The Healing Power of Sleep

There’s a good reason we spend up to a third of our lives in bed: a direct link between sleep and health.

Long before science confirmed the health benefits of sleep, cultural traditions around the world recognized the healing properties of rest. For instance, Ayurvedic medicine, a centuries-old practice rooted in India, links overall happiness with your quality and quantity of sleep, says Dr Michael Breus, a Los Angeles–based clinical psychologist and fellow of the American Academy of Sleep Medicine.

If standard sleep hygiene practices like limiting screen time, caffeine and alcohol before bed aren’t working for you, ensure your space is optimized for sleep – our signature collection has been refined over decades in partnership with experts – and try embracing some of these rituals from cultures around the globe. 

The practice of Ayurveda embraces the idea that each person has a unique constitution made up of three doshas (energies): vata, pitta and kapha. It would follow that each of us has different sleep habits, Breus says. In Ayurvedic medicine, sleep problems often arise from an imbalance of energies in the body. Insomnia is caused by excess vata and pitta energies. Excess kapha is associated with oversleeping. And when pitta is out of balance it can lead to intense dreaming. Learning your dominant dosha by working with an Ayurvedic practitioner can provide insight into your sleep habits.

“In Ayurveda, nidra (sleep) is considered to be one of the three key pillars of life,” says Sunil Narang, General Manager of Four Seasons Hotel Mumbai. “Ayurvedic bodywork is an ancient, powerful tool to achieve a state of well-being by bringing forth a harmonious balance of body, mind and soul.” The Spa at the Hotel offers two Ayurvedic treatments that aid in a good night’s sleep. Uzhichil is performed on the traditional Ayurvedic wooden massage table. This ancient technique uses warm, medicated Triphala oil in long, soothing strokes to relieve aching muscles and encourage sound sleep. The classic Ayurvedic therapy Shirodhara commences with a relaxing back and shoulder massage, followed by a warm oil poured on the forehead.

“Herbal oil being gently poured over the forehead in a steady stream or flow is a widely practiced treatment in Ayurveda that helps in improving sleep quality,” Narang says. “It is typically used to relax the nervous system and treat stress, anxiety and insomnia.”

Ancient Egyptians used to soak their blankets in water before bed to keep cool at night. “Lowering the body temperature at night helps you fall asleep and stay asleep,” Breus says. “Rising temperature signals the body to move into a state of alertness in the morning.” If you’re going to take a hot shower, do it two to three hours before bed so your body has time to cool. To follow up, he suggests a cooling mattress pad and quality sheets and blankets: “Natural fibres are best and most comfortable.”

As for those wet blankets, though it may be hard to imagine finding them comforting, Breus says the weight of a soaked blanket could induce a sense of calm: “Studies have shown that weighted blankets help reduce anxiety and stress and can create a sense of relaxation that helps people fall asleep.”

Inspired by ancient Egyptian body rituals, the Cleopatra Bath Ritual at Four Seasons Hotel Cairo at Nile Plaza is a luxurious milk bath. Honey, rose petals and essential oils soothe and ease muscle tension and prepare the body for a massage and a peaceful, deep sleep.

Scientific studies have shown a direct benefit for sleep from reflexology, an ancient form of touch therapy in which pressure is applied to points on the body. “Pressure points also connect to different physiological functions, including sleep,” Breus says. Specific reflex points related to sleep include the top of the toes, a point on the outer side of the big toe, the ridges of the toes and a point at the ball of the foot.

In addition to reflexology techniques, the Spas at Four Seasons Hotel Shenzhen and Four Seasons Hotel Hangzhou at West Lake use a massage oil based on eaglewood, the dark resinous heartwood of Aquilaria trees. “Eaglewood was prized in ancient China for its calming qualities,” says Nicole Ni, Spa Supervisor at Four Seasons Hotel Shenzhen. “We use it in our spa treatments to help relax and alleviate stress, resulting in calmer and longer sleep.”