Views out across the lake at sunset from the bedroom of the Penthouse Suite at Mandarin Oriental, Lago di Como

Five steps to better sleep

Wellness
By MO Magazine
June 13, 2023

From resisting lie-ins to turning off tech to better bedding, these simple steps can make a real difference.

Sleep affects every aspect of our lives but can sometimes be a struggle. Everyone seems to have different advice on how to improve it, from Tim Ferriss’ ice-spiked bedtime baths to Gwyneth Paltrow’s copper pillows, so it’s easy to get overwhelmed. Since Mandarin Oriental is dedicated to the renewing power of ‘sleepfulness’, we asked Jeremy McCarthy, Mandarin Oriental’s Group Director of Leisure, Spa and Wellness, for his five essential ways to create a sanctuary of comfort and tranquillity to achieve the perfect slumber that would enhance one’s overall wellbeing.

CUT THE LIE-INS


“Getting better sleep starts with having a consistent routine,” says Jeremy. “Humans are cyclical beings who follow circadian rhythms that are easily disrupted. We sleep better when we follow a predictable pattern.” That means extended weekend lie-ins, tempting as they are, can be a bad move.

A guest relaxing in the impressive bathtub in the Mandarin Suite at Mandarin Oriental, Hong Kong

TURN OFF TECH IN TIME

Even a quick scroll before bedtime stimulates the brain and prolongs the time it takes to drop off, while the blue light emitted by devices affects melatonin production. . “Wind down by disconnecting from technology an hour before you go to bed,” advises Jeremy. “Instead, that time should be for activities you find restful: bathing, reading, stretching or drinking herbal tea.”

A silk sleep mask and pyjamas laid out on a bed

FINE-TUNE YOUR SURROUNDS

If your sleep could be better, take a look around your room. Aside from obvious culprits such as poorly fitted blinds, it could be something more subtle: a cluttered room won’t get you in the frame of mind for rest, and uncomfortable bedding won’t help, either. “An ideal sleep environment is cool, clean, quiet and dark,” Jeremy says.“Surprisingly small changes can make a big difference, such as using an eye mask to block out ambient light.”

BREATHE


“If you’re struggling to fall asleep, focus on your breathing,” advises Jeremy. “Count every breath in your head until you get to ten, then start over. I often nod off before I complete ten full breaths.” This kind of slow, deep breathing tells our nervous system that all is well, and the body and mind can relax after the stresses of the day. Placing your hand on your stomach, to feel its gentle rise and fall, can also help, along with 4-6 breathing: inhale through your nose for four seconds, then exhale through your mouth for six.

The glittering installation hanging from the ceiling at Mandarin Oriental, Paris

GET UP AT YOUR OWN PACE

How you wake up also matters, especially if you’re not a morning person. If you wake to an alarm, you may well experience sleep inertia: a period of disorientation and impaired performance, which some people struggle to shake off. The answer? Start your morning slowly. “Allow yourself five minutes to enjoy a chapter of your book or do a few stretches before jumping into the day.”

Try the Deep Sleep treatment at Mandarin Oriental, Kuala Lumpur. A soothing foot ritual is followed by a head-to-toe massage with camomile, vetiver and sandalwood, to still an overactive mind and rebalance the nervous system. And explore the full range of Mandarin Oriental products that embody the essence of ‘Sleepfulness’ at Shop M.O.

All offers and experiences available at time of publication. Please contact the relevant hotel team for more information.

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