Sleep Well with Four Seasons – 5 Steps to Better Sleep


Hawaii, Oahu, U.S.A.

Have trouble sleeping?  You’re not alone.  “Most adults, and children, need to mentally prepare to go to sleep with ritualized behaviours,” notes Amanda Schmiege, Director of Naupaka Spa & Wellness at Four Seasons Resort Oahu at Ko Olina, and our very own sleep whisperer.  Research has proven that prioritising sleep is essential for both emotional and physical resets, along with a host of other health related benefits.

“There are many vices – such as alcohol, caffeine, and heavy foods if consumed a few hours prior to bedtime, that hinder a good night’s rest,” says Amanda.  “While it’s tempting to have a cup of coffee in the afternoon or a glass of wine right before bedtime, it is best to refrain from this for optimal sleep.  Your body will thank you in the morning.”

Here, Amanda shares five steps to better sleep:

  • Say Goodnight to Technology - While most of us enjoy scrolling through Instagram or watching a movie in bed, the blue light given off by computers, phones and TVs affects levels of sleep-inducing hormone melatonin.  For optimal sleep, turn off electronics 1-2 hours prior to bedtime to allow your brain to rest from the blue light.
  • Set the Mood – Lights Out - As part of the sleep ritual, it’s important to create a relaxing ambiance in your sleeping space.  Light – whether natural or artificial - can upset your natural circadian rhythms.  Black-out curtains or an eye mask will assist with reducing the amount of light in your bedroom and ultimately allow for a restful night’s sleep.
  • Me Time - Set aside 30 minutes to one hour prior to bedtime to focus on yourself.  This quiet time can include a detoxifying aromatherapy bath, journaling to allow the thoughts of the day to leave your mind and be put to paper.  Light stretching or reading are also beneficial practices to ease into bedtime.
  • Turn Off Your Brain - In our ever-busy world of being “on,” it can be difficult to turn our brains off to relax as bedtime rolls around.  Our minds become overwhelmed with on-going thoughts such as tomorrow’s to-do list, emails to be sent, and bills to pay. If only there was a turn-off switch for our brains!  Finding best practices to clear our mind and relax is the next step in our sleep ritual.  The body scan is a proven technique to quiet the mind.  Working from your head to your toes, focus your energy on various points such as the eyes, jaw, stomach, to relax each muscle and also release any area you may be holding stress.
  • The “4-7-8” Rule - Mediation is essential for a sleep ritual and to also quiet the mind.  A favourite sleep arsenal of Amanda’s is the “4-7-8” rule.  It’s both a meditation and breathing exercise.  Breathe in for 4 seconds; hold for 7 seconds; breath out for 8 seconds.  Practice this with a few repetitions and it will allow your body and mind to reset and begin to calm down.

Along with these five steps to achieve better sleep, Amanda also highly recommends the ultimate go-to for sweet dreams – a coveted Four Seasons Bed.  Bring the Four Seasons experience home with a fully customisable signature bed for the ultimate sleeping sanctuary.

Sleep well and good night!