ONE OF THE MOST COMMON goals we set ourselves each year is weight loss. Our sleep expert and a member of Six Senses Wellness Board, Dr. Michael Breus PhD, says that sleep is a powerful tool for weight management.
Getting sufficient sleep — for most of us that means seven to eight hours each night—can help keep your appetite in check, curb cravings, and reduce late-night noshing. The problem is that many of us just aren’t getting that much sleep on a regular basis. And sleep deficiency can make controlling weight much more difficult.
So why not start with establishing a good bedtime routine and introduce Dr. Breus’ Power Down Hour to help you on your journey to better sleep.
The Power-Down Hour is a period of time that should immediately precede your bedtime. This time is important to allow the body and mind to get ready for sleep.
It’s important to understand that sleep does not have an on/off switch. It’s more like pulling your foot off the gas pedal and slowly applying it to the brake pedal.
To get great sleep, you have to wind down, relax and feel drowsy. The more time you allow yourself to prepare for restful sleep, the better sleep you will get. The Power-Down Hour works like this:
Set your alarm clock (or better still, a second alarm clock so you won’t have to reset the first for the morning) for an hour earlier than your ideal bedtime. For women who sleep seven and a half hours a night, this would be eight and a half hours before you must wake up (e.g., if lights-out is at 10:30 p.m., set your alarm for 9:30 p.m.).
When your alarm clock rings, go to your room and turn the alarm off and then begin your Power-Down Hour. This is a reminder trick I teach my patients who say, “The night gets away from me, and I look up and it is midnight.”
Spend 20 minutes on things that must be done for tomorrow (packing lunches, setting out clothes, writing reminders—but no e-mail or computer work).
Spend another 20 minutes on hygiene (washing face, brushing teeth, taking a hot shower or bath—all done in dim lighting; remember, bright light reduces melatonin production).
Spend 20 minutes relaxing or meditating in your bed in the dark. Don’t forget to reset your alarm for morning, if necessary, as you prepare to crawl into bed.
Six Senses Yao Noi programs
Six Senses Yao Noi is offering two special programs – a Detoxification and Cleansing Journey and a One-Day Wellness program.
The Detoxification and Cleansing Journey is designed to promote increased energy, improved digestion, an enhanced immune system, improved blood circulation and healthier skin.
The Journey lasts 4.5 hours and costs 15,500 THB. includes a detoxifying steam bath, a detoxifying green clay scrub and wrap, a detoxifying massage and a purifying relaxing facial.
The one-day program, which costs 11,520 THB, features daily wellness activity (yoga/Pilates) an initial consultation, private personal training, full body massage, and a power walk and meditation.