Deepak Chopra, whose career began as a physician and professor, has authored over 90 books. His books span meditation, yoga, Ayurvedic medicine, mindfulness, spiritual enlightenment, self-care and other wellness topics. He heads The Chopra Foundation as well as Chopra Global, an all-encompassing website/app designed for “empowering personal transformation for our collective well-being” that is chockablock with educational products, retreat offerings and other resources encouraging self-care.

And now, at 77 years old, Chopra has begun a new collaboration with real-estate developer Charles “Chuck” Heath, intending to bring a new way of living to Utah’s Wasatch Mountains with their Ameyalli Resort. We recently caught up with both men at the groundbreaking ceremony in Midway, Utah, the place locals call “Wasatch Back,” to find out more about this unique “well-being and longevity community.” It’s a combination of residential living, a vacation resort, and a healing geothermal vortex. It’s also home to the Ameyalli Wellbeing Center and Center of Excellence—the North American headquarters of the Chopra Foundation, where Chopra has advanced technological ideas he’s ready to implement.

Why Ameyalli?

Chopra’s decision to lend his clout to the Ameyalli project was a combination of attractive elements that aligned with his thinking.

“First of all, I like the location,” he says. “It’s spectacular. Secondly, I think the founders are visionaries. They’re not doing this for money, as an entrepreneurial enterprise. They’re seriously interested in creating the scientific research for this revolution that we see in longevity and healthspan. [Plus], they’re willing to engage in nontraditional creative approaches. [And] they’re willing to incorporate the idea of spiritual intelligence.”

The origins of Ameyalli

From Chuck Heath’s point of view, Chopra and his foundation were a natural progression from his initial idea for the Ameyalli project.

“I’ve tried to retire three times now,” admits Heath, the 67-year-old developer from Wisconsin, who moved with his wife Colleen Leuthe Keblish (partner in the Ameyalli project) to Park City, Utah, during one of those attempts. For him, the $180-million Ameyalli project began as a consulting favor for a group of investors about five years ago. Then, when they dropped the idea, he picked it up and ran with it, with a vision to create a place for what he calls “holistic longevity,” allowing people to actually choose to live in the community, visit for a wellness retreat and even offer researchers like Deepak Chopra and his team a place to thrive and expand knowledge.

“I said to my wife, ‘Maybe I have one more project in me, but let’s do something that is meaningful,’” Heath recalls. “And now this is my legacy project. I’ve done a lot of projects and never been involved in [one with] such great public and private community partners. Everybody wins with this project. And meeting Deepak was just [by] chance. I met his COO [Justin Nahama] at a dinner and he said, ‘My boss would love to know more about the project.’

The vision for Ameyalli

Turned out that Deepak loved it. And [we began working together with] somebody who knows well-being—I mean, he’s the guru of well-being—and now I’ve got the best of the best to follow, which is just absolutely incredible.”

Together Heath, Chopra and their teams see Ameyalli developing as an “innovation hub,” a place for Chopra to “bring in other people from the wellness world, to come in and take up residency, research, collaborate [and] provide programming,” Heath adds. “We want this to be what Deepak is calling, ‘an innovation hub for wellness and health.’ We’re going to be The Aspen Institute of wellness here!”

And, according to Chopra, the springboard to a whole new world of artificial intelligence as well.

Ameyalli, complete by 2026 and beyond

Reaching that goal includes three construction phases. The real-estate residences would be the first element. Two of the 24 villas are complete. All villas are scheduled to be finished by February 2025. Cottages and family lodges will follow, all available for whole or fractional ownership. The 80-room boutique hotel known as Ameyalli Resort and the Ameyalli Wellbeing Center will follow, with openings planned in 2026.

The Ameyalli Wellbeing Center will be the jewel in the crown of the ambitious development, which has, at its heart, a massive (and historic) hot springs—geothermal healing waters that date back 5,000 years. The 50,000 square-foot center will incorporate those springs and include a subterranean mineral pool and numerous treatments and programs all based on Deepak Chopra’s “Seven Pillars of Well-Being” principles, which include emotional regulation, mindfulness, sleep, movement, relationships, laughter and nutrition.

Nutrition and mindful eating will be supported with a renowned chef’s intimate participation in all the dining aspects of the resort, including a large biodiverse garden to supply the needs of the Ameyalli community. Still under wraps, the executive chef looks to be a Michelin-starred, James Beard award-winning choice, whose food philosophy matches Chopra’s wellness tenets.

The homes and vacation resort will reflect cutting-edge architecture created by Overland Partners and embrace the most modern, eco-friendly elements and technology available, as will the Wellbeing Center. And, as the project develops, Chopra sees far-ranging realities coming into everyday living.

“The next step is, how do you create well-being homes that actually nurture the five senses? And have the aesthetics but also basic sustainability practices? Biological sustainability is linked to environmental sustainability, right? That has everything to do with the lighting, with the temperature controls… with air circulation, water quality, food [and] all of that,” Chopra says.

Heading into the tech future with “Digital Deepak AI”

In fact, Chopra is looking toward this new Utah institute to assist him in exploring a brave new world. A new world where the places we live will be integrated into our health and wellness experiences.

“In the future—the very near future—you have something called ‘ambient computing.’ So, all this information [found now on your smartwatch or ring, fitness-tracking device, etc.] can be incorporated into your walls—the walls or the windows of your home—and you will voice activate them. So, you enter the room and say, ‘I want to know [how] I slept last night.’ You ask that and the wall will light up with the answer. And, ultimately, your clothing will be monitoring you. So, all that’s coming very fast. It’s developing. And we want to be leading [those efforts] because we are experts in AI,” Chopra explains.

He continues, “That’s why we’re introducing something called ‘Digital Deepak AI.’ And it is an AI system that can be a personal coach, health coach, mental coach, research assistant and spiritual guide. We’ll be incorporating Digital Deepak out there into the technology. And then we’ll sync it with one of these devices like an Oura ring or whatever. So this AI system will become your personal coach for health, for well-being, for emotional resiliency and even for spiritual experiences. Everyone who comes here will have a companion—me—but it will be my AI twin.”

So, perhaps you shouldn’t expect to meet up with the real Deepak Chopra in Utah. But it seems clear that there will be a lot to see and experience when Ameyalli is ready to receive visitors.

Image: Creative direction by Madison Avenue Creative. Renderings by NQS Creative.

The post Ameyalli: Deepak Chopra’s Newest Wellness Vision appeared first on SUCCESS.

“The new focus is not just life span but health span and actually reversing biological aging,” says Beth McDougall, M.D., co-founder of Jyzen. Jyzen is a bio-optimization center in Mill Valley, California. Today’s knowledge can “restore more youthful levels of energy production that stoke your metabolism. And maintain higher levels of growth factors and hormones,” she adds.

Media attention on longevity is skyrocketing. Recently, Zac Efron, John Legend and Chrissy Teigen invested in the life span-extending startup Tally Health, helping the company secure $10 million in funding. Turn on YouTube, and you’ll find CEO Bryan Johnson publicly attempting to reverse his biological age from 45 to 18, spending millions to keep it up. Bestselling books like The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer, co-written by Elissa Epel, Ph.D., and The Longevity Diet by Valter Longo, Ph.D., offer science-backed research behind their methods of changing the way you age by increasing health.

Please note that before taking supplements or engaging in therapies or treatments, you should check for any side effects. Always speak with your physician to make sure it’s safe for you. Practice caution as well, as there may be non-FDA-approved ingredients in supplements.

Here are seven longevity-promoting practices and insights to keep on your radar:

1. Biometrics

Tracking your physical stats and measurements helps you expand awareness of how your body is functioning on a subtle level and helps identify areas where you may need intervention. According to Dr. Jonathan Leary, founder and CEO of Remedy Place, one of the most significant advancements in longevity “is the ability to understand and track our biomarkers in real time. We no longer need to rely solely on traditional research or external clinical evidence. Today, we can see what works for us individually, right as it happens.” Leary tracks his “biometrics with devices like [his] Whoop, smartwatch, bed and VO2 Max monitor.” He says that data is crucial for learning about himself, monitoring progress and setting specific goals.

2. Brain training

Neurobics (brain exercises) such as Breakthroughs International’s Brain Gym® program and Lumosity tap into the mind-body connection to keep you sharper and more focused. Surprisingly, your brain continues to adapt and change and doesn’t erode with age, according to Clarissa Silva, a behavioral scientist and the founder of C Silva Solutions LLC. “Our studies have shown that chronic worries and fears diminish prefrontal cortex activity, damage neurons, shrink brain areas and impair thinking,” she adds. She also says that continuing to learn new things helps you problem-solve as you age.

However, she warns against multitasking. Doing multiple things at once “has been shown to reduce productivity and contribute to our brain’s constant overstimulation,” Silva says. She adds that focusing on a single task and taking a break before the next improves the brain’s neuroplasticity.

3. Red light therapy

What began as technology to help plants grow in space later was found to be capable of accelerating healing in astronauts’ wounds. Today, red light therapy has evolved into a widely used longevity tool. Research from the National Library of Medicine shows that red LED light creates a reaction linked to energy production in cells’ mitochondria, which speeds healing and may increase collagen production, improve skin texture, lessen fine lines and red spots, reduce acne and stimulate hair growth.

Leary is a strong advocate for red light therapy. Red light therapy is of the treatments that Remedy Place offers. “Initially, my primary focus was on using red light therapy to support hair growth,” he says. “But I quickly observed improvements in my sleep, skin and overall circulation, which truly amazed me…. Over the past year, red light therapy has become an integral part of my regimen, and I’ve noticed a huge difference.”

Keep in mind that red light therapy works only on certain concerns, such as skin texture and appearance. Infrared light penetrates deeper to address pain, inflammation and more. Sometimes, the two therapies are offered in combination to increase healing effects.

4. Exercise

Along with the boundless health benefits of aerobic exercise, more than six months of exercise may increase your telomere length. Telomeres are proteins that are located at chromosomes’ end. Longer telomeres associate with a longer life span.

According to Silva, research suggests that “high blood pressure plays a significant role in the risk of mild cognitive impairment, vascular dementia and even Alzheimer’s disease. Those who are undiagnosed and untreated are at a greater risk of irreversible damage to the brain. Aerobic exercise for at least 30 minutes per day helps reduce the burden of many chronic diseases. It also subsequently helps the brain generate new neurons.”

5. Diet

While Longo promotes a “fasting-mimicking diet,” McDougall’s advice concerning eating for longevity takes a different approach. She suggests consuming foods with a high “life force” quotient. “Strive to eat at least five servings of vegetables and up to two servings of fruit daily,” she says. “The main focus of your diet should be consuming adequate protein…to maintain your muscle mass and muscle health as you age.” Getting enough protein can also help with collagen production and brain health.

McDougall also encourages consuming healthy fats and one daily serving of a starchy, unrefined carb, as well as avoiding seed oils.

6. Gut health

According to Dr. Inna Melamed, a gut health specialist and the author of Digestive Reset, science shows that your gut microbiome plays a crucial part in longevity. One way to improve your gut microbiome health, according to Melamed, is by upping your intake of fermented foods low on the glycemic index, such as “pickled vegetables, sauerkraut done right, fermented coconut yogurt and fermented natto.” And high-fiber foods like “beans, legumes, pomegranates, cranberries and cruciferous veggies.”

7. Supplements

Sifting through the choices for supplements can be daunting. There’s everything from collagen, vitamins and aminos to nutritional support. Astaxanthin is a powerful antioxidant that has been shown to help stave off photoaging (premature aging from sun exposure) by reducing skin damage caused by UV rays. Resveratrol has also been linked to slowing the aging process and preventing age-related diseases. 

McDougall favors supplements that “supply minerals in their most bioavailable form and those that promote healthy mitochondrial function. My go-to products are Manna Vitality, Mitopure® and magnesium L-threonate.”

For a holistic approach, we connected with licensed acupuncturist and founder of Integrative Healing Arts Tsao-Lin Moy, LMT, C. SMA, who favors the benefits of fungi. “Mushrooms have been part of Chinese medicine and folk medicine for thousands of years,” Moy says. These adaptogenic superfoods also support your gut health, and “reishi, turkey tail, maitake and shiitake are shown to have cancer-fighting properties.”

Moy also cites a study on lion’s mane, which has been found to help form new neurons and strengthen memory. She suggests using “blends of mushroom mycelium powder that can be taken daily or added into a beverage or on food.”

8. Moving into the future

With all the new research emerging, the future of longevity looks promising. Scientists are even on the cusp of discovering how to configure T cells (white blood cells) to target the adverse effects of aging. While the promise of extending healthiness and vitality is exciting, be careful to take your time and investigate which options are safest for your needs.

One crucial thing you can do right now that often goes missing from longevity protocols is “investing time and energy in friendships and relationships through healthy routines and experiences,” Leary says. He personally makes a point to pair his daily self-care and exercise practices with people he loves and cares about.

Photo courtesy of Ground Picture/Shutterstock

The post Goodbye Anti-Aging, Hello Longevity: Feel Good and Thrive as You Grow Older appeared first on SUCCESS.

Now, Wang is the co-founder and CEO of Shimmer, a company that offers affordable, culturally-competent, behavioral care for people who have ADHD. Founding her company stemmed from her own difficulty finding appropriate treatment options after receiving an ADHD diagnosis as an adult. She was hesitant to take medication due to her Asian cultural upbringing. “Most Asian families are a little bit hesitant about Western medicine,” she says. “Even when I was growing up, when we were sick, we wouldn’t take medication.”

Wang researched behavioral solutions and then learned about ADHD coaching. This form of treatment sounded like a great fit for her, but there was a problem—the high cost and it’s not covered by health insurance. “When I saw the prices, they were just so expensive,” she says about the cost to see different coaches with whom she had consultations.

How one question resulted in a 1,000-person waitlist

She then posted a question in an ADHD coaching group asking, “Why is ADHD coaching so expensive?” Over 50 ADHD coaches responded. After hearing their replies, she decided to create a business offering ADHD coaching at a lower price. When she launched Shimmer, she had a waitlist of over 1,000 people.

Prior to creating Shimmer, Wang had another business that focused on people who had social anxiety. When that business ended, she approached those investors, and they agreed to invest in her new company since there was already an extensive waitlist of interested clients who had ADHD.

“ADHD coaching has been known as kind of elite,” explains Wang. Due to the high costs, people who use ADHD coaching were typically professionals who had their company pay for the expense. “We really want to change that narrative,” she says. To do this, she needed to evaluate ways to reduce the costs of ADHD coaching.

Most individual ADHD coaches spend over 50% of their time trying to sell their services or complete administrative tasks like billing or consultation calls. “That’s actually why the one-on-one costs are so high,” explains Wang. It isn’t due to the time only spent on ADHD coaching sessions.

The staff at Shimmer complete those tasks for the ADHD coaches, including matching clients with an appropriate coach. This frees up the ADHD coaches’ time to actually coach instead of doing sales or administrative tasks. Another added benefit is that clients will receive an appropriate coach match instead of researching one on their own. And if the client doesn’t think their coach is effective, they can request a different one.

Virtual care that’s a game changer for adults living with ADHD

The Shimmer platform offers all of the services to clients virtually. Wang thinks that this modality is a game changer for people with ADHD. She explains why offering virtual sessions helps people with ADHD due to a phenomenon called ADHD waiting mode. She says the meaning of this term is “when you have something that you need to do later that day, you actually can’t do anything else because you’re just in waiting mode for the thing in front of you.”

If someone with ADHD needs to go to an in-person appointment, they will need to get dressed, travel to the appointment and allow enough time to get there. All of these factors add to the ADHD waiting mode, leaving the person unable to accomplish other tasks—or they might cancel their appointment. A virtual appointment removes these related stresses.

A bonus of the virtual platform is that they offer body doubling accountability sessions, live events and educational modules. There is also in-app support. Clients can choose from three different membership levels that include various amounts of time with a coach, but all levels include the other services offered.

Wang’s advice on creating a new business

If you are thinking about starting your own business, Wang suggests that you should be passionate about it. She further explains that it’s important to “be passionate about the problem and not necessarily the solution.” When someone focuses mostly on the solution that is referred to as a Solution in Search of a Problem. Wang explains that when you focus on the problem, “it becomes more dynamic, because you’re constantly thinking about how else can I help them?”

She also says it’s important to find a community that supports your business and helps you when you are struggling with an issue. “When you have a really bad week, you just want someone to understand,” she says.

Photo courtesy of Roman Samborskyi/Shutterstock

The post Shimmer Is an Affordable Coaching System Designed for Adults with ADHD appeared first on SUCCESS.

When we had family dinners, Mom would ask “What?” after every sentence or two that I, my husband or my daughter spoke. The same thing happened on telephone calls, which were even more difficult because she had the TV blasting at a loud volume in the background. When we were at a restaurant, she would nod as we were telling a story, but I could tell she couldn’t really hear what we were saying. It was frustrating for all of us.

Mom was embarrassed about her hearing loss, especially around her friends. She pretended to hear what they were saying in telephone conversations and in person, and it hurt her social connections. As a member of Generation X with hearing loss, I don’t want the same thing to happen to me.

So when I heard that Starkey had created an innovative hearing aid that was practically invisible, offered amazing sound quality, and was comfortable and easy to wear, I was—pun intended—all ears. 

Hearing loss keeps accelerating

My hearing loss isn’t unusual. While it occurs most often in older adults—according to the World Health Organization, over 25% of people over 60 have some form of hearing loss—hearing challenges are increasing across all generations.

The World Health Organization also estimates that almost 2.5 billion people will have some form of hearing loss by 2050. Several factors that contribute to this trend include an aging population, exposure to loud noises like listening to devices at high volumes and health conditions such as diabetes and cardiovascular diseases.

There is currently no cure for age-related hearing loss and no medical or surgical treatment for noise-related hearing loss, but hearing aids may help.

Hearing loss threatens our social connections

Hearing is important for maintaining social connections.

Take social gatherings, for example. They are often held in meeting rooms or restaurants with a high level of background noise. This creates challenging situations for those with hearing loss, who often end up missing pieces of stories or entire conversations. And without those details, how can one contribute their own thoughts, stories or jokes during a get-together? Studies have shown that hearing loss can lead to social isolation and reduced relationships with family and friends, as well as anxiety, depression and loneliness.

Struggling through one-on-one conversations in person or over the phone with hearing loss can also lead to decreased social interactions, which can even affect the length of your life.

But hearing aids offer a potential lifeline.

“The No. 1 reason people don’t want a hearing aid is because of the stigma that they have seen,” says Brandon Sawalich, president and CEO of Starkey. “[They think] a hearing aid… [will] squeal with a high-frequency tone [or that] it’s a big piece of plastic in your ear.” But the clunky beige ones you may see in ads and on TV shows are a world away from today’s hearing aids.

Starkey’s history provides a glimpse into the progress of both the hearing aid industry and the company itself.

Becoming a leader in hearing aid technology

Starkey began with the entrepreneurial character of its founder, Bill Austin. At the young age of 19, Austin began to sell and repair hearing aids on the side to raise money for college. He was making repairs to patients’ hearing aids himself when he saw that better service was needed in this area. This led to his purchase of a small repair lab called Starkey Laboratories in 1967.

Austin’s vision of great customer service and patient care brought with it many firsts, including a 90-day money-back guarantee on hearing aids. This was a revolutionary concept in the early 1970s that has become an industry standard today.

In 1983, the company’s reputation skyrocketed when President Ronald Reagan was fitted with a Starkey hearing aid. By the following morning, orders for the products had more than quadrupled, nearly overwhelming the company’s operational capacity. This challenge inspired the company to further innovate, especially in manufacturing processes.

Today, Starkey is headquartered on a sprawling campus in Minnesota, where 1,400 employees continue the tradition of pioneering new technologies and improving patient care. The company has more than 5,000 employees globally and does business in more than 100 markets worldwide.

Each day, 20 to 30 people from around the world visit Starkey’s Center for Excellence at the Minnesota headquarters. Here, highly trained and licensed audiologists and professionals evaluate patients and fit them for hearing aids. These fittings also provide important data for the company’s research and development efforts. Some people who have received evaluations and fittings at the Center for Excellence include celebrities such as Elton John, Huey Lewis and Daymond John, along with a few former presidents.

Starkey is the only major American-owned hearing company, and one of the largest privately-held hearing aid companies, which allows the company to focus completely on its patients. “I have the luxury of not worrying about shareholder price or stock analysts,” Sawalich says. “[Instead] we are focused on what’s best for the patient, now and in the future.”

The company considers its employees to be family and provides each of them and their immediate families with free hearing aids. Sawalich and many other executives wear them too. 

Starkey continues to lead the industry with technological innovations that improve quality of life. “I hired Achin Bhowmik, our chief technology officer, [in 2017],” Sawalich says. “I hired him from Intel…. [He] was an expert in the human perceptual design and bringing new thinking and thinking big into our industry.” The result was the Genesis AI hearing aid. 

Hearing aid technology built for quality of life

Genesis uses a variety of technologies to improve hearing and social connections. Through Bluetooth, Genesis AI connects with smartphones and other devices, allowing users to stream audio—including calls, music and media—directly to their hearing aids. Genesis AI links to both Android and iOS platforms.

Genesis AI also includes health monitoring tools such as sensors that track physical activity and detect falls, which is particularly beneficial for older adults. This feature sends alerts to emergency contacts if sensors detect a fall.

As the name implies, artificial intelligence plays a major role in this hearing aid’s performance. Sawalich explains that AI in these devices does more than just amplify sound; it intelligently processes auditory data to distinguish between speech and noise.

Here are some of the ways Genesis AI does this:

• AI imitates the cerebral cortex to process sounds, and bridges the gap created by years of hearing loss by automatically making more than 80 million adjustments per hour.
• The hearing aid also conducts an analysis of the current listening environment and instantly adjusts to manage noise and directionality through a feature called Edge Mode+ on the MyStarkey app.

In addition to Edge Mode+, the MyStarkey app offers users a way to make easy adjustments to hearing aid settings and provides voice-to-text functionality that allows you to transcribe conversations in real-time, which can be especially useful in loud environments or when accurate recall is necessary. The app can also translate more than 70 languages.

When you speak into your smartphone, the app translates your speech and displays it on the screen in the other person’s language. When someone speaks another language into your phone, the app translates that speech, displays it in your language and sends the translated text directly to your hearing aids.

The impact of human touch on design

“[Our technicians and modelers] build and engineer and design a product that people wear for 14 hours a day, and they have to forget they’re wearing them,” Sawalich says. Starkey uses a combination of different types of technology, including silicon impressions, 3D scans and real-life fittings at its headquarters to continually improve the product.

Comfort is critical, as is invisibility. Genesis AI is small and rests behind the ears or subtly within the ears, making it barely visible to others. And since everyone’s ears are different, each Genesis AI hearing aid is customized based on a 3D scan of the ear, which is then sent to Starkey’s team of modelers to be manufactured.

Looking ahead, Starkey is investigating ways to use technology to integrate more holistic health features into its hearing aids. But according to Sawalich, the company’s purpose of “build[ing] caring products that connect people to people” will always remain the same.

This article originally appeared in the July issue of SUCCESS+ digital magazine. Photo courtesy Starkey

The post Can Starkey’s Latest Hearing Aid Technology Save Conversation? appeared first on SUCCESS.

Taino Bendz, a published research collaborator and the author of Tech-Life Balance: 101 Ways to Thrive in a Digital World, says that overcoming those negative impacts is all about intention and awareness. An engineer by trade, Bendz understands and embraces the importance of digital technology in our society when balanced with other aspects of daily life. His work with technology has also given him a front-row seat to see how easily it can take over our lives and impact society.

Bendz defines successful tech-life balance as using technology in a way that doesn’t negatively affect personal life, relationships, health or focus. Relaxing with some Netflix in the evening is fine, but staying up binge-watching all night and sacrificing a good night’s sleep isn’t. Texting your friends is great, but doing so while driving is dangerous.

As a first step toward achieving tech-life balance, he encourages others to reflect on their technology usage and how it impacts them. Does watching Netflix at night really relax you, or is it just there to provide a dopamine kick?

Bendz’s book focuses on five key areas in which technology can negatively impact us: physical health, mental health, family, social life and productivity. For each area, Bendz provides several tips and hacks for managing or overcoming those adverse effects. While you’ll have to pick up a copy of Tech-Life Balance: 101 Ways to Thrive in a Digital World to learn all 101 ways, here are five first steps toward achieving a successful tech-life balance.

Mental health

Turn off unnecessary notifications

Research shows that mobile notifications significantly affect stress levels, cognitive control and attention spans, especially in children. Bendz says one of the easiest and most effective ways to have better tech-life balance is to turn off all unnecessary notifications on cell phones, wearable smart devices, laptops and any other device that might distract you. If you don’t constantly hear an alert or see a notification pop up, you’re less likely to reach for your phone and become distracted in the first place.

Using a physical alarm clock and creating a phone-free bedroom can drastically increase your sleep quality and help you start your day with less reliance on technology.

Invest in an alarm clock

Think about the first thing you do every morning. If you’re like most people, you reach over to silence your phone’s alarm. While doing so, you also likely swipe over to check your email, read some chat messages or scroll through social media before getting out of bed. You’re starting your day with screen time before you’ve had a chance to wipe the sleep from your eyes.

At the end of your day, you set your alarm on your phone before remembering to send that one last email or give social media a final scroll before bed. The next thing you know, you’re up later than you intended and can’t fall asleep because you just gave your brain a dopamine kick before bed.

Physical health

Be aware of your posture

One often overlooked adverse effect of technology is its impact on people’s physical health. The angle of our necks as we look down at our phones, our posture while working on a laptop from a cafe table, couch or desk and the amount of eye strain we experience when staring at a screen for too long all take a toll on our bodies over time. By making small changes, like using ergonomic aids or wearing blue light-blocking glasses, we can minimize those adverse physical effects.

Family and social life

Avoid “phubbing,” or phone snubbing

We’ve all had those moments when we’re hanging out with friends and we get lost in our phones. While it may seem harmless in the moment, and maybe even normal by societal standards, doing so affects the quality of our interactions and relationships with others.

Making a conscious effort to leave our phones in our pockets keeps us present and engaged with those around us. If you find yourself out with friends and notice that everyone is distracted by their phones, bring attention to the issue and suggest a phone-free activity instead.

Productivity

Use technology to your advantage

Technology itself can be a tool for combating our unhealthy technology habits. Bendz suggests using wearables like fitness trackers to remind you to get up and move around. He sets alarms that remind him to take breaks, breathe, go for a walk and otherwise disconnect for a bit. You can use apps that track your productivity but also force you to take breaks, like One Sec. Consider also setting timers or using apps to limit your phone usage.

Finally, use as much technology as you need to complete your work. Bendz fully acknowledges that our interview for this article wouldn’t have been possible without technology since he’s in Sweden and I’m in Minneapolis. However, he requested that our Google Meet be audio only so he could walk outside with his daughter while we spoke. We used technology to connect, but only as was absolutely necessary to get our work done.

Technology isn’t going anywhere. As artificial intelligence and virtual or augmented reality are integrated into more products, technology will inevitably become an even more significant part of our daily lives. But that doesn’t mean we need to let it take over our lives entirely. By making just a few small changes in how we use technology, we can achieve an optimal tech-life balance and digital well-being that keeps us in control. 

This article originally appeared in the July issue of SUCCESS+ digital magazine. Photo by Mariia Korneeva/Shutterstock

The post Hanging in the Tech-Life Balance: Expert Tips for Digital Well-being appeared first on SUCCESS.

U.S. Surgeon General, Dr. Vivek Murthy, who wrote an op-ed piece in The New York Times in June, concerning social media and its impact on users thinks so. He called on Congress to pass a bill that would require a warning label on social media. Additionally, Murthy has included social media regulation in his top eight priorities of urgent health concerns while he is Surgeon General. 

What’s the harm?

How could social media be in the same category as cigarettes, alcohol and other risky products through the years that have earned this warning? Research has proven consistently that social media is potentially harmful to the mental and emotional health of children and teens. A 2022 study from Pew Research Center found that 95% of young adults between the ages of 13 and 17 use YouTube as well as other social media platforms. Additionally, two-thirds of teenagers use social media every day. 

The American Psychological Association shares that while chronological age doesn’t necessarily mean a kid is “ready” for social media challenges, brain development is still occurring through the teen years and early 20s, so some teens are hypersensitive to social feedback that might be skewed on social media by AI content, likes and follower counts, and the absence of well-labeled harmful content. Children are also less likely to have impulse control, so features like infinite scroll and lack of time limits, along with push notifications, can impact their sleep, physical activity and mental wellness. The APA says exposure to bad actors on social media is a problem for young people as well, causing many to ask, should social media be regulated?

Would Surgeon General social media warning labels help?

Warning labels first appeared on tobacco products in 1965 to help raise awareness for consumers of health risks when using the products. Murthy acknowledged in the op-ed that a warning label wouldn’t fix the problem but could be a step in the right direction.

Some states are taking action against social media conglomerates. In March 2024, Florida Gov. Ron Desantis signed a bill prohibiting children under the age of 14 from having their own social media accounts. The same bill also requires children under the age of 16 to obtain parental consent to have social media accounts and will take effect on January 1, 2025.

In New York, Gov. Kathy Hochul agreed to sign legislation that would put a ban on the use of algorithms in children’s feeds. The bill passed at the end of June, making New York the first state to pass a bill that regulates algorithms.

Should social media be regulated?

In order for warning labels to appear on social media, it would take a congressional act, and a timeline for that isn’t clear. If it were to become a requirement, some experts believe that tech companies would challenge social media regulation in court, arguing that it’s an infringement on free speech. Europe has the Digital Services Act to help keep users safe.

Frank Anderson, M.D., Harvard trained psychiatrist, trauma specialist and author of To Be Loved: A Story of Truth, Trauma, and Transformation says it’s an “opportunity” for those with authority in society to take a stand.

“It urges parents, policymakers, technology companies and social media platforms to conduct research and further investigate the impact social media has on our children. This allows parents, schools and those in direct contact with children to make more informed decisions about the amount and kind of social media kids are exposed to,” he says. “It could significantly minimize the harmful effects and maximize the benefits social media can have on the health and well-being of our children.”

Anderson says he hopes the warning takes effect. “When an organization with authority takes a stand and makes a recommendation based on solid research, it can change people’s behavior and have a profound impact on society. We have seen the benefits of this previously with the stance and warnings around cigarette smoking.”

What it won’t solve

Just like people keep smoking even though cigarettes are labeled, children will still use social media, even when it’s to their own detriment. So, should social media be regulated?

“The label may raise temporary awareness of the concerns of being on social media, but that will soon be ignored by most, and it will be business as usual. It is important that more parents be educated about the issues of social media concerning their kids so they know how to handle it, and they can speak to them about how to use their phones and social media in a healthier way,” says Kirk Smalley, co-founder of Stand for the Silent, a 501(c)(3) that raises awareness of school bullying and suicide. Smalley and his wife, Laura, started the organization following their 11-year-old son’s tragic death by suicide due to bullying.  

“The more we can teach our parents and kids about bullying and the psychological issues of social media, the better off our kids will be. So the warning labels are good for getting the discussion started, but they can’t address the problem without the other pieces of the puzzle,” he adds.

Parents and social media: What parents can do

Smalley’s recommendation that both the government and parents get involved is echoed through researchers’ findings, from those who want to ban phones from schools to those who want to teach kids how to responsibly integrate them into everyday life in a tech-centered society.

Social psychologist Jonathan Haidt made waves for his opinions in his book, The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness, blaming phones and social media for the rise in teen anxiety and depression. His extreme solution has ignited conversations around the country, and his book has topped The New York Times bestseller list. His solution? No smartphones before high school; no social media until age 16.

Whether parents take Haidt’s approach or another, Anderson has some recommendations for all parents concerned about their children and teens with regard to social media regulation:

• Parents should first educate themselves about the pros and cons of social media exposure.
• Early on, parents should establish boundaries and set guidelines around social media use and exposure for their children.
• Parents should regularly have open and honest discussions with their children about the benefits and harmful effects of social media.
• Social media habits and routines should be followed by everyone in the family, the children as well as the parents—“practice what you preach.”

Parents can also keep in close communication with their children’s mental and physical health care providers, from therapists to pediatricians, to stay up to date on researched recommendations. In addition, they can learn about the signs of anxiety and depression, and take steps if they recognize those in their kids. They have their whole lives to explore social media once their brain is fully developed—let’s help them have a healthy journey there.

Photo by AYO Production/Shutterstock.com

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That depends on how you define success. Success is often linked to good health, self-confidence and positive social skills. With 33 out of 45 (73%) past U.S. presidents having owned a dog, pet ownership seems like a positive component for people in high-powered positions. A 2018 survey by Banfield Pet Hospital agrees, with 78% of C-suite executives surveyed attributing their success in part to owning a pet as a child. But according to some studies, the answer is mixed.

1. Pets promote good health

I’ve always been a dog person. But managing three young kids, one with severe disabilities, I didn’t know if I could handle having a pet as well. In 2020, like many other people stuck at home, my kids wanted a dog, and I gave in. I’m so glad I did.

When I’m dealing with caregiver stress, snuggling my shih tzu has a positive impact on my mental health—an outcome which has been confirmed in a poll by the American Psychiatric Association (APA). “Pets are good for mindfulness,” says Karen Fine, DVM, veterinarian and author of The Other Family Doctor. “Humans tend to think about the past or worry about the future, but pets are always in the present.” And remaining in the present can keep us calm.

Aside from keeping your nervous system in check, another benefit of having a pet is that they can lower your blood pressure. Studies also show that after a cardiovascular event, dog owners may have a better outcome.

Having a pet also forces us to create routines. Going for a walk twice a day, feeding, petting and socializing with our pets keeps us consistent. “Routine is important for the human/animal bond,” says Fine. “You have to do the work, take them out and feed them.” These are activities that teach even young kids life skills.

2. Pets allow you to be your authentic self

At work, we spend a lot of time navigating professional or social nuances. But “animals are authentic,” says Fine. “They give us permission to be our true selves”—something beneficial after a day of people-pleasing.

Having the opportunity to go home and really be yourself is valuable. “There is something special about knowing that you mean the world to your dog. Being received at home with enthusiasm allows people to leave work at work, change shifts and enjoy the little pleasures of life,” says Paola Cuevas, MVZ, veterinary consultant at Dogster.

“Pets allow us to learn to overcome little obstacles, teach us about forgiveness and provide us with self-assurance and humbling lessons,” says Cuevas. These are positive qualities that are transferable to the workplace and life in general.

3. Pets can improve our social skills

Understanding a dog, cat, hamster or bird forces us to pay attention to subtle social nuances. “Pets teach about the importance of observing the little details and behavioral cues,” says Cuevas.

Another benefit of having a pet is that they can also help us create positive connections. Very often, when I’m out with my dog, people say hi to her or walk over to pet her. They ask questions about her name, species and personality, forcing me, a former introvert, to share and connect.

4. Pets teach us about empathy

When I was a teenager, my childhood dog got sick. After much needed surgery, I raced home after school each day to care for her. “Pets force us to think about someone other than ourselves,” says Fine. “During the pandemic, many people who were on the fence about pet ownership caved and got an animal. People who previously may not have wanted a pet were surprised how attached they became.”

“For those of us who like animals, pets can make us healthier, caring, responsible and happier,” says Cuevas. “They improve our self-esteem and provide company and support, making us better humans overall.” Skills that translate to a more productive day and successful life.

5. The downside of having a pet

Of course, all of this only applies if you enjoy owning a pet enough to overlook the downside. For people who don’t enjoy the company of an animal, pets may just get in the way. Pets can create financial strain—from food to vet bills the costs add up. Having a pet  can also create stress about proper care. We want to do right by our pets, and that takes time and energy, as well as money. We also worry about an ill pet or a pet that recently passed away, which can be a significant distraction.

Personally, I had a hard time getting another dog later in life. I remember the pain of losing my other animals and how hard it was when they were sick or needed additional care—something I didn’t want to go through again.

But, as I write this story, my dog sits at my feet in the warm sun. She makes me smile and is a companion when I need a break—benefits of having a pet that add up.

Photo courtesy of Inside Creative House/Shutterstock

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Highly successful leaders create healthy habits throughout the day, but what creates success are the habits they’ve developed in their nighttime routines. Some of the most successful leaders in the world focus intentionally on their nighttime habits. They set themselves up for success each night by creating routines that help them wake up energized, ready to accomplish their goals and clear on how they’ll spend each day.

“With so many things constantly bouncing around in our minds, having a nighttime routine is not optional; it’s required,” says Blake Nubar, co-founder and CEO of Laptop Freedom. “It’s important to wind down. Calming your mind is key to a restful night’s sleep—the type of sleep needed to enhance productivity, reduce stress and keep your health in check. Remember: The goal at night is to ready yourself to conquer the following day. Forfeit this, and you are setting yourself up for failure.”

Nighttime routines of 5 successful people

Here are the habits and nighttime routines of successful people that you can incorporate into your own routine. End your night well-rested and, by extension, set yourself up for a successful start to your day. Borrow the success playbooks of these well-known leaders.

1. Michelle Obama

The former first lady has a schedule that’s busier than most, even after her time in the White House. Having a good routine and healthy habits help Obama accomplish more without burnout or stress.
She sees her nighttime as an opportunity to prioritize self-care and self-development. Her nighttime routine includes family game time (when her children are at home) and talking to former President Barack Obama about their happenings. She follows up these activities with a good night’s sleep.

2. David Goggins

After a full day of working and exercising, the retired United States Navy SEAL, ultramarathon runner and ultra-distance cyclist’s workday ends around 4 p.m. Goggins spends his evenings with family before prioritizing rest. He uses a couple of those after-dinner hours each night for stretching and planning for the next day. “I’m thinking about all these obstacles that may come up,” he says. “Basically, a lot of us aren’t prepared for life. We get up, willy-nilly, and just hope life is gonna happen.” Through his extensive stretching routine, Goggins preps for a “prepared mind” state, giving him a running start on the next day.

3. Sara Blakely

The billionaire SPANX founder is a wife, mother and booked businessperson. She runs a company with hundreds of employees, which generates approximately $400 million a year.

After a full day, Blakely is intentional about her nighttime routine. She spends the evening with her children and then puts them to bed. Every night, she takes a bath and lights a candle as a way to power down from a hectic day—she sees value in turning off work mode.

4. Jeff Bezos

The Amazon founder maintains a bustling schedule as one of the wealthiest people in the world, even after his departure from the powerhouse company.

Famous for being an advocate of getting good sleep, Bezos prioritizes eight hours of sleep. “I think better; I have more energy; my mood is better,” he says. Another surprising addition to his nighttime routine? Bezos likes to wash dishes. This mundane yet necessary task sets his nighttime routine in motion.

5. Tim Cook

Apple’s billionaire CEO is known to be a person of intentional discipline. He’s a busy business leader who runs one of the largest companies in the world and receives a reported 700 emails a day, a majority of which he reads.

Since Cook is known to wake up between 4-5 a.m., he’s in bed by 8:45 p.m. He spends his evening powering down and doing so with Apple’s recently released Vision Pro mixed reality headset.

Create intentional nighttime habits

Modeling success from those who’ve achieved it is a great way to ensure you’re taking the necessary actions that bring success into your life.

Business leaders are intentional about winding down and getting enough sleep. Their nighttime routines tend to be focused on planning, relaxing and self-care. These business leaders have built some of the largest companies in the world, but they’re not always “on.” 

Toyin Crandell, founder and CEO of Money Mindset SHIFT and host of The Millionaire Money Podcast believes in being intentional about creating successful habits.

“If we all could do the same thing and get the same outcomes, why do some business leaders scale businesses to multimillions in a few years and others aim for it but never get there even after 15 to 20 years?” she says. “It’s the nighttime habits that distinguish what success a business leader can accomplish. Be intentional about creating success habits.”

You deserve a life where every goal and dream becomes a reality. You’ll get there with hard work, starting with establishing nighttime habits and the routines you create.

This article originally appeared in the July/August 2024 issue of SUCCESS Magazine. Photo courtesy of White House Photo/Alamy Stock Photo

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She’s given this realm of grief a name: invisible losses. These quieter losses can deeply impact our sense of self and well-being without us even recognizing their magnitude, and they often stem from everyday experiences that don’t fit neatly into the conventional grief narrative. 

These invisible losses are pervasive, showing up as humiliation in public settings or feeling overlooked or judged by a parent. They leave lasting emotional scars that affect our self-perception and behavior. Rasmussen also highlights how normalized but distressing behaviors, such as roughhousing with a sibling, can contribute to invisible losses as well. 

The impact of unacknowledged grief

Unacknowledged grief, particularly invisible losses, can have a profound and lasting influence on the way we move through life. Rasmussen describes these experiences as emotional punches, subtle yet persistent, shaping our perception of ourselves and the world around us.

“In those moments, we actually have a shift in the perception of ourselves,” explains Rasmussen. “We change the way we think, the way we see the true nature of ourselves. We actually feel completely helpless.”

She points out that society often places greater emphasis on more visible forms of loss, such as death or divorce. But it’s not just society that dismisses these losses. One of the most striking aspects of unacknowledged grief is its hidden nature, and Rasmussen says these losses may not even be apparent to us. 

However, without recognizing our own loss, Rasmussen says we end up feeling isolated and invalidated, unable to express our pain or seek support. The result? We walk away feeling powerless—doubting ourselves without really knowing why. 

The long-term consequences of unacknowledged grief

Perhaps most concerning are the long-term consequences of unacknowledged grief. The danger of these invisible, “non-catastrophic” losses is that by not acknowledging them, we turn them catastrophic. We move into a way of operating that Rasmussen calls the “waiting room,” a state of emotional limbo where we retreat to protect ourselves from further harm. 

“We go to a place where we can take emotional shelter and pull ourselves out of risky choices,” Rasmussen says. “We’re frozen in time, and we hide there. We shift from our highest level of thinking to a more primal response. We even feel it in our bodies. We can feel nausea before meetings or heart palpitations before a difficult conversation.”

When we don’t integrate our invisible losses, Rasmussen says, we end up living our lives in that holding pattern, that safe space, “We never leave that place because it becomes comfortable. We actually feel like it’s OK here.”

The “waiting room” isn’t a bad place, but it was only ever meant to be a temporary way of being.

Identifying invisible losses

Rasmussen says we have to identify our invisible losses in order to integrate them and move out of that “waiting room.” She recommends starting with these questions: What are you pulling away from? When are you holding back your thoughts? Where in your everyday life do you pull back from sharing yourself? What do you postpone or reschedule? Do you remember the first time you were told off? That first time feeling of shame and isolation? What about the first time you were shut down when you were expressing what you wanted in your life?

Using these questions as a starting point, Rasmussen typically leads her clients through a verbal or written cleanse. If you’re a verbal processor, speak with a trusted friend. If you prefer to write things down on your own, work through the questions on paper.

“When we start reading back or listening to ourselves, we hear the things that are on repeat inside our mind; we are absolutely able to find the loop, find that place where we’re stuck and find what I call the survivor mindset of thoughts,” Rasmussen says.

Because it can be hard to identify our own invisible losses, Rasmussen created The Invisible Loss Library where people can anonymously submit their losses. 

“Once we start reading about someone else’s invisible loss, we can recognize our own,” says Rasmussen. 

How to integrate our losses and move forward

Once we’ve identified our losses, Rasmussen says the next step is reframing the narratives through a strategy called mental stacking. By identifying the survival mindset that often emerges in response to invisible losses, we can begin to challenge its grip on our lives.

Mental stacking is the process of writing down your thoughts, identifying the traces of your invisible losses, and rewriting them: cleanse, pattern reframe. In her book, Rasmussen says that 80% of our thoughts in the “waiting room” are negative, but we can identify the scripts we’ve been playing out by writing them down. Once we pinpoint them, we can trace them back to those original invisible losses and rewrite the scripts. 

Rasmussen gives an example in her book:

Cleanse: I’m a failure, and I will never succeed at work. It feels like no matter what I do nobody notices. I am so done with trying. What is the point of it anyway? No matter what I do, nothing ever changes. I must be dumb. 

Pattern: I am a failure. I suck at everything. 

Reframe: Even though I have been beaten down, I know that someone will notice my work ethic and my potential. 

Confronting invisible loss

The process of reframing our thoughts takes time, says Rasmussen. “The way to know that you’re heading in the right direction out of the waiting room is when you’re starting to feel an increased willingness to go outside of your daily routine; when you have the readiness to try new things; when you say yes to new things.”
When we confront the invisible losses that have so deeply impacted us, we can debunk the insidious lies we’ve believed as a result and reclaim our identity and resilience. By acknowledging and integrating our invisible losses, we not only move out of that “waiting room” but also begin to trust our abilities and intuition again.

Photo by fizkes/Shutterstock.com

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The rise of sleep retreats

Rebecca Robbins, Ph.D., a sleep scientist at Brigham and Women’s Hospital, an assistant professor of medicine at Harvard Medical School and co-author of Sleep for Success! has helped create numerous sleep retreats around the world. She’s not surprised that sleep retreats are increasing in popularity. “The vast majority of Americans are falling short of their biological need for sleep, resulting in reduced performance and daytime functioning,” she says. “With so many falling short of their sleep need, it is possible that many of us could benefit from a retreat all focused on good sleep.” 

Hilton’s 2024 Trends Report found that the primary reason people want to travel this year is to rest and recharge. “Personal wellness matters more than ever to travelers, and there is an increased focus on getting a good night’s sleep,” says Amanda Al-Masri, global vice president of wellness at Hilton. To help travelers sleep better, Hilton partnered with Robbins to “infuse evidence-based research and scientific insights into sleep programs” at hotels and resorts across the world. 

Other hotels and resorts, such as Grand Velas Resorts, are following suit and creating sleep retreats as well. “We recognize the importance of sleep for cognitive performance, mood regulation and overall health and decided to offer a comprehensive sleep retreat experience to cater to the needs of guests seeking rejuvenation and relaxation,” says Silvia Velasco, the spa manager of SE Spa at Grand Velas Riviera Nayarit, who helped create the resort’s sleep retreats.  

What happens at a sleep retreat?

Sleep retreats vary widely, but they are typically multi-night experiences that focus on getting better sleep, both during the retreat and after guests return home. Most sleep retreats are multifaceted and go beyond the typical advice to stop looking at screens before bed and avoid caffeine in the late afternoon. 

A typical sleep retreat involves rooms that are specially designed with sleep-promoting elements such as blackout shades or mattresses with cooling properties, spa services such as sleep-promoting massages and educational components, such as lectures about sleep, Robbins explains. 

Customized sleep solutions

Some sleep retreats involve personalized advice based on each participant’s lifestyle, sleep habits and needs. Many include numerous activities to promote relaxation, including meditation and mindfulness sessions, yoga or forest bathing. While some sleep retreats occur as a group during specific weeks, others are offered on-demand to individual guests. 

At Hilton sleep retreats, participants engage in programming that encourages them “to be mindful of the factors throughout the day that can enhance or detract from a restful sleep,” Al-Masri said. An important part of Hilton’s approach to ensuring that guests get better sleep is “power-down amenities and activities that allow guests to unwind before bedtime and fulfill their unique sleep needs,” she says. For example, blackout curtains and dimmable lights create a calm environment. Some Hilton properties also feature “free-spirited” nonalcoholic alternatives to popular cocktails so guests can enjoy “the social experience without compromising on a restful night’s sleep,” Al-Masri explains. 

Other sleep retreats focus more heavily on providing personalized advice using science-backed techniques. Canyon Ranch’s sleep retreats “include a sleep analysis and physician review to personalize the experience even further,” Mark Kovaks, Canyon Ranch’s vice president of health and performance explains. These retreats are led by leading sleep expert Dr. Michael Grandner, director of the Sleep and Health Research Program at The University of Arizona and director of the Behavioral Sleep Medicine Clinic at Banner-University Medical Center, and other experts. 

What are the goals of a sleep retreat?

People seek out sleep retreats for different reasons. Some are overworked professionals who need a break, others are parents who haven’t gotten a good night’s sleep in months. Some want to catch up on sleep and others would like to reset poor sleep habits and learn how to get better sleep as part of a larger wellness journey.  

No matter why someone attends a sleep retreat, Al-Masri explains that most sleep retreat participants want quality sleep during the retreat, to feel “rested and recharged,” and to leave “armed with exercises, best practices and insights to help achieve a better night’s sleep, whether traveling or at home.” According to Al-Masri, “the goal is for participants to achieve the recommended eight-10 hours of sleep per night,” during the retreat and when they go home. Kovaks concurs. “The ultimate goal is to awaken from each night’s sleep feeling more rested and with significantly more energy for the day,” he says. 

At Grand Velas, the goal of sleep retreats for most guests is to “enhance sleep quality, reduce stress, increase energy levels and teach good sleep habits to help guests achieve better sleep and overall well-being,” Velasco says. When guests leave, most will have experienced “deep, restorative sleep” at the retreat, and they can go forth with the personalized tools to get the same type of sleep at home, she adds. Recommendations may include stretching exercises that promote sleep, breathing exercises, relaxation techniques and “other habits to incorporate into their daily routine for continued improvement in sleep quality,” Velasco explains. 

Do sleep retreats help?

Hammer Tsui, a yoga instructor and co-founder of the blog A Fun Couple participated in a sleep retreat with her husband to “seek respite” from their hectic lives. Their retreat was held at the COMO Shambhala Estate in Ubud, Bali. During the retreat, Tsui says she and her husband “underwent personalized sleep assessments led by experienced therapists” and “gained valuable insights into our sleep patterns, identifying factors that were affecting our sleep quality, such as stress and irregular bedtime routines.” 

The couple also learned mindfulness practices and gentle yoga routines that help promote sleep. Tsui says she didn’t sleep more than usual on the retreat, but instead focused on improving the quality of her sleep. She left “feeling refreshed, revitalized and inspired to prioritize self-care.” Since participating in the sleep retreat, Tsui explains that she and her husband have had “improvements in our sleep quality. We’re falling asleep faster, experiencing fewer disruptions during the night and waking up feeling more rested and relaxed.”

Relator Samantha Odo sought out a sleep retreat because “weekends with open houses and late-night paperwork” wreaked havoc on her sleep schedule. She participated in a weeklong sleep retreat in Napa, California. During the retreat, Odo engaged in a program designed to promote deep sleep. “We started each day with sunrise yoga in the fresh air, followed by amazing meditation sessions,” she says. Some evenings, Odo joined guided sleep meditations with lavender aromatherapy. “It wasn’t just about how much sleep I was getting, it was the quality. I felt genuinely rested, like my body had finally gotten a chance to recharge,” Odo says.

Impact on daily life

Even a year later, Odo says she is still reaping the benefits. She still does the bedtime stretches she learned at the retreat and incorporates other rituals she learned as well. She also revamped her bedroom at home by getting softer sheets like the ones they had at the retreat. “There are still nights when real estate keeps me up, but overall, that sleep retreat totally reset my sleep patterns, and for that, I’m eternally grateful,” Odo says.

Alternatives to sleep retreats

Sleep retreats appeal to many people, but they can be expensive. On the pricier end of the spectrum is a 25-day “Deep Sleep” private jet trip from TCS World Travel starting at $230,000 per person. Other sleep retreats are considerably less, but still cost thousands of dollars. The high price tag is understandable given that the retreats typically span several nights and may include personalized advice, spa treatments, meals and other experiences. 

There are alternatives for those who want to create their own sleep retreats. Some properties offer amenities that promote better sleep outside of actual retreats. For example, the JW Marriott Tampa Water Street in Tampa, Florida, created “Stay Well Rooms.” These rooms are designed to promote sleep. Among other amenities, Stay Well rooms allow guests to set a lighting schedule to match their circadian rhythm, have relaxing aromatherapy scents and give guests access to an exclusive app designed by the Cleveland Clinic to promote good sleep. 

Some hotels have created rooms that promote sleep with the entire family in mind. The JW Marriott Orlando Bonnet Creek Resort & Spa in Orlando, Florida has a select number of family suites designed with sleep promotion in mind. Amenities include nightlight soother owls and an in-room “Sleepy Snack” menu featuring items thought to promote sleep. Guests can add other sleep-promoting activities, such as massages or relaxing teas, to these types of DIY retreats.

Affordable options

Robbins says it’s also possible to create a simple but effective sleep retreat at home. “You could do a staycation sleep retreat where you take your weekend or days off and consciously block your calendar from social commitments, commit to having an early, light dinner, and avoid alcohol and screens close to bed,” she says. 

Exhausted new mom Jessica Sillers did just that. She booked herself into a local hotel when her second child was 6 months old for the “sole purpose of resting without constant interruption.” Although Sillers would have liked to go on a sleep retreat that included massages and personal sleep advice, it wasn’t feasible at the time. “I brought my own soothing face mask and comfort snacks. After sleeping 11 hours the first night of her retreat, Sillers realized “how much sleep and mental health and mood are intertwined.” She has been making a greater effort to get more sleep ever since. “Sometimes the best you can do is cobble together a version of the ideal retreat you want,” Sillers said. Although Sillers would like to go on a sleep retreat one day, in her experience, DIY sleep retreats can help.

A selection of sleep retreats to promote better sleep

Sensei Lanai, A Four Seasons Resort, Lanai City, Hawaii

The five-night Rest and Recovery Program for One at Sensei Lanai, A Four Seasons Resort, includes a tailored itinerary focused on better sleep. A typical stay includes guided well-being consultations and spa treatments designed to promote rest and relaxation. The program includes other activities to encourage sleep, such as forest bathing and tai chi. Guests have a personal “sleep session” that analyzes their sleep patterns, sleep behaviors and other habits that impact sleep. Participants are then given evidence-based strategies to help them sleep better at home. 

Grand Velas Riviera Nayarit, Riviera Nayarit Mexico

The Sleep & Retreat Getaway at Grand Velas Riviera Nayarit is a four-night retreat that includes a spa treatment designed to promote sleep, sound healing and guided meditation classes. The experience also includes unlimited access to the resort’s relaxing hydrotherapy ritual and a special nightly turndown service that prepares the suite for a rejuvenating night of sleep. To help promote better sleep at home, the retreat concludes with a personalized series of recommendations. 

TCS World Travel, Multiple Locations

TCS World Travel’s 25-day “Deep Sleep” retreat focuses on connecting guests with their circadian rhythms for better sleep quality. This luxury sleep retreat takes guests by private jet to some of the most remote places in the world, from Tahiti to Sri Lanka. Many locations are dark sky destinations with little or no outside light pollution and designated quiet ecosystems. 

YO1 Longevity and Health Resorts, Catskills, New York

The Insomnia Management program at this wellness destination focuses on reducing stress and solving sleep problems. Guests stay a minimum of three nights. Throughout that time, they are immersed in a tranquil environment to help make up for lost sleep. Relaxation treatments include massage, acupuncture, yoga and other activities to help promote better sleep. Guests also learn strategies to help them sleep better at home and encourage undisturbed sleep. 

Castle Hot Springs Sleep Retreats, Morristown, Arizona 

Castle Hot Springs hosts sleep retreats throughout the year. The specifics of each retreat vary, but all provide guests with access to the resort’s three hot springs with soothing mineral-rich desert spring water, spa services and personalized sleep advice. The goal is for attendees to leave with new skills to promote better sleep at home. 

Grand Wailea, A Waldorf Astoria Resort, Maui, Hawaii

During a sleep retreat at the Grand Wailea, A Waldorf Astoria Resort, guests receive Kilolani Spa services to help them recover from jet lag, optimize circadian rhythms and release sleep-enhancing hormones. They will also participate in lectures about the science of restfulness, the foundations of sleep mechanics and sleep disorders. Participants will also design a personalized sleep plan that will include the practices they need to improve their daily routine at home. 

Royal Champagne Hotel & Spa, Champillon, France

Just outside of Paris lies a tranquil resort with a Royal Sleep Experience. The individualized retreat includes an AIME sleep and glow set with a soothing essential oil spray and melatonin-based drops, an in-room meditation box, a satin face mask and luxurious linens that promote a good night’s sleep. The retreat also includes a menu specially created to promote rest, including a ‘Sleeping Beauty Mocktail.’ Guests receive a massage by candlelight to help improve sleep quality. This retreat has a two-night minimum but can be extended. 

Canyon Ranch, Lenox, Massachusetts 

The Canyon Ranch Mastering Sleep Immersion Retreat includes over a dozen expert-led presentations, a custom sleep analysis and nightly group relaxation programs. Participants can also participate in several activities to promote sleep, including a mental health and wellness consult, acupuncture or a Yon-Ka Relaxing Body Treatment. 

COMO Metropolitan Singapore, Singapore

Guests at the three-night “Sleep Dreams” program at COMO Metropolitan Singapore stay in rooms designed to be cocoon-like havens that promote healthy sleep-wake cycles. The retreat includes access to high-tech sound technology to promote sleep. It also includes sessions in a hyperbaric oxygen wellness device, which may promote wellness and better sleep. Additionally, guests receive products such as the COMO Shambhala Sleep essential oil, balm and linen spray, which can help guests get a better night’s sleep.

Photo by AT Production/Shutterstock.com

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