Iltapala & Sauna? : 5 Finnish rituals that instantly improve your sleep

Many people sleep worse in the summer. Not only the longer daylight hours, but also significantly higher temperatures make it difficult for the body to enter rest mode. Heat makes it difficult for the body to cool down, which is necessary for deep, restful sleep, while brighter evenings disrupt melatonin production. Both can lead to problems falling asleep and staying asleep.

Good sleep is important for overall health

Since restful nights are essential for our balance and contentment, we're now turning to true professionals in all things restful: the Finns. According to the World Happiness Report, Finland is the happiest country in the world for the eighth year in a row. And although the days in the far north are long in summer and short in winter, the people there seem to have found a way to maintain their sleep quality at a top level. Sleep expert Dr. Rebecca Robbins shares five secrets of Nordic sleep culture with ŌURA, a Finnish technology company specializing in health.

5 tips we learned from the people of Finland

1. Get out into nature. Spending time outdoors every day, even in cities, is part of everyday life in Finland and makes it easier to fall asleep. Not only sufficient exercise, but also the calm nature radiates can help regulate the nervous system. Dr. Robbins' tip: "Time outdoors promotes respiratory and heart function, emotional well-being, and sleep. Nature helps reduce stress—a major factor in sleep problems."
2. Minimalism in the bedroom: Blackout curtains, soft lighting, and tidy bedrooms create a calm, conscious sleep environment. A tidy environment helps many people find inner peace. Dr. Robbins' tip: "The ideal bedroom is free of clutter, softly lit, and soothing. Neutral colors and good air quality also promote better sleep."
3. A light "iltapala" before bedtime. The typically Finnish "iltapala" describes a small, light meal eaten after dinner but before bedtime, typically one to two hours before bedtime, for example, herbal tea, rye bread, or yogurt. Dr. Robbins' tip: "Nutrition is crucial—not just what we eat, but also when. A hearty breakfast and lunch, followed by a light dinner well before bedtime, can reduce sleep disturbances. Swapping alcohol for herbal tea can also be helpful."
4. Cultural Bedtime Rituals : Beyond the meal, many Finnish families end the evening with candlelight, stories, music, or simply quiet connection. Simply reducing screen time (especially in the evening) can do wonders for sleep quality. Dr. Robbins' tip: "Evening rituals like reading or reflecting on the day help calm the mind and ease the transition to sleep."
5. Sweating before bed: In Finland, heat is even part of the sleep ritual – in the form of an evening sauna session. Dr. Robbins explains to ŌURA why: "Passive heat therapies like a sauna session help reduce inflammation and strengthen the cardiovascular and immune systems. Some studies even show that people who use the sauna regularly often sleep more restfully."

Healthy sleep hygiene and quality sleep are so important because they allow both body and brain to regenerate. This is essential for mental performance, the immune system, mood, and even long-term physical health. And even though we've been spared long periods of heat this summer, it certainly can't hurt to try out a few of the Finnish tips.

eke Brigitte

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