Who this program is for?
This is not a relaxation weekend, but a focused sleep recovery program for insomnia and poor sleep, following a precise therapeutic arc of arriving, releasing, resetting, and integrating.
This is a structured, sleep-focused wellness experience created to help the body return to deep, natural rest.
- Individuals struggling with insomnia or difficulty falling asleep
- Light or restless sleepers
- Professionals experiencing burnout and fatigue
- Those with irregular sleep cycles or late-night habits
- Anyone seeking a natural, non-medicated approach to better sleep
What To expect?
Your days follow a carefully designed rhythm that supports the body’s natural sleep cycle.
Mornings begin with gentle movement to awaken the system without overstimulation.
Afternoons allow space for rest, integration, and therapeutic treatments.
Evenings slow down through SOMA rituals, sound, and Yoga Nidra practices that prepare the body for deep rest.
This program is not about sleeping more. It is about relearning how to sleep naturally, consistently, and without effort.
What’s Covered and What’s Not
Each element of the program is designed to balance connection, relaxation, and meaningful shared experiences.
- SOMA Grounding Ritual (Head Massage + Foot Soak + Abhyanga)
- SOMA Sleep Ritual (Movement + Breathwork + Sound + Yoga Nidra)
- SOMA Oil Immersion (Abhyanga + Shirodhara + Steam)
- SOMA Sound Ritual (Orientation + Movement + Sound Immersion + Silence)
- Daily two guided yoga sessions
- Nourishing meals (Breakfast & Dinner)
- Closing session with personalised Soma Sleep Kit
- Flights and airport transfers
- Visa and travel insurance
- Additional spa therapies
- Private sessions or consultations
- Laundry services
- Personal expenses
- Room upgrades or extended stays
Benefits of Sleep Reset 72h™
Easier Sleep Onset
Easier Sleep Onset
Calm Nervous System
Calm Nervous System
Improved Sleep Quality
Improved Sleep Quality
Balanced Sleep Rhythm
Balanced Sleep Rhythm
Improved Energy Levels
Improved Energy Levels
Sustainable Sleep Practices
Sustainable Sleep Practices
Duration & Location
A Coastal Setting Designed for Deep Rest
Set along the quiet shores of Mandrem Beach, Nalanda Retreat offers an environment that naturally supports sleep and nervous system recovery. Away from crowded areas, the calm surroundings, ocean air, and slower pace help the body shift into a state of relaxation.
The rhythm of the sea, open spaces, and peaceful atmosphere allow your system to unwind without effort. Combined with structured sleep practices, the setting itself becomes part of the healing process.
Program Schedule
Morning
SOMA activation yoga, morning silence, beach walks, journalling to support a natural sleep reset and circadian rhythm balance
Midday
Nourishing Ayurvedic breakfast, SOMA oil immersion, Abhyanga, Shirodhara as part of a sleep improvement retreat in Goa
Afternoon
Nourishing lunch, SOMA rest window, prescribed recovery time for nervous system recovery and deep rest
Evening
SOMA regulation yoga, grounding ritual, head massage, foot soak, sunset practices to prepare the body for better sleep
NIGHT
Nourishing dinner, SOMA sleep ritual, breathwork, sound healing, Yoga Nidra for deep sleep and insomnia relief
Free time
Sunset walks, stillness, self-guided journalling, gentle beach time during your wellness retreat in Goa
Book a room of your choice. Limited spots available.
Beachside Classic
From €133 - €164 per person
Coastal simplicity just steps from the beach.
* Prices vary by occupancy and season.
* Private upgrade Available
Beachside Classic Rooms
32 Sqm
upto 2 Guests
1 Bed
A Room with Timeless Elegance
At Nalanda, we believe that simplicity and closeness to nature can be deeply restorative. Our Beachside Classic Rooms are designed for guests who want to stay just steps away from the sea, immersed in the easy rhythm of coastal living. Located closest to the shoreline, these rooms offer a relaxed, uncomplicated stay where the sound of waves and fresh sea air become part of your daily experience.
Thoughtfully designed with light-filled interiors and private balconies, Beachside Classic Rooms invite you to slow down and settle into a natural pace. Garden or partial beach views create a soothing backdrop, while comfortable bedding and air conditioning ensure restful sleep after long beach walks, yoga sessions, or mindful mornings by the shore.
Ideal for guests seeking proximity to the beach without excess, these rooms are perfect for short stays, yoga retreats, or anyone who prefers to spend most of their time outdoors, reconnecting with nature and simplicity.
Distance from the Beach: ~50 meters
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Air conditioning
Air conditioning
Shower
Shower
Beach Access
Beach Access
King or single Bed
King or single Bed
Private en-suite bathroom
Private en-suite bathroom
Iron*
Iron*
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent*
Natural mosquito repellent*
Incense sticks*
Incense sticks*
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Fan
Fan
Garden or partial beach views
Garden or partial beach views
Gallery




Beachside Heritage
From €138 - €172 per person
Steps from the sea for slow mornings.
* Prices vary by occupancy and season.
* Private upgrade Available
Beachside Heritage Rooms
40 Sqm
upto 3 Guests
2 Bed
A Room with Timeless Elegance
At Nalanda, we believe that heritage and comfort together create the perfect setting for rest and renewal. Our Beachside Heritage Rooms offer a warm, character-rich stay where traditional aesthetics meet modern ease. Nestled close to the shore, these rooms are ideal for guests seeking a peaceful retreat within a luxury wellness resort in Goa, or an immersive yoga and meditation experience by the sea.
Surrounded by lush tropical greenery and swaying palms, each room features handcrafted interiors, wooden accents, rich fabrics, and soft lighting that create a cosy, grounded atmosphere. Expansive windows and select balconies invite in natural light, while pool-facing views add to the sense of calm. A comfortable king bed, an additional small bed, a private en-suite bathroom, and air conditioning ensure a deeply restorative stay.
Staying in these heritage-inspired rooms means slowing down and fully immersing yourself in the essence of a wellness retreat. Whether you are here for a spiritual retreat, mindful living experience, or simply time to rest, these rooms provide the space to reconnect, recharge, and breathe with ease.
Distance from the Beach: ~50-100 meters
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Air conditioning
Air conditioning
Shower
Shower
Private Pool
Private Pool
Queen and single Bed
Queen and single Bed
Private en-suite bathroom
Private en-suite bathroom
Iron*
Iron*
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent*
Natural mosquito repellent*
Incense sticks*
Incense sticks*
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Towel, Soap, Shower Gel, Shampoo & Conditioner, Handwash
Fan
Fan
Pool-facing views
Pool-facing views
Gallery












Hillside Heritage
From €133 - €164 per person
Elevated views and quiet comfort.
* Prices vary by occupancy and season.
* Private upgrade Available
Hillside Heritage Rooms
40 Sqm
2 Guests
1 Bed
A Space Rooted in Comfort & Tradition
Wake up to the gentle rhythm of nature in the Hillside Heritage Rooms at Nalanda, where handcrafted woodwork, soft natural hues, and spacious interiors create a calm and grounding environment. Just steps from Mandrem Beach, these rooms are thoughtfully designed for yoga retreats, Ayurveda programs, and mindful stays, offering heritage-inspired elegance within one of the best beachside resorts in North Goa.
Each room showcases Rajasthani craftsmanship, with intricate woodwork, rich textiles, and traditional detailing that bring warmth and authenticity. Expansive windows welcome fresh air and natural light, while the private outdoor seating area provides a space for morning meditation, quiet reflection, or herbal tea between yoga sessions. The serene setting enhances your experience at a luxury wellness retreat in Goa, offering an ideal environment for self-care and rejuvenation. Thoughtfully curated to complement a yoga retreat in Goa, these rooms provide the perfect blend of cultural charm and modern comfort.
Designed for deep relaxation and well-being, these rooms include a plush double bed for restful sleep, an ensuite bathroom with a soaking bathtub, and modern amenities that blend seamlessly with heritage aesthetics. Whether attending an Ayurveda retreat in Goa, a structured wellness program, or a yoga holiday, this space is tailored for renewal and balance.
Guests also have access to shared wellness spaces, including a tranquil pool for gentle movement, lush gardens for walking meditations, and peaceful communal areas for journaling or quiet contemplation. As part of one of the best resorts offering wellness retreats in Goa, these rooms provide a space to unwind, connect, and fully immerse in your wellness journey.
Amenities
Coffee & Tea Maker
Coffee & Tea Maker
WiFi
WiFi
Fan
Fan
Shower
Shower
Private Pool
Private Pool
Double Bed
Double Bed
Private Bathroom
Private Bathroom
Iron
Iron
Electric hot water kettle
Electric hot water kettle
Natural mosquito repellent
Natural mosquito repellent
Incense sticks
Incense sticks
Towels, Bathrobe, Slippers & Hairdryer
Towels, Bathrobe, Slippers & Hairdryer
Gallery





Hillside Royal Suite
From €138 - €172 per person
Refined privacy with expansive space.
* Prices vary by occupancy and season.
* Private upgrade Available
The Teachers of Nalanda
The resident teachers at Nalanda guide the daily rhythm of practice through yoga, breathwork, meditation, and mindful movement.
Frequently Asked Questions
What is a sleep program in Goa?
A sleep program in Goa is a wellness program that uses yoga, breathwork, and therapies to improve sleep quality naturally.
Can this program help with insomnia?
Yes. A structured sleep program can help reduce insomnia by calming the nervous system and improving sleep habits.
How quickly can this program improve sleep?
Many participants experience better sleep within the 2–3 day program through guided practices and therapies.
Is this suitable for chronic sleep issues?
Yes. The program supports long-term sleep improvement, especially for stress-related sleep problems.
What makes Sleep Reset different from other retreats or programs?
It focuses specifically on sleep using a mix of Ayurveda, yoga nidra, and nervous system regulation techniques.
Are Ayurvedic treatments included for sleep improvement?
Yes. Therapies like Abhyanga help relax the body and support deeper sleep.
Does yoga help improve sleep quality?
Yes. Gentle yoga and Yoga Nidra are proven to calm the mind and improve sleep patterns.
Will I learn how to fix my sleep naturally?
Yes. You receive practical tools and routines to improve sleep without medication.
Is this a weekend sleep program in India?
Yes. It is a 2-night / 3-day weekend program designed for quick and effective sleep reset.
Where is the best place for a sleep program in India?
Nalanda Retreat in Goa offers a peaceful coastal environment ideal for improving sleep and relaxation.
