and concerns you may have. If you have problems to achieve it, try to think of yourself, sitting on a soft sofa or lying in a dark room. Ackman also recommends repeating the phrase “don’t think” over and over again in your head for 10 seconds to concentrate.
And that’s it. The trick on how to fall asleep when you can’t. In just 120 seconds, you can master how to sleep instantly anywhere, whether it’s a busy airport or in the comfort of your bed.