The benefits of a good night’s sleep are endless: from improving your mood, focus and energy levels to repairing your skin, sleep reduces stress and strengthens your immune system. As adults, we constantly seek ways to perfect our bedtime routine for uninterrupted, quality slumber.

Struggling to get a total of eight hours solid wink? You’re not alone – according to The Sleep Foundation, up to two-thirds of adults experience insomnia symptoms and a third of adults regularly sleep six hours or less a night.

Sleep disorders can happen for many reasons, and sometimes, a nighttime brew, reduced screen time or white noise just doesn’t cut it.

If you want to seriously reset your rest, these are the best sleep retreats worldwide to improve your sleep – from clinical medi-spas to holistic healing retreats.

The Deep Sleep Ayurveda Program at Anantara Peace Haven Tangalle

Hidden away on a secluded stretch of Sri Lanka’s southernmost coastline, facing the Indian Ocean is Anantara Peace Haven. It sounds like the perfect place for a sleep retreat, doesn’t it? Their five-night program uses Ayurveda to reset unhealthy sleep patterns and recharge the body.

If you’re unfamiliar with Ayurveda, it’s an ancient Indian way of life deep-rooted in ritual and one of the world’s oldest (at least 5,000 years) holistic healing systems. In its simplest form, Ayurveda believes in three pillars for your ultimate well-being: a well-nourished and nurtured body, a balanced mind and a peaceful spirit.

With these three pillars in mind, this intensive program, led by the resort’s Doctor of Ayurveda, includes everything from daily journaling and yoga sessions to Ayurvedic herb workshops, technology blackouts (hello, melatonin), Ayurvedic spa treatments and kayak rides over the lagoon.

It’s an excellent choice for anyone seeking a more holistic approach to wellness rather than those seeking clinical and analytical assessments.

Sleep Enhancement at Kamalaya Koh Samui

Nestled in a lush valley, by a sacred hillside used by Buddhist monks and nuns for enlightenment and contemplation, is Kamalaya – a luxurious wellness retreat on the southern coast of the Thai island of Koh Samui. The resort is staffed by some of Asia’s best healers, including former monks and Karina Stewart, who is Kamalaya’s Founder and a master of traditional Chinese medicine (TCM).

Their Sleep Enhancement program merges ancient Eastern wisdom with contemporary wellness through various treatments, tests and therapies.

These incorporate expert consultations, intravenous (IV) therapy, hyperbaric oxygen and ozone therapy, a body bioimpedance analysis, traditional TCM massages and their signature Three Treasures therapy, which fosters balance and harmony across the mind, body and spirit.

Combining healing methods to restore your qi, it utilizes techniques including Tui Na massage, Reiki, crystal healing and aromatherapy to promote the feeling of ultimate Zen. Choose from five to up to 21 nights, returning home with a transformed sense of inner peace, improved sleep and rejuvenated body and spirit.

Cure Classic at Lanserhof Sylt

The Cure Classic program at Lanserhof is not for the faint-hearted but is the perfect place for a complete health and sleep overhaul. The world-renowned LANS Med Concept combines modern Mayr medicine, traditional naturopathy and the most advanced medical techniques and is based on the idea that digestive health is critical. After all, they say that the gut is your second brain.

The intensive program is packed with medical assessments, including a complete body lab examination (including blood pressure, metabolic checks and bioimpedance analysis), massages, detox drainage and consultations.

Still, you’ll want to add the sleep and chronomedicine diagnostics if you’re struggling with any chronic sleep conditions like insomnia, sleep apnea or restless legs syndrome.

Sleep therapy begins with a precise diagnosis done with state-of-the-art equipment. It is followed by examining your sleep phases and collecting data on eye movements, snoring, breathing rate and pauses, oxygen saturation, chest and abdominal breathing, and heart activity.

Once your data is collected, your sleep therapist creates a bespoke sleep cure for you, heavily focused on the gut alongside relaxation, exercise training and mental coaching.

NEWYOU at The Grand Resort Bad Ragaz

The Grand Resort Bad Ragaz is the ultimate peace haven where you can find space to breathe. Situated in the foothills of the Alps in eastern Switzerland, the decadent medi-spa hotel perfectly combines holistic wellness with advanced medicine.

The NEWYOU Recharge Method, with added Sleep Medicine, could be your best option if you want to diagnose and treat your sleep disorders while catching up on much-needed rest and recovery from sleep loss.

Your three or five-night retreat will include various massages and yoga sessions, along with a complex sleep diagnosis suitable for anyone with insomnia or interrupted sleep, daytime tiredness, snoring, and a lack of energy and focus.

Using polysomnography to record disturbances, they’ll also do lab tests of your liver, kidney, thyroid and blood, lung function tests and a comprehensive sleep treatment. The result? Restorative sleep so you can get a total of eight hours undisturbed sleep.

Six Senses Douro Valley, Lamego

Six Senses is renowned for its serene locations, luxurious spaces and wellness programs. So, it’s no surprise that Sleep at Six Senses is one of their most popular retreats for resting the mind, rejuvenating the body and boosting the immune system for a better night’s sleep.

The Douro Valley is the ideal location to reset the snooze button – the 19th-century manor sits on a hill overlooking vine-covered terraces just above the Douro River, giving the perfect view of Portugal’s natural landscape.

Their program, working with sleep doctor Michael J Breus, has been developed to improve sleep patterns, reduce stress and establish a sustainable sleep routine. It’s a less-intensive program that’s best for milder sleep disorders or those struggling to fall asleep due to stress.

This is particularly useful as The Sleep Foundation reports that 54 percent of adults say stress and anxiety were the top reasons they have trouble falling asleep.

The program also uses expert sleep tracking, massages, yoga nidra, meditation and low-intensity training, giving you all the tools you need for better sleep at home.

Sleep Program at Lefay Resort & SPA Lago di Garda

You may have heard of Lefay’s award-winning spa at their Lake Garda destination, thanks to its outstanding wellness facilities, treatments and location.

Situated high above the lake within 11 hectares of woods and olive groves, the Lefay Resort is a tranquil haven that’s just the place to improve and enhance your sleep.

The spa has developed its spa method, combining the preventative principles of TCM with modern Western techniques.

Their Sleep program, developed by the Lefay Spa Scientific Committee, tackles insomnia. Insomnia is believed in TCM to be an imbalance of energy concentrated in the head caused by hormonal changes, digestive disorders, anxiety and stress. The five-night program is centered around this belief, with various treatments that help you get a more peaceful slumber.

After a personal assessment with the spa’s doctor, your program is tailor-made and includes energy massages that are heavily influenced by TCM, aroma-hydrotherapy sessions, acupuncture, reflexology, qigong, tai chi and yoga.

This story was first published by Quintessentially and is republished with kind permission. For more information, please go to Quintessentially.com or email [email protected].