SleepFit - tips for better sleep

Active during the day – regenerative at night
Sleep is the best form of regeneration your body knows. After an active day in the mountains, let the night do something good for you too.

Here you will find our sporting tips and little helpers.

Conscious breathing is the fastest way to bring your body and mind into a state of calm.
A few simple techniques with a big impact:

• 4-6 method: Breathe in deeply for 4 seconds – hold for 2 seconds – breathe out slowly for 6 seconds. Your pulse will slow down and your muscles will relax.
• Box breathing: Breathe in for 4 seconds – hold for 4 seconds – breathe out for 4 seconds – pause for 4 seconds. Used by top athletes to calm down.
• Alternate nostril breathing: Hold your right nostril closed, breathe in through your left nostril – hold briefly – breathe out through your right nostril. Brings balance between activity and relaxation.

Extra tip: Listen to sleep music or nature sounds while you do this.

After exercise or a sauna: 5 minutes of stretching before bed helps to relieve tension.

Short evening routine:

1. Neck: Gently tilt your head to the side, 15 seconds per side.
2. Shoulders: Lift, hold, drop – 5 times.
3. Legs: Lying in bed, stretch one leg, pressing your heel slightly towards the ceiling.
4. Back: Breathe in deeply – as you breathe out, roll down vertebra by vertebra.

The ideal sleeping temperature lies between 18–19 °C.
Open the window briefly to let in some fresh mountain air – it works wonders.
Too warm? Then count snow-covered mountain peaks instead of sheep.

Many athletes ponder before falling asleep.
A small notepad on the bedside table helps: three lines are enough to let go of thoughts.
Write them down – instead of taking them with you.

Just like in sports: imagine you are lying on a cloud above the mountains – your breathing is calm, your body is light, your thoughts are quiet.
This visualisation helps you fall asleep faster.

In the morning: replenish your light reserves.
In the evening: warm, soft light – this supports melatonin production and helps the body to wind down at the end of the day.
Small night lights with a warm tone are ideal for restful sleep.

In a study conducted by MindLab International, ‘Weightless’ by Marconi Union was found to be the most calming song – it lowers heart rate and stress levels. ‘Weightless’ was composed in collaboration with sound therapists and is designed to slow the heartbeat, lower blood pressure and reduce stress.
Of course, we have added this song to our playlist on Spotify

For those who prefer natural sounds: According to studies, the monotonous sounds of nature, such as a mountain stream, a crackling fire or summer rain, calm the stress centre in the brain. You can also find such nature sounds on our playlist on Spotify.
Tip: Music and sounds are even more intense when listened to with headphones.

A pleasant scent signals to the body that it is time to sleep.

The scent of Swiss stone pine may be suitable for this purpose, as it is said to have a calming effect on the heart and promote deep sleep.

If you would like to try it for yourself, you will find two Swiss stone pine products at the kiosk in the Sporthotel: 

Swiss stone pine room spray – available at the kiosk for CHF 15.00
Swiss stone pine shower gel – available at the kiosk for CHF 19.00

For a relaxing end to the day, enjoy a good night drink – such as the new ‘Mushroom Tea for the Night’ from smaints, a special evening drink with natural mushroom extracts. For an even deeper, more restful sleep, we refine it with a small dash of liquid extract. We have tried it ourselves – and have been sleeping noticeably deeper and more relaxed ever since.
The perfect end to an active day in the mountains.

More information about smaints:
https://smaints.ch/

The right position helps your body to recover optimally.
At Sporthotel you will have two standard pillows: a down pillow (the large one) and a hypoallergenic pillow (the small one).

For your personal sleeping comfort, you can also choose a special pillow:

• Ergonomic pillow – relieves neck and shoulder strain, supports muscles and spine.
• Swiss stone pine pillow – filled with Engadine Swiss stone pine shavings; calms heart rate and pulse.
• Millet pillow – adapts perfectly, retains heat and promotes blood circulation.

These special pillows are available on request for CHF 10 for the entire stay, while stocks last.

Further comfort options:

• Swiss duvet – ideal if down is too warm (available free of charge).
• Mattress topper – for guests who prefer a softer feel (available free of charge).

You can borrow a Blackroll from reception for a small deposit –
for a gentle, soothing self-massage in the evening or to help you recover after exercise.
We have five rollers available to try out – first come, first roll.

When the last rays of sunshine leave the summit, the best form of regeneration begins: your sleep.
Your Sporthotel Pontresina team