One of ten pillars

Sleep andrecovery

Our philosophy

Sleep optimisation, relaxation and use of recovery modalities such as a sauna, contrast therapy & massage.

On a retreat

What sleep and recovery looks like on the day

The experiences on a La maréa day that bring this pillar to life.

  1. A cedar barrel sauna on the clifftop, towels on two chairs and a cold tub beside it
    Sauna
  2. A barrel sauna and cold tubs on the clifftop above the sea
    Contrast therapy
  3. A guest resting under a towel in a treatment room with an oval window
    Massage
See every experience

Backed by research

The science

Our bespoke lifestyle retreats are grounded in science and inspired by years of research and hands-on practice working in evidence-based wellness and high performance sport.

What the research shows

Sleep and recovery
  • Short, long, or irregular sleep increases cardiometabolic risk and mortality.
  • Sleep quality and regularity predict cognition, immunity, hormonal balance, and recovery.
  • Optimising sleep duration and timing is foundational for health and performance. (Cappuccio et al., 2010)

Sauna & Heat Therapy
  • Regular infrared/Finnish sauna bathing benefits cardiovascular and rheumatological health, and exercise recovery. (Hussain & Cohen, 2018)
  • Lowers cardiovascular events and mortality; improves vascular function, blood pressure, and stress. (Laukkanen et al., 2018; Hussain & Cohen, 2018)
  • Improves self-reported well-being and sleep. (Laukkanen et al., 2024)
  • Supports recovery and relaxation via autonomic mechanisms. (Ferreira et al., 2022)

Cold-Water Immersion & Contrast Therapy
  • Reduces muscle soreness (DOMS), perceived fatigue, and improves subjective recovery (first 24 to 72h post-exercise). (Xiao et al., 2023; Machado et al., 2016)
  • Contrast therapy reduces post-exercise fatigue and soreness, enhancing perceived recovery. (Machado et al., 2016; Higgins et al., 2017)
  • May reduce post-exercise inflammation and markers of muscle damage; timing, temperature, and duration matter. (Bleakley et al., 2012; Machado et al., 2016)
  • Can improve mood, reduce stress, and enhance well-being; benefits similar for women. (Knechtle et al., 2020; Higgins et al., 2017)

Massage & Relaxation Therapies
  • Reduces muscle pain, joint discomfort, and DOMS. (Weerapong et al., 2005; Moyer et al., 2004)
  • Lowers anxiety, perceived stress, and depressive symptoms. (Fritz et al., 2014; Hou et al., 2017)
  • Improves recovery, sleep quality, and relaxation. (Field, 2016; Pugh et al., 2017)

Key references

30 sources, 10 linked to the paper.

From The Importance of Sleep for Wellbeing, Recovery & Performance: How to Create a Pre-Bed Routine That Works for You, by Annabelle Redden.

Sleep, health & performance

  1. Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults (18 to 64 years) and older adults (65+ years). 2026.
  2. Sleep Health Foundation. How much sleep do you really need? 2024.
  3. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studiesCappuccio FP, D'Elia L, Strazzullo P, Miller MA, Sleep, 2010
  4. Cappuccio FP, Cooper D, D'Elia L, Strazzullo P, Miller MA. Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. European Heart Journal. 2011;32(12):1484 to 1492.
  5. Chaput JP, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this? Nature and Science of Sleep. 2018.
  6. Kirschen GW, Jones JJ, Hale L. The impact of sleep duration on performance among competitive athletes: a systematic literature review. Clinical Journal of Sport Medicine. 2020;30(5):503 to 512.
  7. Chaput JP, Dutil C, Featherstone R, et al. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 2020;45:S232 to S247.
  8. Kalkanis A, Lenkens D, Steiropoulos P, Testelmans D. Sleep regularity as an important component of sleep hygiene: a systematic review. Sleep Medicine Reviews. 2025;84:102203.
Show 22 more references

Sleep routine, circadian rhythm & environment

  1. Sleep Health Foundation. Sleep Hygiene: Good Sleep Habits. 2024.
  2. De Pasquale C, El Kazzi M, Sutherland K, et al. Sleep hygiene, What do we mean? A bibliographic review. Sleep Medicine Reviews. 2024;75:101930.
  3. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2019;46:124 to 135.
  4. Scullin MK, Krueger D. To-do lists promote sleep. Journal of Experimental Psychology: Applied. 2018;24(1):1 to 11.
  5. Afshari A, et al. The efficacy of eye masks and earplugs interventions for sleep promotion in critically ill patients: a systematic review and meta-analysis. Frontiers in Psychiatry. 2021;12:791342.

Nutrition & sleep

  1. Arab A, Lempesis IG, et al. Sleep and the Mediterranean diet: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;80:102071.
  2. Saidi O, Rochette E, Dambel L, St-Onge MP, Duché P. Chrono-nutrition and sleep: lessons from the temporal feature of eating patterns in human studies, a systematic scoping review. Sleep Medicine Reviews. 2024;76:101953.
  3. Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition. 2011;20(2):169 to 174.
  4. Barforoush F, et al. The effect of tart cherry on sleep quality and sleep disorders: a systematic review. Food Science & Nutrition. 2025;13(9).
  5. Gardiner C, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2023.
  6. Gardiner C, et al. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;80:102030.
  7. Rackard G, Madigan SM, Connolly J, Keaver L, Ryan L, Doherty R. Nutrition strategies to promote sleep in elite athletes: a scoping review. Sports. 2025;13(10):342.

Australian clinical guidance

  1. Sweetman A, Putland S, Meaklim H, et al. Management of adult insomnia in Australia: a joint position statement of the Australasian Sleep Association, Sleep Health Foundation, Royal Australian College of General Practitioners, Australian Psychological Society, Pharmaceutical Society of Australia, and Australian Primary Health Care Nurses Association. SLEEP Advances. 2026.

Sauna & Heat Therapy

  1. Clinical Effects of Regular Dry Sauna Bathing: A Systematic ReviewHussain J, Cohen M, Evidence-Based Complementary and Alternative Medicine, 2018

Cold-Water Immersion & Contrast Therapy

  1. Effects of cold water immersion after exercise on fatigue recovery and exercise performance: meta analysisXiao F, Kabachkova AV, Jiao L et al., Frontiers in Physiology, 2023
  2. Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-AnalysisMachado AF, Ferreira PH, Micheletti JK et al., Sports Medicine, 2016
  3. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysisHiggins TR, Greene DA, Baker MK, Journal of Strength and Conditioning Research, 2017
  4. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exerciseBleakley C, McDonough S, Gardner E et al., Cochrane Database of Systematic Reviews, 2012
  5. Cold Water Swimming, Benefits and Risks: A Narrative ReviewKnechtle B, Waskiewicz Z, Sousa CV et al., International Journal of Environmental Research and Public Health, 2020

Massage & Relaxation Therapies

  1. The mechanisms of massage and effects on performance, muscle recovery and injury preventionWeerapong P, Hume PA, Kolt GS, Sports Medicine, 2005
  2. A meta-analysis of massage therapy researchMoyer CA, Rounds J, Hannum JW, Psychological Bulletin, 2004
  3. Massage therapy research reviewField T, Complementary Therapies in Clinical Practice, 2016

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