A woman with gray hair stands in a light blue pool, eyes closed, enjoying a rock waterfall. It's night, surrounded by illuminated stone walls and a distant bridge.
Improve your sleep with our guide

The Deep Sleep Journey

A Step-by-Step Soaking Journey for Deep Relaxation and Better Sleep

The Soaking Guide and step-by-step Soaking Journey combines wellness tips and medical research with soaking circuits to enhance deeper, more renewing sleep.

Hot springs have been known for centuries as places of rest and relaxation. And now, there is mounting evidence that soaking in hot springs can also help improve sleep quality.

Our sleep guide soaking temperatures and soaking circuits are based on hydrothermal medical practices that stretch back over 100 years.
The Sleep Journey within this guide utilizes these deep-rooted hydrothermal practices along with modern scientific research to employ your mind, body, and five senses, resulting in intense relaxation and deep, revitalizing sleep.

 

“Quality sleep is the foundation by which we build strong and healthy bodies. Hot spring soaking activates many different metabolic pathways and ultimately provides your body with a more balanced nervous system that promotes a good night’s rest.”

Dr. Marcus Coplin, ND

Medical Director at The Springs Resort

Deep Sleep Journey Overview

Start 6 hours prior to bed.

1. Wind Down Phase  |  Pre-Dinner

Restorative Yoga Wellness Activity

Contrast Bathing Circuit

  Warm Soaking (5 – 10 Min.)
  Hot Soaking (15 Min.)
 Cold Soaking (1 Min.)
Repeat Contrast Phase up to 3x

2. Nourish Phase  |  Dinner

Dinner
Post-Dinner Walk
Massage

3. Drift Phase  |  Post-Dinner

Evening Soak

  Hot Soaking (15-45 Min.)

Bedtime Routines
Deep Sleep Techniques

Outdoor hot spring pools, busy with people, line a river. A town (featuring
A winter hot springs resort glows brightly with steaming pools and illuminated buildings lining a river, against a dark forested hillside. Text: Hot Springs
A resort complex, illuminated by festive yellow and blue lights, reflects in a wide pond. 'THE SPRINGS' is on the main building, all under a dark night sky.

Soaking Journey Temperatures:

 Cold Soak  |  64°F and below

 Warm Soak  |  up to 100°F

 Hot Soak  |  101°F – 104°F

 Very Hot Soak  |  105°F and above

The Elements of Unwinding

  • Dinner Reservations

  • Soaking Essentials

    Flip Flops, Robe and Towel (available at the Bath House)

  • The In-room Deep Sleep Ritual Tray

  • Spa Treatment | Book Ahead

    Schedule a Blanco Basin Scent-Sation Massage for aromatic immersion and full-body and mind relaxation.

The Deep Sleep Journey

1. Wind Down Phase

Prepare for a perfect night of rest and relaxation.

Start with Restorative Yoga |  Wellness Activity included with overnight stayIncorporate a Restorative Yoga class, included with your stay, into your day at the Wellness Center. This beginner-friendly practice promotes relaxation, stress release, and better sleep.Pre-dinner Soak  |  Contrast Bathing CircuitRepeat the Contrast Phase up to 3x for optimal benefits. For more information on Contrast Bathing, visit our Soaking Guide page here.Enjoy the moment as you ready yourself for a therapeutic, water-based wellness experience.  1. Warm Soaking (5-10 Min.)
Relax and set healing intentions for yourself while your body focuses your healing energy inward,
  2. Hot Soaking (5-10 Min.)
Be mindful of your body’s temperature and consider a half-body soak to keep from overheating.
  3. Cold Soaking (1 Min.)
Take deep breaths to fill your lungs with fresh mountain air. Pause to enjoy the plentiful sights and sounds of nature that surrounds you.
Optional Practice:
Fully submerge your head just prior to departing the cold pool for an invigorating experience.

2. Nourish Phase

Eat a Nutritious Dinner

Eat dinner 3 to 4 hours prior to bedtime to allow ample time for digestion. Soaking using this guide will stimulate your nervous system, flush out toxins, and prime your metabolism for a healthy meal; you will be hungry.

Go for a post-dinner walk ( 30 min. )

Walking after dinner helps the digestion process and also helps the body distribute vital nutrients. After dinner, take a river walk and make a stop by the Mother Spring for evening gratitudes.

Create Calm with a Massage | Book an Appointment at the Pahgosa Spa

Enjoy a relaxing massage at the spa, or make a time to connect with your partner with a gentle back or foot massage.

Dining Tips:

  • Prior to your meal, drink 1-2 tbsp. of Apple Cider Vinegar mixed with water to stimulate insulin response, helping to flatten glucose spikes.

Recommended Resort Option:
KOR “Gut Check” Shot | Available at the Market & Canteen.

  • Aim for protein-rich options with heavy greens and high fiber. This combination helps stabilize blood sugar levels and prevent spikes in cortisol, a stress hormone that can disturb sleep cycles.

Recommended Resort Option:
Kale Salad | Available at the Barefoot Grill.

  • Opt for a vinaigrette style of dressing with salads. If pasta is on the menu, be sure to start with a salad to help prevent the glucose spikes and dips from the heavy carbohydrates.
A tropical drink with fruit garnish, a vibrant salad, and a dip with pita and celery are displayed on a brown table near blurred water.

4. Drift Phase

Take an evening soak.Take a moment to finish any emails, texts, or phone calls for the day and set any necessary alarms. Then, tuck your phone into the provided Cell Phone Sleep Sack for the night.  1. Hot Soaking (15 – 45 Min.)Be careful to avoid overheating. The key is to keep your heart rate even, not elevated. If you feel your heart rate raise, cool off. Sitting with your body out of the water from your waist up is a great way to regulate temperaturesFollow your bedtime routines.Consistent bedtime routines are important for guiding yourself into the sleep cycle. Bedtime routines can include washing your face, brushing your teeth, rinsing your feet before getting into bed, savoring a cup of herbal tea, and enjoying aromatherapy.Complete your Deep Sleep Journey with the Sleep Well Techniques card provided on your in-room Deep Sleep Tray.
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Overnight guests enjoy a free copy of The Deep Sleep Guide included on their in-room Deep Sleep Tray.

Online Soaking Guides
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