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A centuries-old Japanese sleep practice could be the key to revitalizing rest.
While Western preferences prioritize plush mattresses and abundant bedding, the Japanese approach to rest favors a minimalist method for settling in and sleeping deep.
The secret is a “shikibuton,” which sleep doctor Dr. Hiroshi Takeda says “keeps the spine in a neutral position, reduces pressure points and improves circulation.”
A “shikibuton” — pronounced “she-key-boo-tawn” — is a firm, rollable, futon-style mattress designed to be used directly on the floor. Meant to mimic the experience of sleeping on the earth with minimal support, they are between 3 and 4.5 inches thick.
The thin mattress is traditionally handsewn, stuffed with cotton and blessedly devoid of synthetic materials, PFAs, flame retardants and activating chemicals.
“A soft mattress can cause the body to sink in unevenly, leading to poor spinal alignment and restless tossing and turning,” Takeda said, in partnership with Furniture in Fashion.
“A firmer surface like a shikibuton keeps the spine in a neutral position, reduces pressure points and improves circulation, helping the body relax more quickly.”
If you’re open to a minimal approach but not quite ready to trade in your pillow top for a floor futon, Takeda suggested a few easy-to-adopt modifications.
Go hard and low
“Consider a firmer mattress topper or a supportive mattress to prevent sinking,” he said. Additionally, a bed frame with a low profile can mimic the grounded feel of a shikibuton.
Shelby Harris, PsyD, a licensed clinical psychologist and director of sleep health at Sleepopolis, previously told The Post that firmness and feel are secondary to form.
“A good mattress will keep your spine aligned while you sleep. Your sleep position, body type and personal preferences for feel and materials will all play a role in determining which mattress is best suited for your needs,” she said.
Invest in a buckwheat pillow
“Traditional Japanese pillows are filled with buckwheat husks, which mold to the shape of your head and neck, providing optimal support and better airflow. Unlike memory foam, these pillows don’t trap heat, keeping your head cool all night,” explained Takeda.
Although most Americans sleep with two pillows, Missouri physical therapist Sammy Spiegel said the two-pillow system — which she dubbed “two-pillow syndrome” — contributes to poor posture.
Other sleep specialists generally recommend dozing with just one pillow behind the head because it allows for a more natural alignment of the spine and neck, lowering the risk of pain and discomfort.
Declutter your bedroom
“Keep only essential bedroom furniture and avoid excessive décor,” advised Takeda. “Japanese interiors emphasize minimalism and calm, which reduces mental stimulation before bed.”
Studies have shown that spaces function as our psychological home, places of comfort and security that operate as an extension of our identity.
And who wants to be a messy, dusty, mite-ridden mess?
As The Post previously reported, clutter can increase the risk of developing a mood disorder, stunt creativity, decrease productivity, diminish energy and interfere with concentration and decision-making.
A highly cluttered environment could also lead to communication or relationship struggles, as the distraction of all the visual stimuli could interfere with reading others’ expressions and emotions.
Breathe deep
“A common Japanese breathing practice for relaxation involves inhaling for 4 seconds, holding for 7 and exhaling for 8, this slows the heart rate and signals the nervous system to wind down,” shared Takeda.
This breathing pattern, developed as a variation of an ancient yogic technique, is a favorite among psychologists.
To give it a try, sit up with your back straight, and place the tip of your tongue behind your upper front teeth.
Exhale through your mouth, around your tongue, then close your mouth and inhale through your nose for four counts.
Hold your breath for seven counts, before exhaling through your mouth for eight counts. This cycle counts as one breath — repeat three more times so you complete it four times in total.
Keep it cool
“A cooler sleeping environment (around 60-66°F) mimics Japan’s natural nighttime climate, triggering melatonin release and helping you fall asleep faster,” explained Takeda.
Research has established the relationship between temperature and sleep regulation.
Dr. Alex Dimitriu, a psychiatrist and sleep doctor based in California, echoed Takeda’s advice. He previously told The Post that a cold room — between 60 and 67 degrees — is best for getting to and staying asleep, noting that when your body temperature drops, it signals it’s time to slow down.
However, the precise, optimal temperature for drifting off varies between experts. The Sleep Foundation recommends aiming for 65 degrees Fahrenheit, while Cleveland Clinic supports setting the thermostat at 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark and quiet” cave.
Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a huge disruptor for REM sleep,” the sleep stage associated with dreaming.
