Sleep Optimisation
Healing
7 | 14 | 21 Nights
A Regenerative Approach to Sleep, Circadian Rhythm & Nervous System Wellbeing
A personalised 7, 14 or 21-night journey designed to support restorative routines, sleep awareness, recovery and daytime wellbeing.
Our regenerative philosophy
Sleep is influenced by interconnected rhythms, including stress, light exposure, daily routine, digestion, physical tension and nervous-system activity. Understanding these factors helps shape an individualised approach.
The programme combines doctor-led guidance, Ayurveda, naturopathy, yoga therapy, acupuncture and mind–body practices, as appropriate, to support healthier routines around rest and recovery.
Restore. Rebalance. Regenerate.
Sleep wellbeing is not simply about trying harder to fall asleep. The journey considers daily rhythms, relaxation, movement and lifestyle habits together.
The Regenerative Approach
Six Drivers. One Regenerative Journey.
Lasting transformation begins when the right conditions come together. These six drivers are adapted to the purpose of this programme and work together to shape a personalised journey.
01
Nourish from Within
Personalised routine and nutrition guidance consider habits that may influence rest.
02
Rebuild Strength
Suitable movement supports daily activity and a balanced routine.
03
Regulate & Recover
Yoga Nidra, meditation, pranayama and restorative therapies support winding down.
04
Restore Digestive Balance
Digestive habits and meal timing are considered as part of the wider sleep routine.
05
Reset Daily Rhythms
Sleep timing, light exposure and consistent routines are brought into focus.
06
Build Sustainable Vitality
Practical sleep-supportive habits are designed to continue beyond the stay.
Curated for You
A Personalised Path to Sustainable Change
Designed for guests seeking individualised support for sleep patterns, recovery and daily rhythms.
Three Stages of Regeneration
A Journey That Deepens With Time
Every journey is personalised to the individual. The 7, 14 and 21-night programmes allow progressively deeper levels of support, with duration guided by individual needs, goals and clinical suitability.
7Nights
Regenerative Essence
Establish a sleep and routine baseline and begin personalised restorative practices.
14Nights
Regenerative Elevation
Allow more time to practise consistent routines and review relevant sleep and wellbeing measures.
21Nights
Regenerative Transformation
Support integration of sleep-supportive habits and recovery practices over an extended stay.
Our offerings
A journey that deepens by design.
Every element is tailored to the individual. Nutrition advice, medicines, supplements, nutraceutical guidance, physiotherapy and psychological support may be included where clinically appropriate.
| Treatment | Duration | 7 Night | 14 Night | 21 Night |
|---|---|---|---|---|
| Acupuncture (Sleep-Focused, Auricular) | 30 min | 4–5 | 8–10 | 13–17 |
| Shirodhara | 30 min | 3 | 5–6 | 8–9 |
| Nasya (Nasal Therapy) | 20 min | 1 | 2–3 | 3–4 |
| Abhyangam (Warm Oil Massage) | 60 min | 1 | 1–2 | 2–3 |
| Takradhara (Medicated Buttermilk Pour) | 60 min | 0 | 1 | 1–2 |
| Foot Massage (Padabhyanga) | 30 min | 1 | 2–3 | 3–4 |
| Swedana (Herbal Steam) | 30 min | 1 | 1–2 | 2–3 |
| Deluxe Hydrotherapy | 30 min | 1 | 1–2 | 2–3 |
| Gastro-Hepatic (GH) Pack | 30 min | 1 | 2–3 | 4–5 |
| Castor Oil Pack | 30 min | 1 | 2–3 | 4–5 |
| Yoga Nidra | 45 min | 3 | 6 | 9 |
Programme framework and therapeutic offerings
| Focus Area | Circadian & Metabolic | Neurological | Physiological | Experiential | Mindfulness |
|---|---|---|---|---|---|
| Focus | Rhythm & digestive support | Stress & cortisol axis | Structural release | Signature guest moments | Inner awareness & behaviour |
| 1 | Sleep & Circadian Assessment / Questionnaire (Diagnostic) | Shirodhara (Signature) | Abhyangam (Warm Oil Massage) | Sonorium Session | Vedanta Session |
| 2 | HRV Assessment (Diagnostic) | Nasya (Nasal Therapy) | Foot Massage (Padabhyanga) | Halotherapy | Brahmakumari Session |
| 3 | Sleep-Hygiene Consultation | Yoga Nidra | Restorative Yoga | Reflexology Path | ISKCON Session |
| 4 | Sleep-Supportive Nutrition & Early Dinner Protocol | Pranayama | Gentle Mobility & Light Movement | Labyrinth Walk | Om Meditation |
| 5 | Gastro-Hepatic (GH) Pack | Cyclic Meditation | Lomi Lomi Massage | Rake Garden | Flame Meditation (Trataka) |
| 6 | Castor Oil Pack | Acupuncture (Auricular, Sleep-Focused) | Physiotherapy-Led Relaxation Assessment | Swastik Nidra (Rest Ritual) | Mindful Meditation |
| 7 | Deluxe Hydrotherapy | Acupressure (Auricular Points) | Body Balance Assessment (Diagnostic) | Swastik Shuddhi (Cleansing Ritual) | Guided Self-Inquiry (Atma Vichara) |
| 8 | Swedana (Herbal Steam) | Takradhara (Buttermilk Pour) | Functional Movement Screening | Swastik Swagath (Arrival Ritual) | Satsang / Reflective Group Session |
| 9 | Morning Light & Circadian Reset Walk | Foot Reflexology Therapy | Hot Stone Therapy | Swastik Prasthan (Departure Ritual) | Silent Walking Meditation |
| 10 | Digestive Herbal Support (Triphala Decoction) | Gratitude & Reflection Journaling |
Programme-specific duration and clinical sequence
7, 14 or 21 Nights — duration is not a pricing tier, it is a clinical decision. Each length unlocks a stage of the protocol that the preceding stage cannot substitute for.
7Nights
Foundation & Reset
Establishes the assessment baseline. Doctor consultation, sleep and circadian assessment, and HRV baseline are followed by the core nervous-system, Ayurvedic and naturopathic protocol, alongside the first evening wind-down routine. Sufficient to interrupt existing patterns of restlessness, disrupted sleep onset and digestive discomfort, and to install the habits the guest will carry forward. Acupuncture runs 4–5 sessions focussed on auricular points, stress regulation and sleep induction.
14Nights
Deep Restoration
Adds a mid-stay reassessment. A second wave of Ayurvedic and naturopathic therapies aimed at digestive comfort and deeper nervous-system regulation, progressive integration of restorative movement, and a mid-stay doctor review (HRV, sleep pattern reassessment). The additional week allows a measurable, doctor-verified change in sleep quality rather than a subjective impression of change. Acupuncture runs 8–10 sessions.
21Nights
Full Circadian Reset & Integration
Required for classical Ayurvedic sequences (extended Shirodhara and Takradhara courses, full Nasya protocols) to be delivered safely and completely, for weekly reassessment through the stay, and for the routines and nervous-system gains of the first two phases to consolidate into a durable, maintainable sleep rhythm. Acupuncture runs 13–17 sessions.
OUR APPROACH
How the Program Works, Medically, on Sleep?
Deep, natural sleep requires a nervous system able to shift from sympathetic (“on”) to parasympathetic (“rest and digest”) state, on a schedule aligned with the body’s internal clock — nothing substitutes for that principle, and this programme does not claim otherwise. What differentiates the protocol is that this shift is supported and protected on five fronts simultaneously, so it is achievable without reliance on medication.
Diagnostics run through every phase rather than sitting only at intake: doctor consultation, HRV assessment, sleep-pattern tracking and Body Balance Assessment establish baseline and re-test through the stay, so the plan is adjusted against measured data rather than a subjective sense of feeling rested.
The 5-Dimension Framework
“Every therapy in the 7, 14 and 21-night protocols is organised below under the clinical or experiential dimension it primarily serves, so the logic of the programme — not just its treatment list — is visible at a glance. Diagnostics are marked accordingly within their dimension.”
Note: Items above sit at different levels of scientific support, from well-established clinical evidence (e.g. sleep-hygiene correction, mindfulness-based approaches) to traditional Ayurvedic, Naturopathic and experiential practice. Traditional and experiential items are offered as supportive and traditional, not as proven, stand-alone treatments for diagnosed sleep disorders.
Measuring Your Regenerative Journey
Transformation is personal. Progress should be understood.
Your journey is guided by relevant assessments that help the team understand your starting point and review progress. Assessments are selected according to individual needs and clinical suitability.
Sleep Optimisation Scorecard:
- 1Sleep duration and quality
- 2Sleep latency (time taken to fall asleep)
- 3Number and length of night-time awakenings
- 4Heart rate variability (HRV)
- 5Resting heart rate
- 6Stress score
- 7Daytime energy and alertness score
- 8Mood score
- 9Digestive symptoms
- 10Screen time and evening light-exposure pattern
- 11Circadian rhythm assessment
The Regenerative Wellbeing Framework
Five Pathways. One Journey Towards Renewal.
Each pathway addresses a vital dimension of wellbeing while working in harmony with the others. Relevant assessments and personalised interventions are integrated throughout the journey, allowing the experience to evolve with the individual and support meaningful progress.
The Journey Within
Every element has a purpose.
Every experience connects.
Regeneration happens when the right elements come together at the right time. From personalised insights and nourishment to movement, therapeutic care and moments of stillness, your experience is thoughtfully orchestrated around your body, your needs and your capacity for change.
The aim is not to offer more treatments, but to create a more meaningful journey, one that supports lasting change in the way you feel, function and live.
Why Swastik
Eight reasons.
One connected philosophy.
01
A whole-person approach
The programme considers interconnected aspects of wellbeing rather than a single measure or symptom.
02
Personalised through understanding
Consultation and relevant assessments help shape the journey around individual needs.
03
Ancient wisdom. Contemporary care.
Traditional practices are integrated with contemporary assessment and personalised guidance, where appropriate.
04
Five pathways. One connected journey.
The framework brings therapeutic care, physiology, experience and mindfulness together.
05
Beyond a single outcome
The journey considers daily habits, recovery, movement and overall wellbeing.
06
Time Creates Depth
7, 14 and 21-night options allow different levels of time for appropriate support and integration.
07
Progress you can understand
Relevant measures and reviews help the team understand the individual’s progress.
08
Designed to stay with you
Practical routines and guidance support continuity after the stay.
Expected Outcomes
The goal is to support more restorative sleep habits and recovery.
Individual responses vary. Outcomes depend on starting point, clinical suitability, duration and continued practice. The programme does not guarantee a particular result.
