Bedtime Rituals Around the World: What We Can Learn for Better Sleep
etting ready for sleep is something we all do, but how we do it can look very different around the world. The goal is the same: to calm the mind and body. By looking at these bedtime habits, we can find simple ideas to make our own evenings more peaceful and restful.
Japan: The Habit of Evening Baths
In Japan, many people end their day with a warm bath called ofuro. This simple habit helps wash away the stress of the day and relaxes the body. The warmth of the water calms the mind and prepares it for rest.
Denmark: Creating a Comforting Space
In Denmark, people enjoy a sense of comfort and calm called hygge. It means creating a cozy and peaceful feeling at home. In the evening, they might light candles, drink warm tea, and spend time in soft, comfortable surroundings.
You can bring a bit of hygge into your own evenings by creating a space that feels calm and inviting. Use soft lighting, light a candle, use soft sheets, or curl up with a lofty blanket and a book. It also includes incorporating bedding that brings comfort to you. Choose the right fabric for the season: light and breathable for warmer months, and soft, warm comforters for cooler nights.
India: Warm Drinks and Simple Stretches
In India, many families follow traditional bedtime habits based on Ayurveda. They may drink warm milk or herbal tea made with turmeric or cardamom. Gentle stretching and slow breathing help release stress and prepare the body for rest. You can try something similar. Have a warm drink and take a few minutes to stretch or breathe deeply.
Greece: Evening Walks
In Greece, many people end their day with a gentle evening walk, called volta. It is a quiet way to enjoy the cool air and relax after dinner. Walking also helps with digestion, eases any heaviness, and prepares the body for better sleep. You can try taking a 10–15 minute walk after dinner. Even a quiet stroll around your home or block can help your body relax and prepare for sleep.
France: Consistent Routine and Simple Spaces
In France, families often have regular bedtime routines. Both children and adults find it easier to fall asleep when they follow a schedule. A light dinner followed by quiet reading or a few minutes of reflection helps the body get ready for sleep. Bedrooms are tidy and simple, with soft bedding that helps create a peaceful space.
Make Your Own Routine
You do not need to copy every tradition. The key is to slow down and do what helps you feel calm. It could be a warm drink, soft bedding, or a few quiet minutes to yourself. Give yourself permission to rest. When your nights are peaceful, your mornings feel easier and full of energy.
