What are the most common sleep issues?
Insomnia, restless leg syndrome, sleep apnea and narcolepsy.
Six Senses Courchevel reveals the Key to Perfect Sleep
Words by
Nikos Papoutsakis
20th February 2024
Put the nightmare of broken sleep to bed with these top techniques and tips to ensure sublime slumber. The mountain spa at Six Senses Residences Courchevel offers sleep programmes that range from three to seven days. Spa manager Nikos Papoutsakis explains the best ways to drift off.
How can you prepare for sound sleep?
The best thing to do is build a sleep routine. Go to bed and wake up at the same time every day, even at weekends. Cut out caffeine after 2pm and avoid alcohol within three hours of bedtime. Move daily, but be careful not to exercise too close to your bedtime. Get 15 minutes of sunlight each morning to help reset your circadian clock. Try a power-down hour before bed, with 20 minutes to finish projects, 20 minutes for hygiene, and 20 minutes to relax or meditate. Consider a digital curfew; stop using all devices about an hour before bed to avoid blue-light exposure, which can stop melatonin production. Try leaving your phone out of arm’s length and away from your bed. If you can’t put your phone away, glasses that block blue light can help.
It's important to take time to wind down before sleep, Six Senses has multiple spa facilities in which you can do this
Is there an ideal room temperature?
Experts suggest the optimal air temperature is around 18 degrees Celsius. However, your ideal sleep temperature may depend on personal factors such as the type of bed coverings you use and what you wear. Most doctors recommend keeping the thermostat set between 15.6 and 20 degrees Celsius for the most comfortable sleep.
What is the optimum amount of sleep per night for an adult?
Sleep needs change. Adults aged 18 to 64 need around seven to nine hours of sleep each night, while those aged 65 and over need seven to eight hours.
Which are the best mattresses and linens?
We recommend Naturalmat beds, handmade using natural fibres in Devon. We like pillows and duvets by Hanse, and Beaumont & Brown linen.
A bedroom in a prestige apartment at Six Senses Courchevel
What should you wear in bed?
Natural materials such as cotton, silk, bamboo and wool are optimal for temperature regulation. Avoid tight clothing. If you have trouble regulating the temperature in your bedroom, going to bed without pyjamas is a good option.
Which drinks are beneficial?
We recommend banana peel tea, as it can calm the nervous system and help the body prepare for deep sleep. Banana peel contains potassium and magnesium, both natural muscle relaxants, and magnesium also helps you to balance hormones, de-stress, detoxify, and more.
Can you recommend any beauty products?
The Blissful Sleep Massage Blend from Subtle Energies.
We recommend the Subtle Energies Blissful Sleep Massage Blend, massage treatments are available at the Six Senses Mountain Spa
Which apps do you recommend?
Timeshifter, the jet lag app, has a range of features such as personalized jet lag plans based on sleep pattern, chronotype, itinerary, and personal preferences. Timeshifter is rated by NASA astronauts and elite athletes.
Do you have any tips for tackling snoring?
Six Senses’ sleep doctor Dr Breus describes snoring as “air turbulence”. For congestion, we recommend a neti pot, nasal dilators or nasal decongestant. If congestion isn’t part of the problem, a mouth guard can help, or ear plugs or a pillow wall for co-sleepers.
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