Sleep is weird. You can crash for 7 hours and still wake up feeling like a truck hit you… or you can get the same 7 hours and wake up feeling fresh and focused. Recently, a post by Jay McHale (a former investment banker) went viral for saying exactly that:“You sleep 7 hours in Japan and wake up energized and healthy. In America, the same 7 hours leaves you exhausted and reaching for coffee. And no one talks about why.”And honestly? He might be onto something. He broke down 7 key differences in how the Japanese sleep versus how people do it in the US—and it’s got people rethinking their entire bedtime routine.
The bedroom temperature
So here’s a fun fact: in Japan, people sleep in rooms that are around 55°F (13°C) on average. In the US? Americans like things warmer—68 to 72°F (20–22°C) kind of warm. Turns out, your body wants to cool down at night. It’s part of how your brain says, “Alright, time to sleep.” When your room is too warm, your body fights to lower your core temp, which can mess with your deep sleep. That means you’re tossing, turning, waking up in the middle of the night—and probably not even realizing it.In Japan, cooler rooms help the body drop into deeper sleep faster. So while we’re snuggled up in fluffy, heated bedrooms, they’re chilling—literally—and waking up way more refreshed.Pro tip? Drop your thermostat a few degrees at night. Throw on a cozy blanket, and you might notice better sleep in just a few days.
Mattress matters
Jay writes, “We sink into soft mattresses on raised beds… plush comfort is king.” And that’s exactly the issue.In the US, soft, cloud-like mattresses are everywhere. Americans are obsessed with memory foam, pillow tops, and that “sinking in” feeling. But that comfy feeling might be the reason you’re waking up with a stiff back or neck, he writes. In Japan, firm sleeping surfaces—like futons on the floor—are still super common. These firmer setups support the spine and keep your posture in check while you sleep.You don’t have to toss your mattress, but maybe try a firmer topper or reevaluate that “cloud bed” hype. A few nights of adjustment could leave you feeling less achy and way more rested.
The hot bath hack
Now here’s a Japanese bedtime habit we should all be copying: taking a hot bath before sleep.In Japan, a warm bath (usually around 104°F or 40°C) is part of the nightly wind-down routine. And there’s science behind it. When you soak in warm water and then step out, your body temperature drops slightly. That drop signals to your brain that it’s time to sleep.Plus, warm baths help relax your muscles, chill your nervous system, and clear away stress from the day. You don’t need a fancy setup—just a quick 10 to 15-minute soak before bed can work wonders.Way better than doomscrolling on your phone under the covers, right?
The culture of sleep
Here’s a wild one—how we think about sleep matters. Jay points out that in America, we basically shame people for being tired.We’ve got that “you snooze, you lose” vibe. If you’re exhausted, you’re told to push through. And how do we cope? Caffeine. Lots of it.In Japan, it’s different. Feeling tired is seen as a sign of hard work and dedication. They even have a phrase—“Otsukaresama deshita”—which literally means “You must be tired” and is meant as a compliment.They also embrace “inemuri”—napping in public—which is considered totally normal and even honorable. Imagine nodding off at your desk in the U.S. and being praised for it. Nope. Not happening.When rest is respected, your nervous system actually chills out. You stop fighting fatigue, and guess what? You sleep better.
Pillow talk
In Japan, people often sleep with sobakawa buckwheat pillows. They’re small, firm, and super supportive. The hulls inside adjust to your neck’s shape, keeping your spine in proper alignment all night long.Compare that to the giant fluffy pillows many Americans use, which might feel nice at first but often push your head forward, ruining your neck posture for hours.Bad pillow = sore neck = restless sleep.If you’re constantly waking up with neck pain or headaches, your pillow might be the villain. Switching to something with firm support could be a total game-changer.
Tech boundaries
Let’s face it—we’ve turned our bedrooms into entertainment zones. TVs, tablets, phones… TikToks, Netflix, YouTube, scroll-scroll-scroll.Japanese teens do have smartphones (95% of them, actually), but there’s a cultural difference: they’re more mindful about how and when they use them. There are clearer boundaries. No bingeing high-stim shows or getting caught in a doomscroll loop right before bed.Meanwhile, in the US, we’re often watching intense shows, reading emails, or scrolling through drama before lights out. It’s overstimulating and messes with our ability to relax. Your brain stays wired long after you’ve set the phone down.Creating some digital boundaries—even just 30 minutes of screen-free time before bed—can help your mind unplug and your body slip into better sleep.
Same 7 hours. Totally different results
The Japanese aren’t just sleeping longer—they’re sleeping smarter. From cool bedrooms to firm beds, calming rituals to supportive pillows, they’ve turned sleep into an art form.It’s not magic, it’s lifestyle.So maybe the secret to better sleep isn’t another app or gadget. Maybe it’s doing a little less, getting back to basics, and stealing a few tips from Japan.Try one or two of these habits for a week and see what happens. Your body (and your snooze button) just might thank you.Disclaimer:The content provided in this article is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making changes to your sleep habits, medications, or lifestyle. Individual needs and health conditions vary, and what works for one person may not be suitable for another. The opinions mentioned, including those cited from public sources, do not replace professional medical guidance. Use this information at your own discretion and responsibility.
