Explore & Learn

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 Tucson for a five-day retreat about the art 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 the Sonoran Desert, surrounded by the serenity of the Santa Catalina Mountains, this innovative wellness retreat at Canyon Ranch Tucson 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 different ethnicities, 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.

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

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 and 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

Adam Smith
MA, Senior Spiritual Wellness Provider
Adam is part of a Spiritual Wellness team that offers six unique spiritual services for guests. He also lectures for guests and staff on topics related to spiritual wellness. With a background as a hospital and hospice chaplain and bereavement counselor, he specializes in Spiritual/Pastoral Care, Grief Support, Contemplation and Mysticism

Tryshe Dhevney
Spiritual Wellness Provider
Tryshe’s passion is to enable individuals to use their own voices to achieve natural harmony, optimal performance, and self-healing. Her work with sound, movement, authentic voice expression, and the gemstone-infused Alchemy Crystal Singing Bowls, provides a practical guide to whole-person transformation. Tryshe's treatments help empower our guests to release their physical and emotional resistance and begin to create the lives they desire.

Diane Downing
MD, Physician
Dr. Downing is a board-certified family physician with professional interests that include women’s health, with an emphasis on helping navigate the transition through menopause, preventive medicine, cardiovascular health, and integrative medicine.

Krisna Hanks
MS, MBA, Health & Performance Coach
Krisna is committed to helping guests live their best lives. In pre-stay consults, she helps guests plan how to best maximize their time at Canyon Ranch. Integrative Coaching sessions are oriented to help guests identify goals, develop strategies, and support intentions for milestone achievement. A post-stay session allows guests to address concerns to ensure continued success and maintenance. Her strength-based approach provides support, accountability, and consistency to health and wellness transformation.

Mike Siemens
MS, RCEP, Director of Performance Science
Mike works one-on-one with our guests, creating customized exercise programs for a wide variety of fitness levels and movement goals. He also hires, trains, and mentors our team of Performance Scientists, and develops programming for the department.

Jenny Simon
MC, LPC, PhD, Mental Health and Wellness Therapist
Jenny is a state licensed mental health therapist. She helps our guests gain insight and awareness, recognize blocks to healing, and teaches healthy ways to manage the daily stress of life. Jenny specializes in treating the long-term effects of childhood trauma.

Valesha Ulbricht
RN, Clinical Nurse Manager
Valesha leverages 10 years of clinical nursing experience to manage the Medical Department’s Nursing Team and Clinical Operations at Canyon Ranch Tucson.

Daily

Breakfast at Your Leisure
Double U Café opens at 5:30 am
Canyon Ranch Grill™ opens at 7 am

Sunday, November 5

9 am – 4 pm: Welcome & Check-in at the Clubhouse

4 – 5 pm: Orientation

5 pm – 6:30 pm: Meet and Greet Reception with the experts at the Mel & Enid Zuckerman Center for Life Enhancement

6:30 pm: Welcome Dinner
No reservation required.

7 – 8 pm: Yoga Nidra
Yoga Nidra is the yoga of awakening awareness during sleep and in the zone between wakefulness and sleep. Learn pre-sleep practices to deeply relax, quiet your mind, and let go of the day.

Monday, November 6

8:30 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: The Relationship Between Stress + Sleep with Jenny Simon
A Mental Health therapist 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.

2:30 pm: Supporting Sound Sleep a Canyon Ranch Nutritionist
Food, meal composition, the timing of eating, and eating behaviors all impact sleep differently. Join our Canyon Ranch experts to learn everyday ways to better support sleep with strategic nutrition.

3:30 pm: Overnight Sleep Screening: Portable Sleep Device
Dr. Diane Downing discusses 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.

4:30 - 5:30 pm: The Importance of Sleep for Health + Well-Being: Part 2 Q&A with Dr. Grandner

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, November 7

Morning: Free time to enjoy outdoor and indoor activities, classes, and spa services.

Lunch on your own at The Grill or the Double U Café

2 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.

5 pm: QiGong
This ancient art uses breath to strengthen internal organs and gentle movement for calming the mind.

6 pm: Dinner + Learn with Canyon Ranch Nutritionist
This special Dinner + Learn focuses on delicious culinary nutrition strategies to promote better sleep. Join a Chef and a Nutritionist to enjoy and learn how to make a balanced meal created with the principles of nutrition for sleep in mind.

7 – 8 pm: Crystal Singing Bowl Meditation with Tryshe Dhevney
Immerse yourself in the healing harmonies of gemstone and mineral-infused Alchemy Crystal Singing Bowls under the guidance of spiritual wellness provider Tryshe Dhevney.

Wednesday, November 8

Morning: Free time to enjoy outdoor and indoor activities, classes, and spa services.

Lunch on your own at The Grill or Double U Café

2 pm: Exercise Your Way to Better Sleep with Mike Siemens
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 Adam Smith
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.

8 pm: Stretch + Relaxation
Promotes flexibility and breathing, and relaxes tense muscles.

Thursday, November 9

9 am: Better Sleep: Identifying Problems & Insomnia
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.

10:30 am: Replenishing the Well with Adam Smith
Feeling depleted, exhausted, or overwhelmed? Learn 10 simple, evidence-based practices for replenishing your mind and spirit so you can live from fullness, peace, and joy.

11:30 am: Group Lunch in the Life Enhancement Center

1:30 pm: Getting Connected – The Latest in Sleep Technology with Dr. Grandner
Hear about the various technologies currently available—from wearables and mobile apps to beds and bedding—and the benefits they offer.

2:30 pm: Take Home Strategies with Krisna Hanks
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
A panel and Q&A discussion featuring our integrative experts.

4:30 – 5 pm: Closing Circle

5:30 – 7 pm: Farewell Dinner

Friday, November 10

Day of departure or extended stay.