Sleep tourism is the wellness trend we've all been waiting for

Oh, the joy of a siesta, or a snooze on a shaded sun longer somewhere far-flung. Holidays can help us to reset, break with routine, and lull busy minds. Now, sleep tourism is the new travel trend taking things one step further, in the form of sleep retreats. In 2023, “there is no doubt that sleep-focused holidays are one of the biggest trends in the travel industry" notes Jules Perowne, CEO and founder of Perowne International. Rather than embracing a jam-packed itinerary with little breathing space or downtime factored in, weary holidaymakers are jetting off in search of a good night’s rest.

Prioritising some shut-eye, hotels globally are now offering sleep-specific retreats and specialist-backed programmes to those seeking somewhere soothing to lay their heads. “It is no longer enough for a hotel to just offer wellness on the side; they need to embrace it by offering a more holistic approach to wellness, with a specific goal in mind – and the most in-demand goal currently is improved and enhanced sleep,” add Jules.

Malminder Gill, Harley Street hypnotherapist and sleep expert, attributes the emergence of the sleep tourism trend to “the general wellness/longevity trend. Guests want more than just a bed for the night; they want an experience and something that enhances their wellbeing. Better sleep has numerous positive effects on the body and psyche.”

Sarah Wilde, sleep consultant at Beyond Insomnia, adds “The rise of sleep tourism is a fascinating result of our new-found interest in getting good-quality sleep. Whether you are going to have your sleep monitored or ensure you have the optimal surroundings for sleep, it shows how much we have finally started to value it.”

What is a sleep retreat?

A sleep retreat involves stays where you, the guest, place focus on your sleep. Ranging from basic add-ons, which might include pillow menus, sleepy teas, and bath salts, to more comprehensive multi-day programmes guided by specialists and clinicians, the general goal of a sleep retreat is to, well, improve your sleep.

How do sleep retreats work?

Hotels with dedicated sleep programmes allow guests to focus more intently on improving their sleep and sleep health away from the distractions of everyday life, often over several days/weeks. Those with a diagnostic component to their programmes will work to determine the root cause of a guest’s sleep difficulties, examining everything from barriers to sleep to testing how deep your sleep is; they can also suggest treatments and therapies to help rectify such disturbances. From stress and anxiety to insomnia and other sleep-related problems, like snoring, there are many potential culprits. “Typically, stress and poor sleep are associated. Stress may impair the quality of your sleep and your ability to fall asleep and stay asleep. Insufficient sleep increases stress, producing an unbreakable cycle,” Malminder notes.

Aiming to counter poor sleep quality, sleep retreats may offer a suite of services beyond diagnostics, including low-intensity activities, like yoga and walking, as well as meditation, reflexology, and massage. Meanwhile, some hotels have kitted out their bedside tables with sleep trackers (or other forms of wearable smart tech) to enable guests to measure their breathing and movements during the different sleep stages.

How to create a sleep retreat at home

Malminder suggests following “the fundamental sleep hygiene protocol before anything else. Many people disregard this because it appears too ‘simple.’” In terms of your sleeping environment, there are some basic things you can do to promote better sleep. Weighted blankets (praised for their calming effects), appropriate pillows, and a lavender-infused pillow mist could all help you get to sleep quicker. Pre-bed meditations can prove beneficial too, while a soak in a bath with sleep salts or aromatherapy essential oils can also work to prompt sleep.

Malminder suggests to also “consider other methods to improve your sleep, such as avoiding glucose spikes and eating 3–4 hours before bed, […] and avoiding screens at night to give melatonin a chance to work.” Indeed, creating a regular routine around sleep, from powering down electronic devices to brewing a sleep tea (something with camomile is ideal) pre-bed, can reap rewards. “Make sure you wind down for a couple of hours before you head to bed. Do something relaxing but not mentally or emotionally stimulating (so ditch the true crime documentaries)” adds Sarah. Additionally, “Getting some sunlight/grey sky in your face and eyes as soon as you wake up can go a long way towards establishing your circadian rhythms”, Malminder notes.

Are sleep retreats worth it?

Sleep is the body’s main restorative process, meaning getting enough of it is vital to our basic functioning. Sarah adds: “Sleep is one of the key pillars of good health and performance and both will suffer with prolonged lack of sleep. Two big potential problems of persistent lack of sleep include low mood developing into depression and weight gain due to hormonal effects.” With that in mind, taking the time to get a handle on one’s sleep and identify sleep issues is certainly something worth prioritising. It could be argued that the prioritisation may be actioned more readily when away, with a shift of environment perhaps prompting a new outlook or approach.

“I think holidays that focus on wellbeing can be really helpful to destress from a busy life. And if you can do so in a bed that is at least as comfortable as the one at home, so much the better. Being in a luxurious surrounding and learning more about your sleep, could be really enjoyable and helpful”, offers Sarah. “However, if you are suffering with insomnia, it is unlikely to help in the longer term. This is because you need to address your sleep problems at home, in the context of your everyday life. The gold-standard approach to treating insomnia (as recommended by sleep doctors internationally) is using cognitive behavioural therapy for insomnia (CBTI), which addresses sleep-defeating habits and beliefs so that you sleep better for the long term.”

Presumably, a key factor regarding how sleep retreats will benefit someone will depend on what an individual’s sleep issues are. Once those issues have been identified, an appropriate treatment plan can be applied. Some may consider a sleep retreat, where a practical programme developed by sleep experts can be offered in real-time, to be a beneficial spur in their journey to better sleep. With many people suffering from disturbed sleep and peoples’ preoccupations around the subject on the incline, it’s encouraging to know that there are several avenues towards improved sleep at our disposal, both at home and abroad. For those keen to test the latter, the following retreats could prove a good starting point in your pursuit of a full eight hours…

The best sleep retreats to try

SHA Wellness Clinic, Spain

Spain’s SHA Wellness Clinic, which opened in 2008, is a medical spa that works across an extensive range of health issues, including sleep problems and chronic exhaustion. Sleep Medicine specialist Dr Vicente Mera, “who is trained to identify the origins of atypical sleep patterns”, leads on several sleep therapies offered at the clinic, including Sleep Medicine Consultation, Night Polygraphic Diagnosis, CPAP Diagnosis and Treatment, and Psychophysiological Test of Sleep and Daytime Activity, all of which can be added to any of SHA’s bespoke wellness programmes. Those staying in SHA’s Presidential and Royal Suites will slumber on HOGO mattresses which claim to "promote mental balance, reduce oxidative stress, favour cell regeneration, and improve the functionality of the immune system".

Sleep Retreat at Six Senses Spa Thimphu, Bhutan

The Sleep Retreat, which forms part of the Six Senses Spa Thimphu Wellness Programme, ranges from three to 10 nights, commencing with a personalised wellness screening. Their resident Sleep Doctor is on hand to offer advice, while wellness therapies and relaxing treatments (such as Bhutanese hot stone baths and holistic massage), as well as low-intensity training plans combine to help "restore energy levels and establish a balanced, and sustained, sleep pattern" Other Six Senses also offering sleep programmes at their spas include Six Senses Fiji, Six Senses Fort Barwara, Six Senses Ibiza, and more.

The Sleep Concierge at The Cadogan, a Belmond Hotel, UK

The Sleep Concierge service at The Cadogan (in partnership with Harley Street Hypnotherapist and Sleep Expert, Malminder Gill) is offered exclusively to hotel guests on a complimentary basis. Comprising a sleep-inducing meditation recorded by Malminder (available in-room via the hotel app), a pillow menu and pillow mist, the option of a weighted blanket, and a bedtime tea developed by The Cadogan specifically for the Sleep Concierge, the focus is placed on helping guests wind down. Guests can also book an in-room 1-2-1 with Malminder Gill in person if booked in advance.

Swedish mattress purveyor Hästens, which makes some of the world's most luxe and expensive mattresses, has opened its very own Sleep Spa hotel in Coimbra, Portugal. What's special about this experience is the opportunity to sleep on a dreamy, queen-like mattress that is so exclusive you are unlikely to ever encounter one like it in your regularly scheduled life. (If you were curious about Drake's mattress after hearing the iconic God's Plan lyric “I only love my bed and my momma I'm sorry,” know that he sleeps on a $395,000 bed designed by Hästens.)

In the wilds of Southwest Texas, Big Bend National Park lies below one of the world's darkest stretches of sky. Having the least light pollution of the lower 48 states' national parks, showers of dazzling meteors, wispy edges of the Milky Way, and crisp constellations show themselves to a sparse population of stargazers in the Chihuahuan Desert. Then, after the night show, dreamers get to rest their heads in a place with pristine sleeping conditions. If there's any outdoor destination where sleep itself is a draw, it's here. And StarStruck Glamping in nearby Alpine, Texas – a place with no light or noise pollution – is where we would choose to do it. Travellers here sleep in geodesic dome-shaped tents, each appointed with its own telescope. And the glam part? Amenities like a no-hassle push-on firepit, mini outdoor and indoor kitchens, a shaded dining area, sun loungers, and air-conditioning.

A top hotel with a sleep program worth knowing about is the Carillon Miami Wellness Resort – a four-time Readers' Choice Award winner. The all-suite beachfront hotel is best-known for its luxury approach to wellness. It's home to a top spa, offers a lengthy list of fitness classes, and makes use of integrative health treatments, including acupuncture, physical therapy, and energy healing. The resort's sleep therapy offering is out of this world. It starts with resting on a lounger with headphones and a mask, in a dimly lit, glowing purple room that uses electromagnetic and infrared technologies. This stage helps to release electromagnetic frequencies stored in the body. Next comes a soak in a floating bath infused with 800 pounds of Epsom salt. To complete the experience, you enter a 20-minute meditation pod that makes use of coloured light and rhythmic beats. The goal of this treatment is to prepare guests for the best night of sleep in their life. Carillon Miami Wellness Resort also has Bryte AI mattresses.

Four Season Resort Bali at Sayan – a lush, jungled, five-star property in the Sayan Valley frequented by celebrities and rivalled by none – offers a Life Talks and Meditation series that is at the core of its wellness program. One of the 60-minute sessions available is a “sacred nap.” Guests get to snooze suspended from the bamboo ceiling in an aerial silk hammock, listening to the sounds of nature and the life story of Buddha as told by Ibu Fera.

Rosewood London is one of Traveller editors' most-loved hotels in all of London. Housed in a smartly restored Edwardian mansion, the hotel has all the grandness of a country home but is conveniently located in the heart of Holborn. In tandem with Rosewood Hotels & Resorts' Alchemy of Sleep programme, launched in 2022, Rosewood London welcomes guests with an in-room beauty sleep kit by Votary, which features amenities that assist in getting a good night's sleep. Next comes calming messages, centring meditation sessions, and a personal consultation to help guests make a game plan for getting a better night's sleep in their daily lives, post-hotel stay.

Wine and wellness lovers will be drunk on the fantasy of a visit to Royal Champagne Hotel & Spa. The premier luxury wellness destination of Champagne, France – 45 minutes from Paris – is a top stay for foodies and spa enthusiasts alike. Within the past year, the hotel launched its Royal Sleep Experience. This new wellness program is a partnership with French beauty brand AIME. Guests receive AIME products that promote quality sleep, such as calming essential oil sprays and melatonin-based drops that help to regenerate skin overnight. In-room amenities of note include a meditation box, satin face mask, and candle massage.

At Six Senses Ibiza, a wellness-focused oasis of calm on Spain's Balearic archipelago, travellers can opt to book a three- to seven-night sleep treatment. The program is ideal for those seeking to improve sleep patterns; restore mood, memory, and energy levels; reduce stress; or establish a sustainable sleep routine. Components include a consultation with the property's resident sleep doctor; a 45-minute general wellness screening; yoga nidra (a traditional sleep-inducing meditation); massages; fitness classes such as yoga, Pilates, or personal training; sleep amenities; and sleep tracking throughout the duration of your stay.

Sections of this article originally appeared on Condé Nast Traveler US.