Explore & Learn

In addition to this event, you can enjoy all of the daily activities that Lenox offers. Explore our sample retreat schedule.

What does "getting a good night's sleep actually mean?" How can more or less sleep affect your mood and concentration? Sleep is a universal human experience that replenishes, restores, and repairs us. Yet we still have not mastered it—and there is so much more to learn about it. It is time to reset our sleeping habits and enjoy the best version of ourselves—focused, productive, and happy.

Join us at Canyon Ranch Lenox for a five-day retreat about the importance of getting a good night's sleep featuring Dr. Michael Grandner, a licensed clinical psychologist who is board-certified in Behavioral Sleep Medicine, and serves as the Director of the Sleep and Health Research Program at the University of Arizona.

Set in New England, surrounded by the historic majesty of the Berkshires, this innovative wellness retreat at Canyon Ranch Lenox features presentations from Dr. Grandner, as well as many of our Canyon Ranch experts, highlighting the latest research about sleep, its impact on brain health, how it impacts focus, fitness, and more.

Your sleep retreat experience will include one-on-one consultations with our integrative wellness experts, who will provide sleep testing, coaching, and a selection of additional services for a personalized plan. This Immersion also includes three core services and your choice of three optional services.

You'll leave with the insights, tools, nutritional advice, and exercise regimes to help you get the sleep you need night after night.

Learn more about Canyon Ranch Immersion™. To book, call (844) 772-8435 or email immersions@canyonranch.com for more information.

Michael Grandner
PhD, MTR, CBSM, FAASM
Dr. Michael Grandner is a licensed clinical psychologist, board-certified in Behavioral Sleep Medicine, and Director of the Sleep and Health Research Program at the University of Arizona. In his research, he studies real-world applications of sleep health and includes the consequences of poor sleep, determinants of sleep quality, and strategies for optimizing sleep. He studies how sleep disturbances can lead to physical health problems as well as behavioral, cognitive, and mental health issues. His work also examines how stress, life, and family situations, technology, devices, and work can interfere with our ability to get our best sleep. He has developed tools and strategies for improving sleep health using nutrition, technology, and the science of health behavior change. He regularly works with elite performers, corporate leaders, and athletes to optimize sleep for better health and performance.

Learn more about Dr. Grandner here.

Canyon Ranch Experts

Kenly Brozman
NBC HWC, ICF PCC, MSW, Health & Performance Coach
Kenly has a deep commitment to improving people’s health and well-being by sparking their curiosity about the possibilities of their potential. She is an open and caring coaching partner that engages alongside guests as they begin or continue their wellness journey.

Jen Baker-Porazinsk
MD, Physician
Dr. Baker-Porazinski helps guests define and achieve their health goals while treating the whole person: mind, body, and spirit. This personalized approach to wellness and prevention may involve ordering and interpreting screening tests, referring and coordinating care with other Canyon Ranch health experts, or any aspect of health a guest wants to explore.

Holly Benzenhafer
PhD, MDiv, MSc, Spiritual Wellness Provider
Holly is dedicated to helping our guests explore the deep meaning of their lives. Through individual, couple, family, or group sessions, she creates a safe space for guests where they may attune and attend places of spiritual pain and healing to find pathways to a life of intention, joy, and connection.

Robbie Bogard
MA, LICSW, Mental Health & Wellness Therapist
Robbie is a seasoned therapist of 30 years, with specialties in trauma recovery, women’s issues, stress management, mindfulness, and relationship with food. She uses the latest research in neuroscience, attachment styles, and mind-body connection to help people better understand their patterns of behavior and make the changes they desire.

Laura Christoff
PhD, Director of Health & Performance Coaching
As a Health & Performance Coach, Laura's role includes group and individual coaching to resort guests before, during, and after their stay at Canyon Ranch Lenox. She facilitates goal setting, active engagement with interdisciplinary teams, and fosters positive behavior change that results in optimizing health and performance.

Heather Giordano
MS, Senior Performance Scientist
Heather works one-on-one with our guests to develop strategic exercise plans that fit their lifestyles and help reduce the rate at which their bodies age.

Amber Letourneau
RD, BSN, Health & Performance Dietician
Amber provides nutrition education via one-on-one consultations, presentations, or workshops, and informal talks with guests.

Dan Marko
MA, Senior Spiritual Wellness Provider
Dan helps guests explore how developing or deepening a spiritual practice can enhance personal and professional relationships. He provides individual consultations, group presentations, and workshops.

Maggie O’Mara
MS, RD, LND, Nutritionist & Demonstration Chef
Maggie is committed to helping our guests improve their health and vitality through nutrition. She leads how-to classes and demonstrations that show best practices for planning and cooking creative, delicious meals that enhance well-being and fuel healthy lifestyle goals.

Dr. Melissa Sundermann
DO, DipABLM, Lifestyle Medicine Physician
Dr. Sundermann provides Canyon Ranch Lenox guests with lifestyle medicine consultations. She also offers extensive diagnostic testing services such as bloodwork, bone density/body composition, pulmonary function testing, overnight sleep studies, continuous glucose monitoring, and cardiac EKG.

Daily

Breakfast at Your Leisure
Culinary Rebel™ opens at 6:30 am
Canyon Ranch Grill™ opens at 6:30 am

Sunday, July 23

9 am - 4 pm: Welcome & Check-in

4 - 5:30 pm: Meet and Greet Reception

5:30 - 7 pm: Welcome Dinner

7 - 8 pm: Yoga Nidra

Monday, July 24

8:30 - 10 am: The Importance of Sleep for Health + Well-Being, Part 1 with Dr. Grandner
A crash course in sleep science, learn how sleep stages and cycles work in your body. Discuss how sleep plays a role in cardiovascular, metabolic, immune, cognitive, and mental health. Review common sleep problems and solutions using new technology.

11 am - 12 pm: The Relationship Between Stress + Sleep with Robbie Bogard
Mental Health Therapist Robbie Bogard discusses the reciprocal relationship of the sleep-stress cycle. High stress interferes with sleep and a lack of sleep creates an inability to deal with stressful situations. Gain tools to manage stress and encourage sleep.

12 - 2 pm: Lunch on your own and free time to enjoy a service or activity of your choosing*

2 - 3 pm: Nutrition for Sound Sleep with Amber Letourneau
Food, meal composition, the timing of eating, and eating behaviors all impact sleep differently. Join Nutritionist Amber Letourneau to learn everyday ways to better support sleep with strategic nutrition.

3 - 4 pm: Overnight Sleep Screening: Distribution of a portable sleeping device with Dr. Jen Baker-Porazinski & John Baczek
Dr. Jen Baker-Porazinski and Jessica Stone discuss an important tool for the early detection of sleep disorders. Experience an unmonitored overnight screening done in the comfort of your resort room using an FDA-approved portable sleep device, which you will receive here.

4 -5 pm: The Importance of Sleep for Health + Well-Being: Part 2 Q&A with Dr. Grandner

5 pm: Dinner on your own

7 - 8 pm: Meditation
Learn techniques to help reduce stress, increase mindfulness, calm your mind and emotions, and help your body relax.

Evening: Overnight Sleep Screening
Utilize your sleeping device for an unmonitored overnight sleep screening test done in the comfort of your resort room. Your screening results will be reviewed with you in a one-on-one consultation with one of our physicians.

Tuesday, July 25

Morning - 2 pm: Breakfast and lunch on your own and free time to enjoy a service or activity of your choosing*

2 - 3 pm: Sleep, Diet, and Nutrition with Dr. Grandner
Discuss how sleep problems impact your food choices, including what and when you choose to eat. Learn how different foods and supplements support sleep health and which do not. And discover how a healthy diet can improve sleep and circadian health.

3 - 6 pm: Free time to enjoy a service or activity of your choosing*

6 - 7:30 pm: Dinner + Learn with Maggie O’Mara
This special Dinner + Learn focuses on delicious culinary nutrition strategies to promote better sleep. Join Culinary Nutritionist Maggie O'Mara to enjoy and learn how to make a balanced meal created with the principles of nutrition for sleep in mind.

Wednesday, July 26

Morning - 2 pm: Breakfast and lunch on your own, and free time to enjoy a service or activity of your choosing*

2 - 3 pm: Exercise Your Way to Better Sleep with Heather Giordano
Learn about exercise timing, type, and intensity that are best for setting the stage for a great night’s sleep.

3 - 4 pm: Sleeping + Dreaming: For Creativity and Insight with Holly Benzenhafer
Come to a deeper appreciation of the health benefits of dreaming. Discover your dream self and how to support your pathway to consciousness and creativity.

4 - 7 pm: Free time to enjoy a service or activity of your choosing*

7 - 8 pm: Yoga for a Good Night's Sleep
Yoga can help promote relaxation and reduce stress which can lead to improved sleep quality. Learn yoga poses that will help you get restful sleep and feel refreshed when you wake up in the morning.

Thursday, July 27

9 - 10 am: Better Sleep: Identifying Problems & Insomnia with Dr. Grandner
Most people experience insomnia at some point, which can create both mental and physical health conditions. Learn how to identify different types of sleep concerns, as well as science-backed solutions for fixing occasional or even chronic insomnia.

10 - 11 am: Replenishing the Well with Dan Marko
Feeling depleted, exhausted, or overwhelmed? Learn 10 simple, evidence-based practices for replenishing your mind and spirit so you can live with fullness, peace, and joy.

11 am - 1 pm: Lunch on your own and free time to enjoy a service or activity of your choosing*

1 - 2 pm: Getting Connected – The Latest in Sleep Technology from sunshine and nature to wearables with Dr. Grandner
Hear about the various technologies currently available—from wearables and mobile apps to beds and bedding—and the benefits they offer.

2 - 3 pm: Take Home Strategies with Laura Christoph & Kenly Brozman
Consistently poor sleep can have detrimental effects on health, however, your daily routine can be a positive tool to enhance sleep hygiene. Explore opportunities with a wellness coach and dive deeper into simple practices you can apply nightly.

3:30 - 4:30 pm: An Integrative Approach to Mastering Sleep, Expert Panel Featuring Guest Experts: Dr. Michael Grandner Dr. Melissa Sundermann, Amber Letourneau, and Holly Benzenhafer. Moderated by Laura Christoph
A panel and Q&A discussion featuring our integrative experts.

4:30 – 5 pm: Closing Circle

5:30 – 7 pm: Farewell Dinner

Friday, July 28

Day of departure or extended stay.

*Services and some activities require a fee.