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Sleep hygiene and rituals differ around the world So, what happens when the healthy sleep habits that work best for you are more closely aligned to the way Japanese people sleep? 

While you may have been raised to sleep a certain way, you have the power to create a healthy sleep routine that’s both worldly and uniquely yours. The following sleep hygiene tips from different lands are sure to knock you out.

East, West, here’s how the Japanese rest
It probably won’t come as much of a surprise that a country with a disciplined approach to life has a disciplined approach to sleep hygiene. The Japanese people have a minimalist approach to sleeping habits. 

Many Japanese people still prefer the traditional futon (a thinner, padded mattress) on a tatami (a floor mat that provides some additional padding). For the Japanese people, comfort doesn’t necessarily equate to softness, and the futon and tatami setup is known to provide excellent spinal alignment and promote healthy backs. 

If you suffer from back pain, trying a firmer setup could be a game changer. Not ready to fully transition to a futon? Try a firm mattress topper or even a spine align memory foam pillow to see if it improves your sleep quality. 

While not uncommon in South Africa, the Japanese people also embrace napping in public. Known as inemuri, or “napping while present”, taking a short break on public transport or during a lunch break at work is not only socially acceptable, but encouraged. A 20-minute power nap can boost your alertness, lift your mood and increase productivity.

Finding time for a quick nap could be just what your busy schedule needs!

The icy North
In some Scandinavian countries like Sweden and Norway, sleeping in the cold is not only encouraged, but a part of every baby’s sleep routine. Visit a coffee shop in winter, and you’ll see strollers parked outside with babies bundled up, napping peacefully in the crisp air while their parents enjoy a warm drink inside. Sounds strange? It’s actually a tradition backed by science! 
Sleeping in a cool environment regulates body temperature and promotes deeper sleep.

If you want to give the Scandinavian sleep method a try, turn your aircon to low, crack open a window, or opt for light, breathable bedding like cotton or linen. A cooler sleeping environment might be the secret to waking up refreshed and energised.

The Mediterranean mindset
The Mediterranean diet has long been praised for its quality and variation, with many people who strictly adhere to it living longer, healthier lives. Recent studies show that this diet not only supports overall health but also increases sleep quality. So, maybe your best sleep starts not with your sheets, but with what’s on your plate. 

If you’re looking to improve your diet or switch to a more Mediterranean diet, remember that you have access to Tempo nutrition benefits as part of the Tempo wellness programme offerings, for FREE! Here’s how.

So, “thinking globally, acting locally” for sleep simply means borrowing the best from the world – Japan’s firmness, Scandinavia’s cool air, Mediterranean eating – and tailoring them to your life. Experiment with these ideas, tweak them to fit your space, and soon you’ll be sleeping soundly, wherever you are.

References: 
Japanese work napping ritual – Inemuri. Nilkamal Sleep. 2022. Available here.
How I Sleep: The Family of Four Sharing a Tatami Mat. New York Magazine. 2024. Available here.
Napping alone in the snow and cuddling with mommy at night: An exploratory, qualitative study of Norwegian beliefs on infant sleep. ScienceDirect. 2021. Available here.
Sleep and the Mediterranean diet: A systematic review and meta-analysis. ScienceDirect. 2025. Available here.