Sleep tourism has been earmarked by several major hotel groups as the next big thing. They are investing heavily in sleep apps, meditation classes and high-tech mattresses and pillows. Smaller properties often have the edge as they are generally off the beaten track and tap into nature at the same time. Think pristine lakes and mountains, a touch of forest bathing and maybe a dip in the sea or time in a sauna. But it’s not all total escapism, some smaller city breaks can also bring the right combination of culture, activities and sense of place to give you the best of both worlds. To make the most of any sleep focused break, leave the phone behind (or at your hotel) and immerse yourself in the moment, avoid caffeine and eat light, protein rich meals.
5 destinations at the cutting edge of sleep tourism
Coimbra and Central Portugal
Away from the busy tourist streets of Lisbon and Porto is the small university town of Coimbra in Central Portugal. The fourth largest town in the country offers a unique city break, with the wider region allowing an immersive sleep wellness break offering outstanding nature and thermal springs.
Before making it into the surrounding countryside check out Café Santa Cruz, with its vaulted ceilings and excellent pastries. Leisurely strolls by the river and a visit to the Botanical Gardens will burn some energy from the sweet treats before visiting the stunning Biblioteca Joanina (the university library) one of the most visited buildings in Coimbra. For fresh produce, clothing, local food and drinks head to Feira dos 7 e dos 23 market, on the banks of the River Mondego.
Biblioteca Joanina
Portugal’s thermal springs are a little under the radar but worth checking out as each has its own unique mineral content and curative powers. Head to the Art Deco rotunda at Termas da Curia to sip the magnesium rich waters. Known for its ability to promote a restful night’s sleep, magnesium should be top of your supplement list (check out our review of the best magnesium supplements to buy). When visiting you can also book into the spa for a sleep-inducing massage. Nearby, Buçaco is a beautiful forest featuring exotic plants and trees from Africa, Asia and Brazil with one of Portugal’s most beautiful palaces.
For fresh sea air and quiet beaches head to the coast near Aveiro, a colourful city with Venetian gondolas-like boats crossing a central canal. Sea air contains negative ions – oxygen atoms with an extra electron – which have been proven to boost the body’s levels of serotonin, a chemical messenger that improves your mood and promotes better sleeping patterns.
Where to stay: Customise your own mini-sleep retreat at Quinta Carvalhas in the Ribatejo region of Portugal. Run by wellness expert, Michelle Thomas you will find yoga, meditation, organic food and a saltwater swimming pool. Quinta Carvalhas has luxury cottages and is a renowned centre for equine therapy (where guests connect individually with horses for a unique take on wellness).
Check rates and availability at quintacarvalhas.com
Tasmania, Australia
Situated about an hour south of mainland Australia, Tasmania has gently opened its doors to the world with eco-inspired tourism. Surrounded by sea (great for negative ions promoting sleep) it’s also said to have the cleanest air in the world. It’s a sleep tourism mecca.
Home to unique native flora and fauna (think Tasmanian Devils, bandicoots and wombats) the island is a prime destination for lovers of fresh seafood (crayfish and the most incredible oysters) and organic grass-fed beef and lamb. Tasmania is renowned for its dark skies and visiting during the cooler months (May to August) you might get a glimpse of the Aurora Australis (Southern Lights). The island goes full hygge in winter and a stay in a bush cabin with a cosy fire will ensure the best sleep imaginable.
The capital Hobart has some excellent hotels, such as Henry Jones Art Hotel. A visit to Salamanca Market on a Saturday offers a smorgasbord of home grown treats from locally sourced leatherwood honey to wallaby burritos. In the afternoon make your way to the Museum of Old and New Art with some jaw-dropping artworks. It’s a must-visit. Just outside the city is Agrarian Kitchen in New Norfolk. Recently voted the best restaurant in Australia, its exceptional tasting menu is sublime.
Within 10-15 minutes of any town, you can be hiking in the native bush or on an isolated beach with pristine white sand. Hiking and bushwalking will not only connect you with nature but will ensure a deep slumber at the end of the trail as trees emit natural chemicals, phytoncides and terpenes that promote relaxation.
The East Coast of the island offers the Bay of Fires guided coastal walk. Over five days you will hike, kayak, swim and rest along the protected coast staying in luxe eco lodges along the way. This is the epitome of sleep tourism – star gazing is free and you are guaranteed a peaceful night’s rest.
Where to stay: Pumphouse Point is a boutique adults-only retreat set amongst the Tasmanian wilderness at Lake St Clair. All rooms have a lake view in this converted industrial 1930s pump house surrounded by century-old forests. Think roaring fire feasts on local produce with comfy beds and e-bikes and rowboats.
Check rates and availability at pumphousepoint.com.au
Sweden
With its long winter nights, cool temperatures, clean air and soothing nature, Sweden has long been renowned as one of the best places in the world to enjoy an unrivalled sleep experience. The tourist board is so convinced of it that it’s coined the term ‘Swede Dreams’ for its marketing campaign. The whole country is plunged into darkness during long autumn and winter nights, so there are no problems with light disrupting sleep. Ranked among the best for air quality, this has been shown to promote healthy sleep and cool temperatures are also good for you! Research shows that 18°C is the optimal bedroom temperature for uninterrupted REM.
Most trips will start in Stockholm, so before you head out into the wilderness, be sure to immerse yourself in 70’s heaven at the ABBA Museum. A trip around Gamla Stan, the city’s old town, with its beautiful, cobbled streets and colourful 17th- and 18th-century buildings is a must. Here you will also find the best places for Fika, the Swedish tradition of coffee and cake. The cinnamon buns are heavenly but be sure to opt for decaf coffee to maintain a sense of calm. No trip to Sweden would be complete without meatballs. Avoiding IKEA, the best place to check out is Meatballs for the People. Seriously good options on the menu include Reindeer, Bear, Moose and Boar. Book ahead as there’s often a queue for a table. The Swedes take sleep seriously and in Gothenburg, in the country’s west, you can book a ticket for a sleep concert.
Where to stay: Granö Beckasin, near Umeå, is a unique eco-lodge in northern Sweden famed for its luxurious bird’s nest accommodation where you sleep in the treetops. This tranquil location offers forest bathing, swimming and kayaking in summer or husky sleds and snow shoe hiking in winter. The connection to nature, which is proven to promote great sleep, is at your fingertips at this unique location.
Doubles from £108 per night, check availability at booking.com
Colorado Springs, USA
The picturesque mountain region of Colorado Springs is great for hiking and enjoying nature, but its hot springs are the real draw, especially for promoting sleep. The mineral rich waters will soothe stress and ease anxiety in an instant and many resorts offer specially designed unique sleep rituals to work with the body’s circadian rhythm to induce rest and relaxation. You can drink water from various springs, but bathing in their warm waters will produce the best results. Soaking in natural hot springs is supremely relaxing and there is recent evidence to show that it can help improve quality of sleep.
In nearby Pagosa Springs, Medical Director at The Springs Resort, Dr. Marcus Coplin, has developed The Sleep Journey combining hydrothermal bathing with modern scientific research to engage the mind, body and five senses, resulting in intense relaxation and deep, revitalising sleep. It combines a series of contrast bathing from cold to warm and hot with specific relaxation techniques. Guests staying at the resort can enhance this stay with an in-room Sleep Ritual Tray with rituals, lavender sticks, protein snack, ear plugs and relaxation techniques.
Back in Colorado Springs there are some spots not to be missed. Jives Coffee Lounge (remember decaf only) is a top spot for coffee and cake. For an evening meal it has to be The Rabbit Hole, specialising in rabbit meatloaf and Bison short ribs. There are veggie and vegan options available too. Several farmer’s markets run throughout the year.
The Rocky Mountain National Park offers stunning hiking options. Pikes Peak and Garden of the Gods are two natural sights that are a must-visit, either on an organised tour or hiking.
Where to stay: The Mining Exchange Hotel located in downtown Colorado Springs is a four-star hotel established in 1902. Expect elegant decor, oak fixtures, marble-topped vanities and super comfy beds. Take advantage of the Crystal Concierge (where you can borrow crystals for use in your room). Moon Stone or Rose Quartz are your best options for improving sleep quality.
Doubles from £137, check availability at booking.com or expedia.co.uk
Ikaria, Greece
This tiny, rugged island in the north Aegean region is renowned for longevity and a zest for life and featured as one of the Blue Zones in the Netflix series by Dan Buettner. With a higher proportion of centenarians in these regions than other parts of the world, sleep is a vital part of life. A daily dose of sunlight is essential to set the circadian rhythm, so a morning walk along the coast is in order. A spot of breakfast at Hidden Ikaria with great sea views is recommended. It’s also a great place for dinner.
A typical Ikarian breakfast can consist of a spoonful of olive oil or raw honey, whole grain rusks, goat’s milk and goat’s milk cheese, olives and even porridge made with ancient trahana (a traditional grain). Hard to find in a restaurant, it’s always an option when self-catering.
Being surrounded by sea, the negative ions will help to boost your chances of the recommended seven to nine hours of sleep. On Ikaria, napping is encouraged, so long as it’s limited to around 20 minutes and occurs before 3pm. The best beaches to indulge in 40 winks? Check out Seychelles, Nas or Messakti Beach for super white sand and azure, blue seas. The island is also home to several thermal springs that claim to reduce stress and anxiety and promote relaxation. The island is dotted with hiking trails for the energetic and for the adventurous there are 37 caves to explore.
Where to stay: Cavos Bay Hotel & Studios has a traditional architectural style and lis ocated on the north coast of Ikaria overlooking the stunning Armenistis Bay. Low-key and locally owned, the property oozes Greek charm and has two pools, but is also just a short stroll from a sandy beach.
Doubles from £63, check availability at booking.com or expedia.co.uk
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