Follow these 5 Nordic sleep hacks to unlock an extra 55 minutes of rest and skip 3 a.m. wake ups

Regularly clocking up between seven and nine hours of sleep is a pillar of our overall health. Studies even suggest that maintaining a consistent bedtime and sleeping for at least seven hours for at least five days per week could add four years to your lifespan, with researchers dubbing this practice the 7:1 sleep rule.

One nation getting their seven hour's of shuteye per night is Norway, with the average Norwegian adult racking up seven hours per night on weekdays. And this can be chalked up to healthy Nordic lifestyle habits.

I've found that a lot of habits associated with Norway are actually scientifically proven to boost sleep quality and duration, along with reducing the time it takes to fall asleep. From optimal dinnertimes to sunny walks, here are the five Nordic sleep hacks to try today for better sleep tonight.

Key takeaways

• The average sleep duration in Norway is 7 hours hours per workday nights, a duration associated with increased longevity.
• Many Nordic habits, such as prioritising a relaxing sleep environment and healthy eating, are science-backed ways of improving sleep.
• For instance, the average dinner time in Norway is between 4pm and 7pm, with an early evening meal associated with an extra 55 minutes of sleep.
• 85% of Norwegians enjoy regular local walks, which studies indicate lowers blood pressure and improves sleep quality.

The 5 Nordic sleep hacks to try today for better sleep tonight

1. Eat your evening meal earlier

In Norway, dinner is served much earlier than most other European countries, with research indicating that residents tuck into 'middag' (the main hot meal of the day in Norway) between 4pm and 7pm on average.

Why does an earlier dinner aid sleep? Studies have shown that time-restricted eating can actually increase total sleep time by 55 minutes.

On the flip side, eating your dinner later means your body is busy digesting your food when it should be preparing for sleep. Additionally, a later meal can result in blood sugar fluctuations (a leading cause of waking up at 3 a.m.), as well as interfering with melatonin production (the sleepy hormone). That means later mealtimes makes it harder to both fall and stay asleep.

2. Fill up on berries and omegas

According to Harvard Health, the Nordic diet is rich in fatty fish like salmon, mackerel, and herring, and fruit such as berries. Not only do health organisations advise an increased intake of oily fish and berries for overall health, these Nordic food staples are also great for sleep health.

Berries are linked to longer sleep duration and improved sleep quality, while fish consumption has been found to boost sleep quality and daytime functioning.

In fact, a pilot study discovered that children who had a daily supplement of omega-3 (found in fatty fish) had fewer nighttime awakenings and slept an average of 58 minutes more that other subjects.

3. Create a relaxing sleep environment

According to travel website Visit Nordic, the concept 'hygge' is widely recognized and embraced in Norway. Hygge essentially means the creation of a cozy, relaxing sleep environment.

Creating a comfortable sleep environment has been found to improve sleep, with one survey finding that 76% of respondents saying they sleep better when they feel cozy beforehand and 72% answering that they feel more refreshed after sleeping in a cozy state.

4. Go for a walk

Thanks to a culture of open-air life and walkable cities like Bergen and Oslo, Norway is a country of walkers. Research has shown that walking is the most common forms of physical activity in the country and 85% of Norwegians engage in local walking.

Mindful walking is associated with boosted sleep quality, while going for a walk can improve your sleep duration, too. What's more, further studies have found that spending time in nature lowers cortisol levels, increases energy levels and improves quality of sleep.

That means that if stress or nighttime anxiety is waking you up at 3 a.m., spending time in nature can help regulate your nervous system and sleep through the night.

5. Make evenings for relaxing, not working

Norway ranks the No 1 country in Europe for work-life balance thanks to a work culture that focuses on wellbeing and an earlier end-of-play.

A good work-life balance can significantly improve sleep, with gruelling work hours linked to poor sleep quality, shorter sleep duration, and sleep deprivation. So, to keep your work-life-balance in check, follow the 10-3-2-1-0 sleep rule and ditch work-related projects at least two hours before bedtime.

3 other sleep hacks to fall asleep fast and stop 3 a.m. wake ups

1. Block out sleep disrupting light

A room filled with too much light has been associated with nighttime awakenings, while light pollution has been linked to shorter sleep duration.

To combat sleep disrupting light, invest in a simple eye mask. Eye mask have been proven to promote sleep and leave you feeling energized the next morning.

2. Hydrate, but not too close to bedtime

Studies have highlighted the importance of staying hydrated for the sake of your sleep, with dehydration causing sleep issues.

However, drinking too close to bed can also cause sleep problems, particularly nocturia. To stay hydrated without wrecking your sleep, research recommends consuming no more than 500ml of fluid within two hours before bedtime.

3. Snack on nuts and seeds

If you're vegetarian or vegan, then the fatty fish recommendation above may be off limits.

However, there are other sources of sleep-boosting omegas. For instance the Vegan Society suggests eating these good vegan sources of omega-3: walnuts, flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds.