5 Scandinavian lifehacks for a good night’s sleep. Evaluated by a somnologist

Gallup’s World Happiness Reports research shows that people in Denmark, Finland and Iceland are among the happiest on the planet. One reason is the balance between work, personal life and leisure. The latter is crucial: the Nordic countries pay a lot of attention to the quality of sleep. Together with doctors, let’s look into Scandinavian life-saving tips.

Hot bath or sauna before bedtime

neurologist, somnologist

“Taking a hot bath before bedtime is not just possible, but necessary. This procedure has a positive effect on the quality of rest.”

First, the change in body temperature is one of the components of the circadian rhythm, our biological clock. It decreases in the evening. That’s the body’s cue that it’s time to sleep. High degrees in the shower, bath, sauna or sauna and room temperature afterward – an artificial change as a sign to go to bed.

The habit of taking a hot shower is not only physiologically, but also psychologically conditioned association for the body. It is better to carry out the procedure an hour or two before a night’s rest. This time is necessary for the body to have time to cool down. In addition, it helps to fight unnecessary thoughts in the head, organize them and calm the nervous system.

Reading books before going to bed

A person is constantly in a state of tension. The mind before going to sleep focuses on the events of the past and upcoming day. An interesting plot of the work contributes to the distraction from intrusive thoughts.

Studies confirm that reading before sleep really improves its quality. A chapter of your favorite book in bed helps reduce stress. It works like meditation or yoga.

It is better to choose printed versions. Of course, an e-book, tablet or smartphone is convenient. But all gadgets emit blue light. It suppresses the production of melatonin, the sleep hormone, which makes it difficult to fall asleep.

Sleep with the window open

The ideal sleep environment is a quiet, dark and cool place. Swedes, for example, sleep with the window open at any time of the year, as the fresh, cool air improves sleep. However, there are nuances here.

On the one hand, in spring, this allows for an ideal sleeping temperature of 18°C. In winter or summer, a person in such conditions may be too cold or too hot.

Also, the sounds outside the window are perceived by some people as white noise and even help to fall asleep. On the other hand, someone can only sleep in complete silence. This is an individual moment.

It is not insignificant where the windows face. If it is a noisy street or a busy avenue – silence and fresh air will definitely not be. If it is a yard with trees or a forest, open windows contribute to quality sleep.

Sleeping with a partner under different blankets

neurologist-somnologist, PhD, senior consultant at BabySleep

“Many couples, especially in Northern European countries, are more comfortable sleeping under different blankets. And there is an explanation for that.”

• unnecessary movement. Everyone sleeps differently. It’s common for people to have restless sleep. It happens that accidental movements not only wake up the partner, but also traumatize;
• pulling the blanket. This factor is especially relevant in the cold season. Sleeping when body parts are uncovered is uncomfortable. Another problem is if one partner likes to sleep with his or her body fully covered, while the other partner likes to sleep with his or her legs only covered;
• body heat. A topical problem in the summertime. As a rule, men have a higher body temperature than women. In the stuffiness it is especially felt. Therefore, the less contact in sleep, the stronger and better quality sleep.

Sleeping under a heavy blanket

Heavy blankets are filled with tiny silicon balls or plastic pellets. Due to this, its weight is increased.

There are studies that prove that such a product is useful for sleep. Under it, a person falls asleep faster and wakes up less at night. These factors are important for quality rest.

It is believed that due to the effect of embrace and the feeling of tightness, anxiety is relieved and relaxation occurs. Unconsciously, sleeping under a heavy blanket reminds you of being in the womb. If one assumes the fetal position under it, one will feel safe. Also increases the production of serotonin. As a result, relaxation and sleep comes faster.

However, such a product should be abandoned in the presence of respiratory diseases, apnea syndrome and limited physical abilities. Strong pressure on the chest during this period is contraindicated.