I Tried the Low-Effort Japanese Kaizen Method to Quickly Improve My Sleep − It's So Easy to Do

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.

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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.

Meet the Expert

Hannah Shore

As the Head of Sleep Scientist at Mattress Online, Hannah is passionate about how our bodies work and rest. She previously pursued a Bachelor of Science in Sports Science and a Master of Science in Biomechanics, which informs her understanding of sleep's impact on the body and how to use this knowledge to promote healthier, restorative sleep. This also led her to study a Sleep Medicine programme at the University of Oxford.

Designing your bedroom for better sleep can be a game-changer for deep rest.

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