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The weather was cold and almost snowing during December in Japan.  I was in Yufuin, Kyushu, a countryside town known for its natural hot springs. The freezing weather made it the perfect time for hot springs, or "onsen" in Japanese. I dipped my toes into the outdoor hot spring tub and gradually soaked my body in the hot spring water. Chills and goosebumps went through my whole body, and I felt relieved and astonishingly comfortable.

I stayed in the hot spring water for five minutes, inhaling the cool, fresh air into my lungs, which felt refreshing. Blood circulated throughout my body, making my skin blush a little pink. I felt my mind and body being alleviated; it was a phenomenal experience.

I then went into my tatami room, read the books I had brought with me, drank some cold Japanese drinks, ate my favourite rice crackers from Japan, and yawned, feeling sleepy. In my comfortable Japanese pyjamas, I lay down on my tatami bed, covered myself with a warm blanket, and with the heater in the room, I quickly fell asleep.

I slept for eight hours and woke up feeling refreshed. It was the best sleep experience of my life. I've been wanting to replicate this perfect sleep experience at home. I often soak in a hot bath, but I could never replicate the same experience. I thought, isn’t it just hot water and a warm bed? Why don’t I feel the same?

How to Replicate the Outdoor Hot Spring Sleep Experience from Japan

I finally found out when I started working at Wellcare, an innovative electric blanket and heating product brand.

Let me share a bit about my life: I am a hard worker and enjoy working. But unfortunately, I also suffer from poor sleep quality. I even experienced severe insomnia at one point in my life. I was afraid to go to sleep because I was too stressed that I wouldn’t be able to fall asleep, and it had been four days without good sleep.

Fortunately, I consulted a doctor, and the situation slowly eased as I took medication under the supervision of an experienced doctor.

When I was young, I used to sleep for 12 hours. I loved sleeping, and I felt energetic after waking up. I was young, played basketball every day, and exercised regularly, so I was a very healthy teenager.

But after I started working, I put too much pressure on myself, and I could not sleep well anymore. As I aged, although I no longer experienced insomnia, I still had a hard time getting a rejuvenating night of sleep.

One problem I know is that I lack exercise. Although there is no excuse, I often feel tired after working, so I get lazy and don’t hit the gym. If I started exercising every day, I know I would get a better night’s sleep.

But aside from exercising, I realised that building the perfect sleep environment is extremely important. My experience at the Japanese hot spring was great because I happened to cover all the important elements for creating the best relaxing sleep environment.

Creating the Perfect Sleep Environment

Building the perfect sleep environment can make a significant difference in the quality of your sleep. Here are some essential elements to consider:

Temperature and Humidity

A comfortable temperature is crucial for good sleep. The ideal temperature range is between 16-18°C (60.8~64.4°F). In colder months, an electric blanket can provide consistent warmth. Wellcare's unique 4DDWF technology in our electric blankets ensures even heat distribution, enhancing comfort without overheating. Maintaining a humidity level of 30-50% also helps prevent dryness and congestion. Use a humidifier or dehumidifier to keep the air balanced.

Noise and Scent

Natural aroma diffusor with sea breeze fragrance

A quiet environment is essential, but complete silence isn't always necessary. White noise or nature sounds can help mask disruptive noises and create a soothing atmosphere. Additionally, aromatherapy can significantly enhance relaxation. Scents like lavender and chamomile are known for their calming effects. Using an essential oil diffuser can spread these soothing scents throughout your bedroom.

Bedding and Linens

Your choice of bedding materials can greatly affect your sleep quality. Opt for breathable materials like cotton or linen to ensure proper air circulation and prevent overheating. Clean, hypoallergenic sheets can also help reduce allergens that might disrupt your sleep. A comfortable mattress and supportive pillows tailored to your sleeping position are vital for avoiding aches and maintaining spinal alignment.

Lighting and Electronics

Light plays a crucial role in regulating your sleep-wake cycle. Exposure to natural light during the day helps keep your internal clock in sync. At night, ensure your bedroom is dark by using blackout curtains or sleep masks. Limiting screen time before bed is also essential, as the blue light emitted by phones, tablets, and computers can interfere with melatonin production, the hormone that regulates sleep.

Creating a Routine

Establishing a consistent sleep routine signals to your body that it's time to wind down. Try to go to bed and wake up at the same time every day, even on weekends. Engaging in relaxing activities before bed, such as reading a book, taking a warm bath, or practising mindfulness meditation, can prepare your body for restful sleep.

If you want to learn more, here is a blog on how to help yourself get a good night of sleep.

The Science Behind Sleep

Understanding the science of sleep can help you make informed decisions about your sleep environment. Our bodies follow a natural sleep-wake cycle known as the circadian rhythm. This internal clock is influenced by environmental factors like light and temperature. By aligning your sleep environment with your circadian rhythm, you can improve the quality of your sleep.

The Role of Diet and Hydration

What you eat and drink can also affect your sleep. Avoid heavy meals, caffeine, and alcohol before bedtime. Instead, opt for light snacks that promote sleep, such as a banana or a handful of almonds. Staying hydrated is important, but try to limit fluids before bed to avoid disruptions caused by bathroom trips.

Exercise and Sleep

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to avoid vigorous exercise close to bedtime, as it may interfere with your ability to fall asleep.

Stress Management

Stress and anxiety can wreak havoc on your sleep. Incorporating stress management techniques like mindfulness, deep breathing exercises, or yoga into your daily routine can help you relax and improve your sleep quality. Creating a bedtime ritual that includes these practices can signal to your body that it’s time to unwind.

Conclusion

We all need good rest, and sleep is the best remedy to prevent any disease and help your body recover. That’s why we need to focus on sleeping well, especially since most people today suffer from modern stress and don’t take proper care of themselves.

At Wellcare, we believe you must take care of yourself before you can take care of your loved ones. We all work hard, wanting to provide the best for our families, but we often forget to care about ourselves.

That’s why it’s not only necessary but crucial to prioritise creating your perfect sleep environment. You will thank yourself after spending some time to create a perfect environment; you will love it too! I recently upgraded my bedroom and I just LOVE going to sleep at night. I have a good scent, the right equipment, comfortable bedding, a perfect environment, and an electric blanket to warm my body and heart on cold winter nights.

I encourage you to do the same!

As the next step, you can download our FREE ebook, "How to Create the Perfect Sleep Environment," and learn how to create your ideal sleep space so you can replicate my best sleep experience at home.

Click on the link below to download this ebook now, and I wish you a happy, comfortable night of sleep ahead!

https://blog.wellcare-global.com/free-ebook-download-how-to-create-the-perfect-sleeping-environment