We don’t mean to be dramatic—but Improving your sleep hygiene might just change your life. Discover our top tips and restful stays—because better sleep starts here.
Sleep is a cornerstone of health and wellness, yet it’s often the first thing we sacrifice in our busy lives, unfortunately. Poor sleep not only leaves us feeling groggy but also impacts our mood, productivity and overall well-being.
That’s where sleep hygiene comes in—a set of habits and practices that promote better sleep quality. Whether you’re struggling with insomnia or want to optimize your rest, improving your sleep hygiene can make a world of difference.
And for those looking to take it to the next level, sleep tourism offers a growing trend of destinations designed to help you catch up on some serious zzz’s.
Why Sleep Hygiene Matters
Sleep hygiene refers to the practices and habits that support good sleep. While the term might sound clinical, it simply means creating an environment and daily routine that encourages restful sleep.
Sleep hygiene is essentially aligning your lifestyle with your body’s natural sleep-wake cycle, known as the circadian rhythm. Quality sleep is vital for nearly every function of the body. It helps consolidate memories, repair tissues, regulate hormones and strengthen the immune system.
Poor sleep, on the other hand, can lead to chronic health issues like obesity, heart disease, diabetes and even mental health conditions including anxiety and depression.
The good news? Even small changes in your sleep habits can lead to significant improvements.
Seven Tips for Better Sleep Hygiene
Try out these seven go-to tips for more restorative sleep. They say it takes 30 days to make a habit stick, so be consistent and patient!
1. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. This consistency makes it easier to fall asleep and wake up naturally.
2. Create a Relaxing Bedtime Routine
Try calming activities before bed, like reading, gentle yoga or a warm bath. Avoid screens during this time, as blue light emitted by phones and tablets can suppress melatonin production.
3. Optimize Your Sleep Environment
Your bedroom should be a sleep sanctuary. Keep it cool, dark and quiet. Invest in comfortable bedding and consider blackout curtains or a white noise machine to minimize disruptions.
4. Watch What You Eat and Drink
Avoid heavy meals, caffeine and alcohol close to bedtime. While a glass of vino might make you feel sleepy initially, it disrupts your sleep cycles later in the night.
5. Limit Daytime Naps
If you need to nap, keep it short—20 to 30 minutes—and avoid napping late in the day, as it can interfere with nighttime sleep.
6. Get Regular Exercise
Physical activity can help you fall asleep faster and enjoy deeper sleep. Aim to finish your workout a few hours before bedtime to avoid overstimulation.
7. Manage Stress and Anxiety
Stress is one of the biggest culprits of poor sleep. Meditation, deep breathing or journaling can help calm your mind before bed.
Avoid These Three Common Sleep Hygiene Mistakes
Trust us—you’ll thank us later.
- Relying on Sleep Aids. While occasional use of sleep aids can be helpful, they’re not a long-term solution. Focus on building sustainable sleep habits instead.
- Using Your Bed for Non-Sleep Activities. Okay, this one is hard. Your bed should only be for sleep and sex. Avoid working, watching TV or scrolling through your phone in bed to train your brain to associate the bed with rest.
- Ignoring Underlying Issues. If sleep hygiene alone doesn’t resolve your sleep problems, consult a healthcare provider. Conditions like sleep apnea or chronic insomnia may require medical intervention.
Enter: Sleep Tourism
Over the last few years, sleep tourism has taken off, catering to those who want to prioritize rest and recovery while traveling. Sleep tourism combines the principles of sleep hygiene with luxurious accommodations, expert guidance and tailored experiences to help guests achieve their best sleep ever.
So what exactly is sleep tourism? Sleep tourism is the latest travel obsession centered on overnight stays designed to enhance sleep quality through tailored environments and services. Think specially designed rooms with noise-canceling walls, customizable mattresses, blackout curtains and aromatherapy options. Many hotels and resorts also offer sleep consultations, yoga, meditation and other programs to support rest.
What to Look for in Sleep Tourism Destinations
Here’s what to keep an eye out for when choosing a destination that prioritizes better sleep:
- Specialized Sleep Programs. Look for places that offer packages with sleep assessments, tailored treatments and consultations to tackle your unique sleep challenges.
- Sleep-Friendly Amenities. Think customizable mattresses, blackout curtains, noise-canceling walls and calming aromatherapy to create the perfect sleep sanctuary.
- Wellness Activities. From yoga and meditation to soothing massages, these activities are designed to help you relax and drift off with ease.
- Sleep-Supportive Nutrition. Find destinations with menus and tips that focus on foods known to encourage restful sleep.
- Expert Consultations. Access to sleep experts or wellness coaches who can provide personalized advice to fine-tune your sleep routine.
Five Destinations for Sleep Tourism
Looking to prioritize rest on your next getaway? These amazing destinations have fully embraced the sleep tourism trend, offering personalized experiences to help you get the best sleep of your life.
1. Six Senses Douro Valley — Portugal
Located in Portugal’s picturesque wine region, Six Senses Douro Valley offers a “Sleep Wellness Program” designed to improve sleep patterns and overall well-being.
The program includes a wellness screening and sleep consultation, personalized spa treatments, fitness and wellness activities, and nutritional guidance on sleep-supportive foods. Guests can also benefit from sleep tracking and analysis to gain insights into their sleep quality.
2. Kamalaya Wellness Sanctuary — Koh Samui, Thailand
Kamalaya is renowned for its holistic approach to wellness, offering a “Sleep Enhancement Program” that combines traditional Eastern healing practices with modern therapies.
The program includes acupuncture, herbal remedies, wellness consultations and therapies aimed at improving sleep quality. Guests can also participate in yoga and meditation sessions designed to promote relaxation and better sleep.
3. The Cadogan, A Belmond Hotel — London, UK
In collaboration with sleep expert Rob Hobson, The Cadogan offers a “Sleep Concierge” service to enhance guests’ sleep experience. This service includes weighted blankets, lavender pillow sprays and guided meditation recordings. The hotel aims to create a restful environment that promotes deep, restorative sleep.
4. Amanpuri — Phuket, Thailand
Amanpuri’s “Sleep Retreat” is tailored to support deep, restorative sleep through personalized wellness plans. The retreat includes guided yoga sessions, spa treatments and relaxation techniques designed to improve sleep quality. Guests can also benefit from nutritional guidance and mindfulness practices aimed at promoting overall well-being.
5. Equinox Hotel — New York City, New York
Equinox Hotel is redefining sleep luxury with its Art + Science of Sleep program, developed in partnership with Dr. Matthew Walker, a leading sleep scientist. Guests can enjoy a two-night stay in rooms engineered for optimal rest, complete with AM + PM Rituals, cryotherapy, Spa Wave Tables and hot and cold plunges.
With amenities designed to support melatonin production and regulate circadian rhythms, Equinox turns sleep into a science-backed wellness experience.
Better Sleep, Better You
Improving your sleep hygiene is a powerful way to transform not just your nights, but your days as well. Small changes like maintaining a consistent schedule and creating a calming bedtime routine can make a significant impact. And for those who want to elevate their sleep game, exploring sleep tourism at specialized resorts can ensure you learn to get a great night’s sleep.
About Vacayou
At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!
No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.
Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel.
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