Wellness

What to expect: Boats, islands, beaches, sightseeing   Few destinations in Asia make it easier to spend the day on the water. A speedboat or longtail boat can take travellers beyond Phuket's coastline to nearby islands fringed by white-sand beaches, hidden coves, and spectacular limestone scenery. Destinations such as Coral Island, Racha Island, and Koh Phi Phi offer a chance to explore some of southern Thailand's most impressive coastal landscapes, with time to swim, relax, and discover a different side of the Andaman Sea.

What if living better didn't require a complete lifestyle overhaul? From 7 - 12 September, the 37th week of the year, Novotel is putting that question to the world with the launch of the inaugural Novotel Longevity Week - a new annual global celebration proving that small, simple habits, repeated daily, are enough to help people feel healthier, more energised, and more connected.

Novotel’s Longevity Everyday vision is built on nearly 60 years of helping people live better, wherever they travel. It rests on four simple pillars: Eat - plant-forward, thoughtfully sourced, nourishing rather than restrictive. Sleep - deeper rest, better rituals, nights that restore rather than just end the day. Move - not intensity, consistency. Everyday movement that fits real life. Meet - connection with colleagues, family, friends and self, built into every stay. None of it is about perfection. All of it is about progress.

Wellness travel focuses on experiences that support your physical, mental, and emotional wellbeing while you're away from home. Rather than filling your itinerary with back-to-back sightseeing, it encourages you to slow down, spend time in nature, stay active, enjoy nourishing food, and prioritise rest.

Family holidays and romantic breaks are among life's greatest pleasures – and a few simple habits can make them even better. Mental health experts like Dr. John Grohol suggest that weaving in small moments of personal time and wellness rituals is the secret to coming home feeling truly restored:    Plan ahead: Spontaneity isn't always the best recipe for a satisfying break, especially in a couple or group. With a little advance prep, you can talk about your own holiday goals and build alone time into the schedule. Some savvy travellers make a spreadsheet of meals, museums or other experiences they want to enjoy solo. Take mini-breaks: A short workout or yoga session, half an hour reading alone in the hotel room or a walk by yourself can reduce cortisol levels and reset the mind before rejoining travel companions. Be the early bird: Rising earlier than your companions frees up more alone time. Quiet meditation or exercise will really help set you up for an active and social day in terms of wellness, but solo exploration of a waking city can also stimulate the mind and senses with the unfamiliar.  Try the "solo meal challenge": Dining alone can be a test of independence, but also a lovely indulgence. Psychologists recommend the mild hedonism of a solo meal as particularly mentally rewarding because it lets you break the social "bubble" formed by couples and families on holiday without isolating you from those loved ones for more than a couple of hours. Novotel's Longevity Everyday philosophy is designed to make every stay as healthy and restful as possible, from nourishing food to restorative sleep and exercise. And Novotel Nice Centre Vieux-Nice is a great place to discover the programme in a location that lets you combine shared experiences with precious alone time. The beaches, quays and leafy promenades of the French Riviera begin a few steps from the lobby, and that breeze off the Mediterranean can help clear your mind. The Old Town also is close by, with abundant bistros where dining-for-one is a real treat. The hotel itself has a gorgeous rooftop pool where you can really make the most of solo moments.

Plan a 3-day Bangkok wellness escape with the city's best onsens, hammams, and spa hotels. Here's a day-by-day route to build the perfect wellness retreat.

You might find that nature sounds provide the best noise to help you sleep, or you may discover that one of the three main noise colours suits you best.   White noise is the most popular colour noise for sleeping. It is a mixture of all frequencies on the sound spectrum, and it is a little like static or a consistent "shhhhh" sound. It's good for sound masking (blocking out potential background disturbances), as it gives the brain's auditory cortex something to focus on rather than picking out random sounds as threats. White noise machines are widely available and come with timers, allowing white noise to be turned off automatically when you're likely to reach deep sleep. Pink noise also provides a steady sound and blocks out unwanted noises, but it has a lower pitch and a deeper sound than white noise. Some people find this soundscape warmer and more soothing. These lower-frequency sounds are similar to nature sounds, like gently rolling waves. While pink noise is less harsh than white, it might not be quite as effective at blocking out all sounds. Brown noise provides a deep, low rumble that sounds a little like distant thunder or a tumbling waterfall. Many people find it very grounding. Brown noise is good at blocking out lower-frequency sounds, such as traffic noise or planes, but not quite so good at masking high-pitched sounds. It's also sometimes called red noise.

As well as calming you down before important presentations or interviews, breathing exercises for stress are highly effective if you're looking to combat fear and fatigue during flights, whether short or long-haul. Stress caused by delays on the road or public transport can also kickstart anxiety when you’ve got somewhere to be. Controlled breathing signals to your nervous system that you are back in charge. The 4-7-8 breathing routine: This rhythmic deep-breathing exercise involves inhaling through your nose for a count of 4, holding for 7 and exhaling through the mouth for 8. It acts like a natural tranquilliser, slowing your heart rate, reducing panic and counteracting claustrophobia if you're in the confined environment of a train or plane. Breathe and squeeze: Breathing air out of your mouth and slowly sucking it back through your nose while squeezing your glutes and pelvis slows your heart rate and reduces muscle tension. An extended exhale: A quick fix for immediate relief in stressful situations (a missed train or forgotten notes), the 2-to-1 rule requires you to inhale for a number of seconds and exhale for twice as long. It works by reducing stress hormones and can rapidly calm anxiety in crowded airports and railway stations. Box breathing: Sit upright. Inhale for 4 seconds, hold your breath for 4, exhale for 4 and hold for 4. Repeat for 3 minutes to balance oxygen and carbon dioxide levels and lower cortisol levels. It’ll help with transport delays and cabin anxiety on board planes.

"Pre-hydration" is the first tip for any long journey, and you should drink as much water as possible in the 24 hours before a long flight or road trip. Try to think of water as essential, like your passport or boarding pass, and stay ahead of thirst by always carrying a bottle with you and taking regular sips as you go. (Most airports have fountains where you can refill after security checks for liquids.) Set your phone to sound occasional alarms that will remind you to take a drink when you're tired or preoccupied.

Ideas like device-free dining, quiet hours and screen-time limits are perfect for family holidays and are beneficial for business travellers too. Agree on phone-free zones where you get to focus on nothing but each other – the beach is a perfect example. Imagine how much more rewarding it is to be mindful of the fresh coastal air and the feeling of soft sand underfoot, compared with the incessant distraction of having to check your phone. Picture yourself at Novotel Thalassa Le Touquet, amid the dunes of the French Opal Coast, where views of golden sunsets replace screen time during dinner. That's just one of many destinations for family beach holidays, when digital minimalism lets you reclaim focus and transform your trip.

Opening hours: Daily 10am–10pm   Zira Spa is another gem in the heart of the Old City. From body wraps to hydrotherapy, there are so many tempting treatments and packages on Zira's spa menu. However, for a truly unique Chiang Mai wellness experience, you simply must try the Royal Thai Lanna Massage.   This massage incorporates ancient Lanna techniques, including Fon Leb, which is bamboo finger-pulling inspired by Thai dance, as well as Tok Sen, an age-old Thai massage technique involving rhythmic tapping along your energy lines. After that, you'll be treated to a hot Thai herbal compress massage to further relax your muscles, improve circulation, and leave you feeling utterly pampered.   Good to know: Getting there: In the heart of the Old City. Zira offers a free shuttle from your hotel, so you don't need to arrange transport. Book ahead? Yes. Zira is a top-rated spa in Chiang Mai, so book at least a few days in advance, especially in peak season. Family-friendly? Great for couples or a parent treating themselves. Not designed for young children. Tip: You'll get a welcome drink, a foot cleansing ritual before your treatment, and tea with snacks afterwards. Every stage feels intentional.

Begin nudging your sleep and wake times by 20–30 minutes a day towards your destination's time zone. Small steps reduce the shock to your system and make day one easier. For eastbound journeys, move bedtime earlier and prioritise morning light; for westbound trips, go to bed slightly later. Even small changes can help significantly.

Taking a mere 10 minutes out of every morning to balance mind and body – at Novotel, we know that small, repeatable habits soon build to a holistic and healthy way of life – will readjust your circadian rhythms, disperse mental fog and get the endorphins going. Of course, it also gets stiff bodies moving again and guarantees a bit of “me time” before you get on with the rest of the day. And if you’re wondering whether 10 minutes can really make a difference to your mental acuity and physical well-being, research has found that daily 10‑minute workouts can drastically improve health and fitness!

Where once luxury in hotels would be measured by grand marble fittings or the square footage of your penthouse suite, today it is increasingly defined by emotional reaction. Sensory design is being used in hotels to evoke feelings, create precious memories for guests and – of course – shape brand identity and loyalty. Hotel guests often forget what they saw, but they remember how they felt, so the current era of hospitality design believes that light, scent, taste, sound and texture work together to create environments that comfort, inspire and calm the brain.  With more than 20 years of experience in hospitality design, Nicolas Capéran of London-based studio Takagicapéran has recently transformed Novotel London Bridge as well as Novotel York Centre using multi-sensory architecture and interior design elements. His goal? To translate the personality of each space – from lobby to bar, restaurant to guest room or spa – into a unique experience filled with discovery, surprise and emotion. 

Having looked after our guests for more than 60 years, Novotel is well-versed in sleep hygiene. That’s why it features – along with eating, keeping mobile and forging social connections – in our Longevity Everyday initiative, focussing on simple everyday steps for long‑term impact. We already provide climate control so you can achieve your ideal sleep environment, Live N’Dream beds for optimal rest, smart foldable pillows and 100% cotton linens in our spacious, soundproof guest rooms. Now we’re calling on the expertise of sleep expert, author and keynote speaker Olivia Arezzolo to place sleep where it belongs – at the heart of everyday well-being.   As a Novotel guest, you'll find thoughtfully designed touches to encourage restorative rest in your room, including:   New premium mattresses and bedding with soft and firm options. Calming sleep ritual menus with relaxation techniques and wind-down guidance. In-room tips and digital content developed with Olivia Arezzolo. Guidance on light exposure and sound environments to support circadian rhythms. 

Here at Novotel, we know that small actions repeated time and time again can have an enormous effect on mental and physical health. When staying in our hotels, follow these simple rules (then take them home with you) to garner maximum morning sun benefits:  Get direct exposure to sunlight within an hour of waking.  The optimum time for daylight exposure is between 8am and 10am when UV levels are low; after that there’s a high UV risk with the sun’s rays being stronger. Try for 10–20 minutes of natural light within an hour of waking. Aim for 10 minutes on sunny days and 15–20 minutes on overcast days. Start your day with a 10-minute tea break on your hotel balcony or terrace.  Take your morning exercise routine outside, either onto your balcony or into the hotel grounds for a sunrise walk. If you can’t go outside, sit by a sunlit window for a few minutes.   Breakfast is the most important meal of the day. Eating outside in your hotel grounds maximises exposure to daylight. Go for a 10-minute morning walk before your busy work or sightseeing schedule takes over. If your meetings are not in your hotel, walk to the venue to up your exposure to daylight. Likewise, sightseers can walk to local attractions.

Biohack your diet en route with a few strategic tricks that can make all the difference.     Hydration: Fluid intake must come first, especially when you're over-exposed to pressurised aircraft cabins and air-conditioned rooms. Adding powdered electrolytes or even a pinch of Himalayan sea salt to bottled water can help enhance rehydration.   Tactical snacking: What biohackers call "targeted nutrition" becomes essential with the disruption that travel brings to regular mealtimes and food sources. You can pack for this by bringing nutritious snacks: nuts, seeds, dried fruits and protein bars give you alternatives to the processed foods common to airports and in-flight service. Timing is everything: Your metabolism may be thrown by a shift of time zones and other travel-related stresses, but you can help it adjust with plenty of protein at breakfast (think eggs, Greek yoghurt, lean meats and so on). Book dinner as early as possible, to give your system a rest of three or four hours before bed. Stimulant management:  Both casual meals and business lunches can mean more, and stronger, measures of caffeine and alcohol than you might be used to. Try not to drink coffee after 2pm, and keep beer, wine and spirits to a minimum to ensure better sleep.

Discover simple yoga poses for kids that you can practice together at home or while staying with Novotel, and enhance the well-being of your whole family.

Looking forward to spa days with the kids? Base yourselves at a UK Novotel wellness hotel and two children under the age of 16 will stay and eat for free.

Guided by darkness and light, your body’s 24-hour clock regulates sleeping and waking cycles. A healthy circadian rhythm involves regular and consistent sleep (between seven to nine hours per night for adults) to ensure that our bodies are operating to their best ability. Travel disrupts these cycles as familiar light-dark cycles change, which can lead to short-term sleep issues, fatigue, poor concentration and irritability – never a good thing, especially if you’re travelling with fractious children who are themselves disorientated and still on “home time”.

Bliss Spa is one of the most unique spas in Phnom Penh, thanks to its salty selection of treatments.   No visit to this spa would be complete without spending some time enjoying the healing and purifying benefits of the Himalayan Salt Room. You can even tack on a Khmer massage or a Himalayan salt scrub to your salt room session if you'd like.   Salt-infused treatments aside, the spa menu here features everything from detoxifying body wraps and relaxing bathing rituals to mani-pedis and rejuvenating facials. Whether you need to recover from a long travel day or a long week of meetings, Bliss Spa has what you need.

  Establish a bedtime routine Stick to a familiar bedtime routine when you're travelling. Whether it's reading before bed, listening to a calming playlist, or practising meditation, it's important to keep up your regular routine while you're away. These activities signal your body to wind down, helping you sleep in hotels. You can also combine this with a morning ritual that gets you ready for the day. 38% of travellers start small when building new habits, [2] so even a few minutes of routine can make a big difference.   Avoid caffeine, alcohol, and heavy meals before bed Caffeine, alcohol and heavy meals disrupt sleep. To avoid disruption, finish meals at least two hours before bedtime, avoid drinking caffeine later in the day, and consider alcohol-free options. This helps achieve deeper rest and supports your sleeping schedule after travelling. It also helps when you start the day with Novotel's hearty breakfast to kickstart your metabolism for a busy day. Then finish the day with a caffeine-free herbal tea, like chamomile or peppermint, to promote relaxation.   Practice relaxation techniques Relaxation techniques help you unwind, especially after a busy day of travelling and exploring. You can try deep breathing exercises, such as the “4-7-8” method, box breathing, or belly breathing to help relax the body.   Limit screen time Working on screens or scrolling on social media acts as a stimulant, keeping your mind awake and alert. Blue light from devices also suppresses melatonin, a natural hormone that triggers sleepiness. To avoid sleep disruption, switch off screens an hour before bed.   Separate work from relaxation When you're travelling for business, it can be hard to balance your work demands with opportunities for relaxation, but it's important to set boundaries. To separate business from leisure, you could use Novotel’s workspaces and lounges for productivity, then transition to relaxation by changing clothes, dimming lights, and engaging in a relaxing activity.   Try the "321 bedtime rule" The “321 bedtime rule” is a science-backed routine that sums up many of our recommendations to improve your quality of sleep: 3 hours before bed: Avoid eating. 2 hours before bed: Stop working. 1 hour before bed: Switch off screens. This routine helps your body wind down naturally and is especially useful for business travellers balancing productivity and rest.

While regular sleep routines (an important part of sleep hygiene) might be disrupted during periods of travel, there are plenty of other methods for achieving better sleep while on the road. Affordable, high-quality hotels often provide excellent sleep amenities, such as bedside lighting, blackout curtains and hypoallergenic linens. Custom mattresses and pillows help you to get replenishing rest while travelling, and a comfortable temperature provided by air conditioning makes a huge difference. At Novotel, feel rested when you sleep on soft, smooth linens made from 100% cotton percale, stretched over Live N'Dream Beds that feature PEFC-certified wood bases. These bases have been thoughtfully crafted to minimise movement. Novotel's sleep-friendly environment also includes blackout curtains and soundproofing because a quiet night allows you to sleep more deeply. It's important to prioritise sleep, but don't sweat it. If you miss a night or two of good sleep due to your itinerary, don't put pressure on yourself to sleep well the next night. In the right environment, it should come naturally.

Travel fatigue symptoms vary between different people, but many describe brain fog, grogginess and a feeling of being drained. While a lot of people would tell their friends and family they feel frazzled, it can also be described as malaise, a more medical term meaning a general lack of wellness and vitality. Once these symptoms begin to emerge, you might find you are less able to concentrate on things you normally find engaging, and you may experience a lack of motivation. Children might become emotionally unsettled, but happily, kids are generally very adaptable, and there are solutions to help reduce the impact of travel fatigue, such as sticking to familiar bedtime routines and bringing healthy snacks on your journey.

The moulding and playing of gongs dates as far back as the Bronze Age. Some scholars believe they were an accidental by-product of early farming, when pans used to bake wheat became partially melted and found to make pleasant, resonant sounds when struck. That musical effect became vital to tribal culture, as heard in Indonesia's gamelan tradition, for example. Gongs were also integrated into rituals and ceremonies, the sound itself considered spiritual or even sacred. Tibetan Buddhists developed singing bowls on the same principle, playing at particular frequencies to aid deep meditation. These practices slowly spread from Asia to Africa to Europe, but their emergence as a form of alternative therapy is a relatively recent development. As sound healers and their clients will attest, though, a gong bath is more than just the latest health trend.

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