{"id":163644,"date":"2025-12-03T21:44:40","date_gmt":"2025-12-04T02:44:40","guid":{"rendered":"https:\/\/fsmadmin.vsitesting3.com\/magazine\/?p=163644"},"modified":"2025-12-05T09:55:28","modified_gmt":"2025-12-05T14:55:28","slug":"art-of-rest-deep-sleep-tips","status":"publish","type":"post","link":"https:\/\/www.fourseasons.com\/magazine\/wellbeing\/art-of-rest-deep-sleep-tips\/","title":{"rendered":"The Art of Rest: How to Achieve Deep Sleep Every Night"},"content":{"rendered":"\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>As the days shorten and the holiday season invites a rare pause, we enter the season of restoration<em>. <\/em>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\u2014but we must first purposefully flick a physiological switch from drive to restore. &nbsp;<\/p>\n\n\n\n<p>Small, intelligent shifts can activate the parasympathetic nervous system (PSNS)\u2014our body\u2019s built-in \u201crest and repair\u201d mode\u2014and 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.&nbsp;&nbsp;<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Deep Sleep?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/four-seasons-mattress-1024x681.jpg\" alt=\"Four Seasons Mattress\" class=\"wp-image-163645\" srcset=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/four-seasons-mattress-1024x681.jpg 1024w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/four-seasons-mattress-300x199.jpg 300w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/four-seasons-mattress-768x510.jpg 768w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/four-seasons-mattress.jpg 1512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><u><a href=\"https:\/\/shop.fourseasons.com\/collections\/mattresses?utm_source=google&amp;utm_medium=xnetwork&amp;utm_campaign=strc-na-ret-low-brd_mattress_low_pmx_omni_en_24-na&amp;utm_content=na-na&amp;utm_term=na&amp;gclsrc=aw.ds&amp;gad_source=1&amp;gad_campaignid=21968289275&amp;gbraid=0AAAAACr_khpPuazeCZMeUetQlqjJovOOr&amp;gclid=Cj0KCQiAxJXJBhD_ARIsAH_JGjh2Zv3vgXkz33peIemvfqA1Xt6eIb6NATZMXJM_2jCmUTXqbZkc64IaAiwdEALw_wcB\" target=\"_blank\" rel=\"noreferrer noopener\">Four Seasons Signature Sleep Collection<\/a><\/u> 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. &nbsp;<\/figcaption><\/figure>\n\n\n\n<p>But first, what is deep sleep? And why is it so important?&nbsp;<\/p>\n\n\n\n<p>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).&nbsp;<\/p>\n\n\n\n<p>During the slow-wave phase, a lot happens:\u00a0\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Growth hormone surges<\/strong>,<strong> <\/strong>accelerating tissue repair, speeding athletic recovery, and influencing longevity genes.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>The brain consolidates memory and rewires neural connections<\/strong>, imprinting new information to retain in the brain.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Amyloid plaques linked to cognitive decline are cleared<\/strong>, flushing out the buildup of toxins and metabolic waste.<em> <\/em>This process is known as glymphatic drainage, and it happens almost exclusively during sleep.\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p>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\u2014and then we expect to fall right asleep. Transitioning into restorative sleep requires a physiological pivot from alertness to rest. &nbsp;<\/p>\n\n\n\n<p>Here are holistic methods and tech-driven solutions that specifically activate the PSNS that manages the body\u2019s \u201crest and repair\u201d 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. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Foundational Rituals<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/yoga-night-1024x819.jpg\" alt=\"\" class=\"wp-image-163647\" srcset=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/yoga-night-1024x819.jpg 1024w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/yoga-night-300x240.jpg 300w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/yoga-night-768x614.jpg 768w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/yoga-night.jpg 1313w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Yoga at <a href=\"https:\/\/www.fourseasons.com\/jimbaranbay\/\">Four Seasons Resort Bali at Jimbaran Bay<\/a>.<\/figcaption><\/figure>\n\n\n\n<p><strong>Breathwork (5 minutes)<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works: <\/strong>Think of breathwork like a glass of Bordeaux\u2014it 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 <a href=\"https:\/\/health.clevelandclinic.org\/4-7-8-breathing\" target=\"_blank\" rel=\"noreferrer noopener\">4-7-8 breath technique:<\/a> 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\u2019d like.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>This rhythm slows heart rate, shifts autonomic balance toward PSNS dominance, and lowers blood pressure, creating a physiological \u201csafe\u201d signal for sleep.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Gentle Yoga (10 minutes):<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works: <\/strong>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 <a href=\"https:\/\/www.dropbox.com\/scl\/fi\/tvmk5s6cnybn5zhd5q92f\/Executive-Essentials_Restorative-Practice.mp4?e=1\" target=\"_blank\" rel=\"noreferrer noopener\">here.<\/a>\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>Gentle yoga and somatic movement have been shown to increase endogenous melatonin levels, reduce hyper<s>&#8211;<\/s>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.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Mindful Journaling or Gratitude Practice (2 minutes)<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works:<\/strong> 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\u2019s wins? Can I release anything negative from today that will not serve me tomorrow?\u00a0\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works:<\/strong> A study in the <em>Journal of Psychosomatic Research<\/em><em> <\/em>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.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep Biohacks&nbsp;&nbsp;<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"716\" height=\"1024\" src=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower-716x1024.jpg\" alt=\"\" class=\"wp-image-163648\" srcset=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower-716x1024.jpg 716w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower-210x300.jpg 210w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower-768x1099.jpg 768w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower-1074x1536.jpg 1074w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/shower.jpg 1280w\" sizes=\"auto, (max-width: 716px) 100vw, 716px\" \/><figcaption class=\"wp-element-caption\">Toggling between a cold shower and hot bath can help you unwind.<\/figcaption><\/figure>\n\n\n\n<p><strong>Cold-to-Warm Contrast Shower (2 minutes):&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works: <\/strong>Adding cold water to a nightly shower may sound miserable, but I promise it is worth it for a good night\u2019s sleep. Alternate between 30 seconds cold and one minute warm<s>, <\/s>; finish with 30 seconds cold.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>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\u2014neurochemicals tied to mental calmness. This shift quiets the brain\u2019s overactivity and makes it easier to unwind and fall asleep.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Brain Wave Entrainment:&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works:<\/strong> 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\u2019d like.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>Binaural beats using frequencies that differ by 4\u20138 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.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Environmental Cues<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.fourseasons.com\/santafe\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original-1024x576.jpg\" alt=\"Santa Fe Spa\" class=\"wp-image-163649\" srcset=\"https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original-1024x576.jpg 1024w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original-300x169.jpg 300w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original-768x432.jpg 768w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original-1536x865.jpg 1536w, https:\/\/www.fourseasons.com\/magazine\/wp-content\/uploads\/2025\/12\/SSF_276_original.jpg 1860w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Sage smudging at <a href=\"https:\/\/www.fourseasons.com\/santafe\/\">Four Seasons Resort Rancho Encantado Santa Fe<\/a>&#8216;s spa clears unsettled energy.<\/figcaption><\/figure>\n\n\n\n<p><strong>Relaxing Light<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works:<\/strong> 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.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>Warm light improves sleep because it<strong> <\/strong>reduces melatonin suppression, allowing your body\u2019s 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\u2019s still daytime, disrupting our circadian rhythm and delaying the onset of sleep.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Natural Sounds<\/strong>:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works: <\/strong>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.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>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.\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Scent Infusion<\/strong>:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works:<\/strong> 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.<strong> <\/strong>Scents such as lavender, vetiver, and bergamot lower anxiety and heart rate variability.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works: <\/strong>Lavender\u2019s 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\u2014two key prerequisites for entering deep sleep.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Cool Temperature<\/strong>:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How It Works: <\/strong>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.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Why It Works:<\/strong> In several controlled lab studies, participants\u2019 lowered core body temperature resulted in longer durations of slow-wave sleep.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>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.&nbsp;&nbsp;<\/p>\n\n\n\n<p><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<\/em><a href=\"https:\/\/norasnaturals.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em> <\/em><em>Nora\u2019s Naturals<\/em><\/a><em> and a c<\/em><em>ertified integrative health coach<\/em><em>. As a Four Seasons Hotels <\/em><em>and <\/em><em>Resorts visiting practitioner, she offers customized retreats and leadership off-sites.&nbsp;<\/em>&nbsp;&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>All you want for the holidays is&#8230;a good night&#8217;s rest? Here&#8217;s how to get it.<\/p>\n","protected":false},"author":241,"featured_media":163645,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"126719,137835,123493,153151,133244,131158","_relevanssi_noindex_reason":"","inline_featured_image":false,"footnotes":""},"categories":[1468],"tags":[870],"class_list":["post-163644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing","tag-sleep"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Achieve Deep Sleep Every Night<\/title>\n<meta name=\"description\" content=\"All you want for the holidays is...a good night&#039;s rest? 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