I Travelled the World to Learn How to Sleep!

It’s 3:00 a.m., and you’re staring at the ceiling again. The silence of the night is deafening, broken only by the ticking of a clock that seems to mock you with each second that passes. You shift in bed, fluff your pillow, and close your eyes, hoping that this time sleep will come. But it doesn’t. The frustration builds, and you wonder, Why can’t I sleep? We’ve all been there, tangled in the sheets, yearning for a good night's rest that seems to be just out of reach. I was no different. After countless sleepless nights, I found myself on a mission, a quest that took me across the globe in search of the elusive perfect sleep.

You see, sleep should be easy. It’s a natural function, a biological necessity as simple as breathing. But for many of us, it’s not that straightforward. Stress, discomfort, bad habits, and the relentless pace of modern life all conspire against us, turning what should be a peaceful retreat into a nightly battle. I grew tired of that battle—literally. So, fed up and determined, I decided to explore how different cultures around the world approached sleep. Perhaps, somewhere out there, I thought, lay the secret to a night of unbroken rest. And what I discovered was nothing short of fascinating.

My journey began in the land of the pharaohs, Egypt. The ancient mystique of this country was palpable, but what caught my attention was something far more subtle: the way Egyptians wind down at the end of the day. Sleep in Egypt isn’t just something that happens—it’s something you prepare for. A warm bath, a cup of herbal tea, and some light stretching are more than just routines; they are rituals. Egyptians believe in the power of relaxation, and they approach bedtime with the same reverence one might give to a sacred ceremony. I adopted this practice, and to my surprise, I found that these simple activities had a profound effect on my sleep. My mind, often racing with thoughts and worries, began to slow down, and my body, usually tense and restless, started to relax. I began to see sleep not as an elusive goal but as a natural consequence of a peaceful evening.

From the warmth of Egypt, I traveled to the vibrant streets of Italy, where I encountered a tradition that seemed to encapsulate the Italian approach to life: la passeggiata. This evening walk, taken after dinner, is more than just a stroll; it’s a time to unwind, to clear the mind, and to connect with loved ones. The Italians understand that the transition from day to night isn’t just about turning off the lights—it’s about winding down the mind and body. I started taking my own evening walks, and I noticed something remarkable. The worries of the day seemed to melt away with each step, and by the time I returned home, I felt more at ease, more ready to slip into a peaceful slumber. It wasn’t just about the exercise, though that certainly helped; it was about the rhythm of the walk, the quiet time to reflect, and the gradual easing into the night.

Next, my journey took me to Japan, a country where the art of sleep is deeply intertwined with the art of living. In the serene atmosphere of Buddhist temples, I discovered the practice of zazen, a form of seated meditation. The Japanese approach sleep with the same mindfulness they bring to every aspect of their lives. They understand that sleep isn’t just about resting the body; it’s about quieting the mind. I began incorporating meditation and deep breathing exercises into my nightly routine, and the effects were profound. My sleep became deeper, more restful, and my dreams more vivid. The discipline of focusing on my breath, of letting go of the day’s stresses, created a mental space where sleep could naturally occur.

But the lessons didn’t stop there. In Spain and Greece, I discovered the power of the siesta—a midday nap that, to some, might seem like a luxury but to others is a necessity. At first, I was skeptical. A nap in the middle of the day? Wouldn’t that just make it harder to sleep at night? But I soon learned that these brief periods of rest had the opposite effect. A well-timed siesta left me feeling refreshed and more productive in the afternoon, and by the time night came, I found that I fell asleep more easily and slept more soundly. The siesta wasn’t just about resting the body; it was about giving the mind a break, a pause in the day’s chaos that allowed for a more restful night.

Through these travels and discoveries, I began to realize something important: sleep isn’t just about what happens when you close your eyes. It’s about what happens throughout the day and how you prepare for the night. It’s about creating an environment that invites sleep rather than chases it away. One of the most practical lessons I learned was the importance of the sleep environment. In every culture I visited, there was an emphasis on the comfort of the sleeping space. Whether it was the cool, dark rooms of the Mediterranean or the minimalistic yet cozy settings in Japan, the message was clear: your bedroom should be a sanctuary. I invested in a good mattress, quality pillows, and blackout curtains. I removed all electronics from the bedroom—no more late-night scrolling on my phone. The difference was night and day.

I also learned the importance of consistency. Our bodies thrive on routine, and sleep is no exception. By going to bed and waking up at the same time every day, I began to train my body’s internal clock. I found that I no longer struggled to fall asleep or wake up; my body knew when it was time to rest and when it was time to rise. This simple change had one of the most significant impacts on my sleep quality.

Of course, technology plays a role in our sleep—or rather, in disrupting it. Everywhere I went, I encountered the same advice: limit screen time before bed. The blue light emitted by our devices interferes with the production of melatonin, the hormone that regulates sleep. I started turning off my devices an hour before bed, replacing screen time with reading or listening to calming music. It wasn’t easy at first; those devices are addictive! But once I made the switch, I found that I fell asleep faster and woke up feeling more refreshed.

As I reflect on this global journey in search of sleep, I’m struck by the diversity of approaches and the common thread that ties them all together: sleep is not just a physical necessity; it’s a deeply cultural and personal experience. The way we approach sleep reflects our values, our priorities, and our understanding of ourselves. By exploring these different sleep practices, I didn’t just learn how to sleep better; I learned how to live better. Each culture offered a piece of the puzzle, and by putting those pieces together, I created a sleep routine that has transformed my nights.

So now, I pass this wisdom on to you. You don’t have to travel the world to discover the secrets to a good night’s sleep; they’re already within your reach. Start by creating a relaxing bedtime routine, like the Egyptians. Take an evening walk, like the Italians. Practice mindfulness, like the Japanese. And don’t be afraid to take a nap, like the Spaniards and Greeks. These simple changes can make a world of difference.

And here’s my challenge to you: start your own journey to better sleep. Experiment with these practices, find what works for you, and make sleep a priority in your life. You deserve to wake up feeling rested and rejuvenated, ready to take on the day with energy and enthusiasm. So, what are you waiting for? Transform your nights—explore new sleep strategies, and reclaim restful sleep. Trust me, it’s worth every moment.