Author: Nora Tobin

The Art of Rest: How to Achieve Deep Sleep Every Night

Posted on by Nora Tobin

As the days shorten and the holiday season invites a rare pause, we enter the season of restoration. This time can be a natural window to reclaim the rest our bodies crave but rarely receive. During the winter months, nature recalibrates through stillness, and humans are biologically wired to do the same—but we must first purposefully flick a physiological switch from drive to restore.  

Small, intelligent shifts can activate the parasympathetic nervous system (PSNS)—our body’s built-in “rest and repair” mode—and set the stage for the kind of sleep that influences several aspects of our life, such as the balance of hunger hormones, cognitive cleaning, and mood stabilization.  

Below, I share science-backed techniques and foundational practices to help you access deep sleep this season, so you can move through the holidays not just rested but renewed. 

What Is Deep Sleep?

Four Seasons Mattress
Four Seasons Signature Sleep Collection marries the science of sleep with luxurious indulgence. From the temperature-regulating mattress layers to sateen weave sheets, every detail is designed to help the body relax and fully reset.  

But first, what is deep sleep? And why is it so important? 

Deep sleep, also known as slow-wave sleep, is the most restorative phase of the night, when the body performs its most powerful repair work. Adults should spend 10 to 20 percent of total sleep time in this phase (roughly 40 to 110 minutes). 

During the slow-wave phase, a lot happens:  

  • Growth hormone surges, accelerating tissue repair, speeding athletic recovery, and influencing longevity genes.  
  • The brain consolidates memory and rewires neural connections, imprinting new information to retain in the brain.  
  • Amyloid plaques linked to cognitive decline are cleared, flushing out the buildup of toxins and metabolic waste. This process is known as glymphatic drainage, and it happens almost exclusively during sleep.  

So how do you ensure you get enough deep sleep every night? Too often we move a million miles a minute during the day, rarely slowing down come evening—and then we expect to fall right asleep. Transitioning into restorative sleep requires a physiological pivot from alertness to rest.  

Here are holistic methods and tech-driven solutions that specifically activate the PSNS that manages the body’s “rest and repair” functions. You can practice them at home or hotel and choose one or all of them. I suggest finding the method that you enjoy the most and focusing on it.  

Foundational Rituals

Yoga at Four Seasons Resort Bali at Jimbaran Bay.

Breathwork (5 minutes):

  • How It Works: Think of breathwork like a glass of Bordeaux—it offers an immediate feeling of calm (and joy!). Lie down in a comfortable space. Close your eyes and switch to nose breathing. Just this simple change can have a detoxifying effect on the body (mouth breathing increases stress hormones). Begin a simple 4-7-8 breath technique: Inhale for a four count, hold breath for a seven count, exhale for an eight count. Set a timer for five minutes or enjoy for as long as you’d like.  
  • Why It Works: This rhythm slows heart rate, shifts autonomic balance toward PSNS dominance, and lowers blood pressure, creating a physiological “safe” signal for sleep. 

Gentle Yoga (10 minutes): 

  • How It Works: A few gentle yoga postures not only ease tension in the body but also influence the mind. Join me in a guided restorative yoga class here. 
  • Why It Works: Gentle yoga and somatic movement have been shown to increase endogenous melatonin levels, reduce hyper–activity, and improve subjective sleep quality. Consistent practice can lead to positive changes in brain structure, such as increased gray matter, that help combat age-related cognitive decline. 

Mindful Journaling or Gratitude Practice (2 minutes):

  • How It Works: Treat yourself to a beautiful journal. Before bed, take two minutes to write down anything you are proud of or grateful for from the day, and let go of what no longer serves. Sample prompts: What are three things I am grateful for? What are today’s wins? Can I release anything negative from today that will not serve me tomorrow?   
  • Why It Works: A study in the Journal of Psychosomatic Research showed that reinforcing positive traits and consistently expressing gratitude influenced the relaxation mechanisms prior to bedtime and were linked to better sleep quality and longer sleep duration. 

Sleep Biohacks  

Toggling between a cold shower and hot bath can help you unwind.

Cold-to-Warm Contrast Shower (2 minutes):  

  • How It Works: Adding cold water to a nightly shower may sound miserable, but I promise it is worth it for a good night’s sleep. Alternate between 30 seconds cold and one minute warm, ; finish with 30 seconds cold.  
  • Why It Works: A brief cold exposure followed by warm water stimulates the vagus nerve and enhances PSNS activation. You can think of the vagus nerve as the ultimate rest regulator. Vagal activation increases GABA and norepinephrine—neurochemicals tied to mental calmness. This shift quiets the brain’s overactivity and makes it easier to unwind and fall asleep. 

Brain Wave Entrainment:  

  • How It Works: This is my favourite strategy, since it requires nothing but to lie down and listen to music! Lie in a comfortable position, tap Do Not Disturb on your phone and pull up a Binaural Beats Sleep playlist on Spotify or Apple Music. Simply close your eyes and listen for a few minutes or as long as you’d like.  
  • Why It Works: Binaural beats using frequencies that differ by 4–8 Hz can help nudge the brain toward the theta range, which is associated with deep relaxation and meditative states. This is the important phase when the body transitions from wakefulness into rest. Controlled studies show that auditory beat stimulation can increase time spent in slow-wave sleep and enhance next-day cognitive performance. 

Environmental Cues

Santa Fe Spa
Sage smudging at Four Seasons Resort Rancho Encantado Santa Fe‘s spa clears unsettled energy.

Relaxing Light:

  • How It Works: Witnessing a sunset brings a sense of calm and contentment. By integrating intentional lighting into home and travel spaces, we mimic the effects of experiences in nature. Transition to warm amber lighting an hour before bed. Also be aware of the ambient light emanating from televisions and clocks. It can be very helpful to cover these to create a completely dark room.  
  • Why It Works: Warm light improves sleep because it reduces melatonin suppression, allowing your body’s natural sleep hormone to rise at the right time. Evening exposure to blue-rich light (bright screens and overhead lighting) signals to the brain that it’s still daytime, disrupting our circadian rhythm and delaying the onset of sleep. 

Natural Sounds: 

  • How It Works: Like watching a sunset, hearing nature sounds inspires a shift in focus from modern challenges to a state of reprieve. We can replicate this experience in our home or hotel. Curate soundscapes of ocean waves, rainfall, or soft binaural tones prior to sleep. This sets the stage for a calming space.  
  • Why It Works: Listening to soothing sounds before or during sleep helps activate the PSNS. A meta-analysis found that acoustic stimulation (like auditory tones or sounds) can significantly increase slow-wave sleep, which is the deep-sleep stage most tied to recovery and memory consolidation.  

Scent Infusion: 

  • How It Works: I love to travel with aromatherapy. A few minutes before bed, I will use it on my palms and spray a calming mist on my pillow. Scents such as lavender, vetiver, and bergamot lower anxiety and heart rate variability.  
  • Why It Works: Lavender’s primary aromatic compounds (linalool and linalyl acetate) interact with receptors in the olfactory system that signal the brain to shift into a calmer, parasympathetic state. This lowers heart rate and blood pressure—two key prerequisites for entering deep sleep. 

Cool Temperature: 

  • How It Works: At night, our body temperature has to drop by two degrees from daytime temperatures to be able to experience deep sleep. Prior to bed, set the thermostat between 67 and 70 degrees.  
  • Why It Works: In several controlled lab studies, participants’ lowered core body temperature resulted in longer durations of slow-wave sleep. 

I have learned that sleep is a strategic investment, a currency of performance, mood, and longevity. We can embrace this restorative time of year and use the darker days as a signal that it is time for gentle rest.  

Nora Tobin is a leading authority in high-performance wellness, delivering customized programs to executive teams, professional athletes, and celebrity clientele. She is the CEO of Nora’s Naturals and a certified integrative health coach. As a Four Seasons Hotels and Resorts visiting practitioner, she offers customized retreats and leadership off-sites.   

Course Correction: The Link Between Wellness and a Better Golf Game

Posted on by Nora Tobin

Golf has a way of serving up life’s full emotional spectrum. One moment, I am immersed in the beauty of a breathtaking course, overjoyed after a chip-in; the next, I am ready to launch my 7-iron into the nearest water hazard and swear off the sport entirely (or at least until tomorrow). Unlike other sports, where athleticism and grit often carry the day, golf refuses to be bullied. I am starting to recognize it as less a contest of force and more a finely tuned symphony.    

While we can’t control the speed of the greens or the demoralizing rough, there are certain elements we can actually influence on a daily basis: pre-game deep breathing, performance visualization, and post-game recovery. These three factors have a direct impact on physical and mental output, getting us closer to scratch-golfer level by the minute. 

Pre-Game Deep Breathing 

Nora Tobin Golf
Nora working on her golf swing.

A physical warm-up has been a long-standing requirement when it comes to optimal performance in any sport. That said, a mental warm-up is equally as important. A short routine—breath work, visualization, and positive self-talk—helps quiet the noise and usher us into a flow state.   

According to the National Wellness and Fitness Association, breath work—particularly controlled breathing—can reduce anxiety and enhance mental focus by calming the nervous system. Box breathing, a yogic deep-breathing method, is particularly useful in maintaining composure during high-pressure sports scenarios. The technique signals the parasympathetic nervous system to naturally calm itself by lowering heart rate and reducing cortisol production. Here’s how to practice box breathing:  

1. Set a timer for five minutes. Find a comfortable standing or seated position. Relax your shoulders and keep your spine neutral.  

2. Take a few regular breaths. You may want to close your eyes.  

3. Inhale slowly through your nose for four counts.   

4. When you get to four, hold your breath for another count of four.   

5. Exhale through your mouth for four counts.  

6. Hold your breath again for four counts.   

7. Start this cycle again until the timer goes off.   

Performance Visualization 

Four Seasons Costa Rica Golf
The Ocean Course at Four Seasons Resort Peninsula Papagayo, Costa Rica.

Research shows that athletes who use imagery and self-talk experience improvements in concentration and execution under pressure. The PETTLEP motor imagery model is designed to closely mimic on-course performance by integrating physical, environment, task, timing, learning, emotion, and perspective cues. In one study, golfers who used PETTLEP-based visualization to rehearse bunker shots improved by eight percent, compared to baseline levels. Those who combined PETTLEP imagery with physical practice saw an even more dramatic boost—22 percent improvement.    

Use this sequence while standing behind the ball on the first tee: 

1. Physical: Take your actual grip pressure (light-to-moderate), feel your feet grounded, waggle once.  

2. Environment: Close your eyes and feel the conditions (wind, ambient sound, sun).   

3. Task: Keeping your eyes closed, visualize the shot. See the exact trajectory and distance of the ball.  

4. Timing: Open your eyes; rehearse the full swing with a comfortable tempo.   

5. Learning: Recall one recent cue that worked (e.g., “soft shoulders” or “left-hip post”). Keep it to one.  

6. Emotion: Name and embody the feeling you want to carry throughout the game (e.g., relaxed power). Take a deep breath and repeat the statement to yourself.   

7. Perspective: See and feel the swing from your own eyes (first person). Optional: a quick third-person “snapshot” of a balanced finish.  

Post-Game Recovery  

Four Seasons Scottsdale Golf
The Monument Course near Four Seasons Resort Scottsdale at Troon North.

The repeated explosive swings and mental concentration required of golf can take a toll. A three-step recovery routine helps restore energy, reduce soreness, and get us ready for the next round.   

1. Active Cooldown: Active recovery clears metabolic by-products faster than complete rest, while mobility restores range lost during repetitive swings. Try an easy three- to four-minute walk (clubhouse to car or around the practice green), followed by a set of mobility reset stretches (like those in this restorative yoga sequence).  

2. Rehydrate and Refuel (within 60 to 90 minutes): This helps replenish muscles to rebuild after activity, while hydrating cells to bring the body back into balance. Drink at least 16 to 20 ounces of water with electrolytes (sodium, magnesium, potassium) and consume 20 to 40 grams of protein (e.g., grilled salmon, Greek yogurt, or a protein shake) and 1 to 1.2 g/kg of body weight of carbohydrates to replenish glycogen if playing consecutive days. Bonus points for anti-inflammatory foods like tart cherry juice, pineapple (bromelain), or matcha lemonade.  

3. Contrast or Cold Therapy: Use this recovery method to speed circulation to the muscles and lower inflammation. Two ways to try it: five to 10 minutes in a cold plunge or cold shower (50 to 59 degrees Fahrenheit or 10 to 15 degrees Celsius); or alternate one-minute hot and cold showers for three to four cycles.  

Mastering golf is a never-ending pursuit, but that’s part of the charm. While these tools might not prevent a slice or getting stuck in the sand, my hope is that this module helps support an athletic foundation and propel performance on the course. Go get ’em!   

Nora Tobin is a leading authority in high-performance wellness, delivering customized programs to executive teams, professional athletes, and celebrity clientele. She is the CEO of Nora’s Naturals and a certified integrative health coach. As a Four Seasons Hotels and Resorts visiting practitioner, she offers customized retreats and leadership off-sites.   

Well Worth It: How to De-stress from the Inside Out

Posted on by Nora Tobin

Growing up in South Lake Tahoe, I had my own version of wellness: an adventurous day on the mountain followed by a hearty family dinner. While lasagna and a loaf of bread (extra butter!) might not have been the healthiest meal by today’s standards, it certainly delivered what I believe to be the most important aspect of wellbeing—joy.  

There are many paths to healthy living, with powerful vitality often coming from personal enjoyment rather than a restrictive regimen. Consider this new column an invitation to welcome more joy into your life through impactful ways to restore, perform, nourish, and glow. Each month, I’ll share results-driven strategies to enhance your wellbeing. In this installment, I focus on the art of rejuvenation. The methods will support personal nourishment, restore the nervous system, and allow for a greater sense of presence.  

Zen in 10  

Nora Tobin
Tobin is a certified integrated health coach.

There’s a moment, often on the edge of burnout, when the body needs restoration. Thankfully, recovery doesn’t require hours in a spa or a plane ticket to paradise (though both are welcome). You can seamlessly weave rejuvenation into the rhythm of daily life, especially when you understand the underlying chemistry.  

Cortisol is a hormone that helps regulate the sleep-wake cycle, influences metabolic efficiency, and lowers inflammation. When the body is under chronic stress, though, high levels of cortisol are released into the bloodstream, resulting in a disruption of the hormone triangle of cortisol, thyroid, and estrogen/testosterone. The thyroid, which governs weight management and energy, becomes depleted; estrogen and testosterone, responsible for sex drive, diminish in efficiency; and, according to The Journal of Physiology, too-high levels of cortisol circulating throughout the body causes rapid weight gain in the abdominal area, poor sleep patterns, and decreased feelings of happiness.  

The good news is that you can rebalance your cortisol levels. Here are three proven strategies to reduce cortisol and revive energy from the inside out. Each of these techniques takes 10 minutes or less and can be implemented anywhere. 

4-5-6 Breathing: A Built-In Reset Button 

Nora Tobin at Four Seasons Bahamas, Photo by Robyn Damianos
Tobin at The Ocean Club, A Four Seasons Resort, Bahamas, where she has hosted three-day Rejuvenation Getaways. Photograph by Robyn Damianos.

The breath is a powerful tool that can modulate the autonomic nervous system, effectively guiding the body out of a heightened stress response, known as fight-or-flight, and into a state of physiological calm.  

Consciously slowing down and deepening the breath stimulates the vagus nerve, the superhighway between the brain and the body that helps regulate the heart rate and the release of “feel-good hormones” such as serotonin. During periods of stress, the sympathetic nervous system triggers the fight-or-flight response, elevating heart rate, blood pressure, and stress hormone levels. The vagus nerve counters this response by activating the parasympathetic rest-and-digest state, helping slow the heart rate, reduce inflammation, and restore a sense of calm. This vagal activation is essential for emotional regulation and long-term stress resilience. 

Regulating the vagus nerve, and thereby reducing the negative effects of stress, can be achieved through several evidence-based practices, including gentle yoga, cold therapy, nature walks without technology, and breath work, the easiest of the strategies. 

Here’s how to practice the 4-5-6 breathing technique:  

  • Inhale deeply through the nose for a count of four. 
  • Hold the breath for a count of five. 
  • Exhale slowly through the mouth for a count of six. 
  • Repeat this technique for five rounds. 

Practice this breath work each day, not just in moments of stress. The consistent effort signals to the body it is safe and starts to create a daily sense of calm. (Here is a four-minute guided stress-relief session that can be enjoyed anywhere your summer takes you: Guided Breath Work to Calm the Mind.) 

Magnesium: The Mineral of Calm  

Four Seasons Grand Hotel du Cap Ferrat, Epsom Salt Bath
At Grand Hôtel du Cap Ferrat, a Four Seasons Hotel, guests can enjoy a floating Epsom salt bath at the spa.

Magnesium is essential for more than 300 biochemical reactions in the body, including muscle relaxation and nervous system regulation. It acts as a natural buffer to cortisol by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which governs how we perceive and physiologically respond to stress.  

When magnesium levels are adequate, the body is better able to prevent excessive cortisol release and serve as a mood regulator. A study published in the U.S. National Institutes of Health’s National Library of Medicine found that magnesium may play a crucial role in regulating neurotransmitters, particularly by modulating NMDA receptors and enhancing GABAergic activity. These mechanisms contribute to its calming effects on the nervous system.  

In periods of high stress, magnesium is rapidly depleted, creating a feedback loop that intensifies anxiety and irritability. By replenishing magnesium, especially in highly bioavailable forms such as magnesium glycinate, the body is better equipped to manage mental and environmental stressors.  

How to increase magnesium in your daily routine:  

  • Integrate topical magnesium: Epsom salt baths and magnesium oil can produce an immediate sense of ease. For work trips, I like to pack Epsom salts, so that I can effectively unwind with a bath at the end of the day.   
  • Prioritize magnesium-rich foods: Enjoy avocados, almonds, pumpkin seeds, leafy greens, and dark chocolate to naturally support nervous system function and reduce daily stress. My purse typically contains a bar of dark chocolate!  

A 10-Minute Walk: The Gentle Shift in State

Four Seasons Puta Mita Monkey Hill HIke
On the Monkey Hill Hike at Four Seasons Resort Puta Mita, Mexico.

Studies from Stanford University have found that walking without technology has a positive effect on cortisol levels—and just 10 minutes has a profound effect. The walk provides a mental break, while stimulating the release of key neurotransmitters dopamine and serotonin. The rhythmic movement of walking also engages bilateral stimulation. This has been linked to reductions in anxiety and the stimulation of neural connections for creative thought.  

And, according to Harvard Medical School, walking—especially when done consistently—can be as effective as antidepressant medication for some individuals with mild to moderate depression. The mental-health benefits stem not only from the neurochemical shifts but also from the behavioral activation that walking encourages. Getting outside, engaging in movement, and experiencing a sense of progress can all break the cycle of inertia that often accompanies low mood and chronic stress. When paired with exposure to natural light or green space, the effects are even more pronounced, encouraging both mental resilience and hormonal balance. 

Nora Tobin is a leading authority in high-performance wellness, delivering customized programs to executive teams, professional athletes, and celebrity clientele. She is the CEO of Nora’s Naturals and a Certified Integrative Health Coach. As a Four Seasons Hotels & Resorts visiting practitioner, she offers customized retreats and leadership off-sites.