The Japanese practice known as 'Kaizen,' which translates to 'improvement,' or 'change for the better,' has helped me quickly make a significant improvement in the way I sleep.
The main benefits for better rest, I've found, have come from a realization that even the smallest changes can have a real impact, and I don't have to have a major behavioural or habit overhaul to see positive results, making this a really low-stress method you can quickly implement at home.
From reading before bed to reducing my screen time overall, these little switches have proven easy to adopt and stick to compared to a complete overhaul. Here's why I recommend the Japanese Kaizen Method as an easy way to sleep better.
How to Use This Technique for Sleep
To fall asleep fast − and stay in a restful state − bringing in small, steady improvements which work for you, such as starting a bedtime reading or journaling routine, is a simple way to help you unwind, drift off faster, and rest more deeply all night.
These micro-changes draw on the Japanese philosophy of Kaizen, which relies on making incremental changes over time, and is often used in business or more generally for continuous improvement.
As resident Sleep Editor, I decided to apply this mindful method to my evening routine, and was delighted to fall asleep faster than before, without wakeups, despite the current stifling heatwave in my region.
I personally felt my evening routine was part of my difficulty getting to sleep, and therefore switching something simple was my aim. I paired gentle exercise in the evening with allocating time to read in bed. It has worked beautifully, and I've found my evenings are much more relaxing.
Why Applying the Kaizen Philosophy to Sleep Works
Hannah Shore, Head of Sleep Science at Mattress Online, explains, 'Everything can be improved, nothing is perfect, and even small improvements can make a big impact. This method isn’t just for sleep; it can be applied to all aspects of life and is often used within business models.'
The main benefit of this sleep hack is that small, positive changes are easy to bring into your routine, and there is no pressure to make large, sweeping lifestyle changes.'
Hannah adds longer lists and complicated routines and sleep hygiene ideas may actually have the oppositve effect. She says, 'If you complete the list, it may take hours, and you may become stressed trying to fit everything in, which in turn can keep you awake.
'The key to a good wind-down routine is consistency; the more you do it, the more your mind and body will associate that with sleep, and the easier it is to fall asleep. By making these small changes in your sleep schedule or wind-down routine, you are more likely to stick to them, and they are more likely to have a beneficial effect on your sleep.'
I've certainly found this to be true.
Small Sleep Improvement Activities to Implement
Like your preferred sleep position, the best activities to roll into your evening routine will be unique and interchangeable. Personally, I've found that running and yoga in the evening help me sleep better, and pair perfectly with reading my current book club pick in bed as I wind down, which is definitely my top recommendation for screen-free evening relaxation.
'You have to find something that works for you that calms your mind and relaxes your body,' explains Hannah. 'Breath work and mindfulness are great if that works for you, but find something different if they don’t.
'Reading a book can work, just make sure that it’s not a page turner, as this can create excitement and push you to stay awake.'
This is something I can definitely relate to − I planned to just read a few pages last night and ended up staying up and finishing my whole book. It did help me sleep in the end, though, so it's all about balance.
'Similarly, TVs are the same; if they help you switch off, then great, just make sure you are watching something that you have seen before, so you are not forcing yourself to stay awake for the ending,' adds Hannah.
More generally, says Hannah, try something for a week, maybe two, and see if it helps. If not, pivot to something else that does work, to take advantage of this little-known Japanese sleep secret.
What to Shop
Interested in making small but meaningful improvements to your sleep? Shop my selection of bedding, books, and accessories to sleep better through summer and beyond.
All prices were correct at the time of publication.
When I thought of planning small changes, Kaizen-inspired changes, my mind immediately went to this book. It's filled with helpful tips on building better habits, whether it's making your bed each day or overcoming a lack of motivation.
The puckered seersucker material of this IKEA bedding works to improve airflow and keep you cool at night, while the cute and colorful floral pattern will add some vintage charm to any bedroom space.
This journal allows you to track your sleep for 90 days, with a morning practice to analyze how you slept, your moods, and stressors, and an evening practice for setting restful goals, meditations, and routines to unwind from the day.
Whether you're a total beginner or a fully fledged yogi, this yoga mat is thick and cushy with comfortable shock absorption. If you're not sure where to start with yoga for relaxation, I always use Yoga with Adriene on YouTube.
This lavender and moonflower scented candle will pair perfectly with any relaxing bedtime activity, like a bath, reading, journalling, yoga, or meditation. The blue glass candle jar is perfect for reusing around your house.
This linen duvet set is made of 100 per cent certified European flax, for a soft, smooth, strong, and breathable finish. It's made in Portugal, and features comforter-securing duvet ties for all-night comfort.
Meet the Expert
Designing your bedroom for better sleep can be a game-changer for deep rest.
For more sleep advice, you can sign up for our newsletter so you never miss the latest features.
.png?w=600)
