What Curaçao Taught Me About Stress and Sleep (And How to Recreate It at Home)
I've always been a terrible sleeper when I'm away from home. Hotel beds feel wrong, unfamiliar sounds keep me awake, and I usually spend vacation nights tossing and turning despite being exhausted from travel and activities.
So when my partner and I booked a trip to Curaçao, I mentally prepared for a week of mediocre sleep. I packed my usual travel arsenal: my NightRoot gummies, earplugs, an eye mask, and low expectations.
What happened instead completely caught me off guard.
From the very first night in our beachside resort, I slept like a baby. Not just "okay for being away from home" sleep—genuinely the best sleep I'd had in months. I woke up naturally with the sunrise, feeling refreshed and energized in a way that had become foreign to me.
By day three, I was fascinated. By day five, I was taking notes. What was happening here that was so different from my usual sleep struggles at home?
The answer, I realized, wasn't just about being on vacation. It was about experiencing what locals call "island time"—a fundamentally different relationship with stress, time, and daily pressures that created the perfect neurochemical environment for deep, restorative sleep.
Table of Contents
What Changed: Living on Island Time
Looking back at that week in Curaçao, several dramatic shifts in my daily routine became clear—changes that I hadn't even consciously noticed but that profoundly impacted my sleep quality.
The Disappearing Digital Leash
At home, my phone is practically an extension of my hand. Email notifications, text messages, social media updates—a constant stream of digital demands that keep my nervous system in a low-level state of alertness throughout the day.
In Curaçao, something shifted almost immediately. I had made a conscious decision to take a break from my usual social obligations and digital connectivity. The slower WiFi at our resort made me less inclined to constantly check updates. Most importantly, I didn't want to take my phone to the beach or while we were snorkeling, which meant large portions of my day were naturally phone-free.
For the first time in years, I experienced entire afternoons without looking at my phone. Evenings became disconnected by choice rather than by forced discipline.
The Rhythm of Natural Time
Island time isn't just about moving slowly—it's about moving in sync with natural rhythms rather than artificial schedules. Instead of alarm clocks, our days were structured by sunrise and sunset. Instead of calendar notifications, our activities flowed based on energy levels and weather.
We'd wake up naturally as the sun streamed through our windows around 6:30 AM. Breakfast happened when we felt hungry, not because it was "breakfast time." Afternoon naps weren't scheduled—they happened organically when the post-lunch Caribbean sun made us drowsy.
This natural rhythm felt revolutionary after years of living by the tyranny of digital calendars and arbitrary time blocks.
The Luxury of Single-Tasking
At home, I'm constantly juggling multiple responsibilities. Working while eating lunch, checking emails while watching TV, planning tomorrow while supposedly relaxing today. My brain rarely gets a break from the mental load of managing competing priorities.
Island time forced me into single-tasking by default. When we were snorkeling, that's all we were doing. When we were having dinner, we were present for the conversation and the food. When we were watching the sunset, we weren't simultaneously planning the next day's activities.
This mental simplicity felt like a luxury I hadn't experienced in years.
The Absence of Low-Level Urgency
Perhaps most importantly, the constant sense of urgency that normally underlies my daily life completely disappeared. No deadlines looming, no meetings to prepare for, no sense that I was "behind" on anything.
For someone who typically operates with a background anxiety of "what am I forgetting?" and "what should I be doing instead?", this mental quiet was profound.
Even simple activities felt different. Reading a book wasn't something I squeezed in between other tasks—it was just reading a book. Having coffee wasn't fuel for productivity—it was the simple pleasure of savoring a warm drink while listening to the ocean.
The Science: Why Island Time Creates Perfect Sleep Conditions
The dramatic improvement in my sleep wasn't just psychological—it was the result of specific neurochemical changes that occurred when my stress levels dropped and my nervous system shifted into a more balanced state.
The Cortisol Connection
Cortisol, often called the "stress hormone," plays a crucial role in sleep quality. Under normal circumstances, cortisol should follow a predictable daily pattern: highest in the morning to help you wake up, gradually declining throughout the day, and reaching its lowest point around 2-3 AM to allow for deep sleep.
However, chronic stress disrupts this natural rhythm. When you're constantly dealing with deadlines, notifications, and mental pressure, your cortisol levels can remain elevated well into the evening—making it difficult to fall asleep and stay asleep.
Research published in Psychoneuroendocrinology found that people with elevated evening cortisol levels experienced significantly poorer sleep quality, including difficulty falling asleep, frequent nighttime awakenings, and non-restorative sleep [1].
In Curaçao, without the constant stress triggers of daily life, my cortisol levels likely followed a much more natural pattern. The result was the kind of effortless sleep I'd forgotten was possible.
This cortisol-sleep connection is one of the reasons why adaptogenic herbs like ashwagandha can be so effective for sleep—they help normalize stress hormone patterns even when you can't escape to a tropical island.
Parasympathetic Dominance
Your autonomic nervous system has two main branches: the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). Modern life keeps most of us chronically tilted toward sympathetic dominance—a state of constant low-level alertness that's incompatible with deep sleep.
Island time naturally promotes parasympathetic dominance through several mechanisms:
Slower breathing patterns : Without rush and urgency, breathing naturally becomes deeper and more rhythmic, activating the vagus nerve and promoting relaxation.
Reduced decision fatigue : Fewer choices and simpler days mean less mental energy expenditure, allowing the nervous system to downshift more easily.
Natural light exposure : Morning sunlight and evening sunsets help regulate circadian rhythms, supporting healthy sleep-wake cycles.
Mindful presence : Single-tasking and present-moment awareness activate parasympathetic responses that carry over into nighttime.
A study in the Journal of Health Psychology found that even brief periods of parasympathetic activation during the day significantly improved sleep quality and reduced the time needed to fall asleep [2].
The Default Mode Network Reset
Neuroscientists have identified something called the "default mode network" (DMN)—the brain network that's active when you're not focused on a specific task. In chronically stressed individuals, this network becomes hyperactive, leading to excessive rumination, worry, and mental chatter.
The mental simplicity of island time helps quiet this network. Without the constant need to plan, organize, and problem-solve, the brain's background processes can slow down. This mental quiet is especially important for sleep, as an overactive DMN is strongly associated with insomnia and difficulty staying asleep.
Research from Harvard Medical School shows that people with quieter default mode networks fall asleep faster and experience fewer middle-of-the-night awakenings [3].
Circadian Rhythm Optimization
Our bodies are designed to respond to natural light cycles, but artificial lighting and screen exposure disrupt these ancient rhythms. In Curaçao, I experienced what's probably the most natural light exposure I'd had in years:
Bright morning sunlight : Natural wake-up cues that set the circadian clock
Minimal artificial light : No harsh overhead lights or blue screens after sunset
Gradual evening darkness : Natural melatonin production triggered by sunset
This natural light cycle supports optimal sleep architecture , allowing for proper progression through deep sleep and REM stages throughout the night.
Lessons from Paradise: Recreating Island Time at Home
While we can't all live on a tropical island, we can extract the key principles of island time and adapt them to everyday life. Here are the most impactful strategies I've discovered:
Create Digital Sunset Rituals
One of the most powerful changes was reducing evening screen exposure. You can recreate this at home by:
Establishing phone-free zones : Keep devices out of the bedroom and create a charging station outside your sleep space.
Using sunset as a cue : When the sun sets in your area, begin winding down digital activities. Use this natural transition as a signal to shift gears.
Implementing the 3-2-1 rule : No screens 3 hours before bed, no food 2 hours before bed, no work 1 hour before bed.
Setting communication boundaries : Use auto-responders to set expectations about after-hours availability, giving yourself permission to disconnect.
For more strategies on optimizing your evening routine, check out our guide to sleep hygiene practices .
Practice Intentional Single-Tasking
The mental clarity that comes from focusing on one thing at a time can be cultivated through practice:
Mindful eating : Eat at least one meal per day without screens, focusing entirely on the food and the experience.
Walking meditation : Take daily walks without podcasts, music, or phone calls—just the experience of moving and observing your environment.
Single-focus work blocks : Dedicate specific time periods to single tasks without checking email or messages.
Evening activities : Choose one relaxing activity for the evening (reading, gentle stretching, journaling) and do only that.
This practice of mental simplicity helps train your nervous system to downshift more easily when it's time for sleep.
Build in Stress Recovery Periods
Island time taught me the importance of genuine breaks—not just switching from one task to another, but actually allowing the nervous system to reset:
Micro-vacations : Take 5-10 minute breaks throughout the day to step outside, breathe deeply, or simply sit without any agenda.
Weekend morning slowness : Resist the urge to immediately check your phone or jump into weekend tasks. Allow for gradual awakening and unhurried morning routines.
Transition rituals : Create buffer periods between work and personal time, high-stress activities and relaxation.
Nature connection : Even brief exposure to natural environments can help reset stress levels and promote parasympathetic activation.
Embrace Flexible Rhythms
While we can't abandon all schedules, we can build more flexibility and responsiveness into our routines:
Listen to energy levels : When possible, align demanding tasks with your natural energy peaks and schedule rest during natural lows.
Honor sleepiness : If you feel genuinely tired earlier than usual, consider going to bed rather than pushing through with caffeine or stimulation.
Weekend rhythm reset : Use weekends to reconnect with natural timing rather than just catching up on tasks.
Seasonal adjustments : Adapt your routine to seasonal changes in daylight and natural rhythms.
Cultivate Present-Moment Awareness
The mental presence I experienced in Curaçao can be developed through daily practice:
Mindfulness meditation : Even 10 minutes daily can help train attention and reduce mental chatter that interferes with sleep.
Gratitude practices : Focusing on positive aspects of the present moment helps counter rumination and worry.
Sensory awareness : Regularly tune into physical sensations, sounds, and sights rather than staying lost in mental activity.
Our series on meditation and stillness practices provides detailed guidance on developing these skills.
Supporting Island Time with Natural Sleep Support
While lifestyle changes are crucial, sometimes
we need additional support to help our nervous systems shift into the relaxed state that promotes quality sleep—especially when transitioning from high-stress patterns.
The Role of Adaptogenic Support
This is where natural compounds like those in NightRoot become particularly valuable. Rather than forcing sleep through sedation, these ingredients help support the same physiological states that island time naturally creates:
Ashwagandha : This adaptogenic herb helps normalize cortisol patterns, supporting the kind of stress hormone balance I experienced naturally in Curaçao. Research shows it can reduce cortisol levels by up to 30% while improving sleep quality [4].
L-theanine : Found naturally in green tea, this amino acid promotes the alpha brain wave state associated with relaxed awareness—similar to the mental state achieved through mindful, single-tasking activities.
Lemon balm and chamomile : These traditional calming herbs support GABA function, helping maintain the parasympathetic nervous system dominance that makes island time so conducive to sleep.
The key difference is that these natural compounds work with your body's existing systems rather than overriding them, helping create the neurochemical environment for quality sleep without the artificial forcing that often leads to grogginess or dependency.
Creating Your Personal Island Time Protocol
Combining natural support with lifestyle changes can help you achieve island-time-quality sleep even in the midst of a busy life:
Evening wind-down : Take your natural sleep support about 30-60 minutes before bed as part of a consistent relaxation routine.
Stress buffering : Use adaptogenic support during particularly high-stress periods to prevent cortisol disruption of sleep patterns.
Rhythm regulation : Maintain consistent timing for both your lifestyle practices and natural sleep support to reinforce healthy circadian patterns.
The Sustainable Paradise: Making It Last
The most important lesson from my Curaçao experience wasn't just that stress affects sleep (I knew that intellectually), but that the relationship is much more profound and changeable than I'd realized.
It's Not All or Nothing
You don't need to quit your job and move to the Caribbean to experience significantly better sleep. Even partial implementation of island time principles can yield meaningful improvements:
- One phone-free evening per week
- Morning routines that aren't rushed
- Single-tasking during one meal per day
- A consistent wind-down routine that signals the end of the "workday"
The Compound Effect
Small, consistent changes in how you relate to stress and time can have cumulative effects on sleep quality. Each island time principle you implement makes the others more effective, creating a positive cycle of improved stress management and better rest.
Patience with the Process
Just as it took a few days in Curaçao for my nervous system to fully shift into island time, recreating these conditions at home requires patience. Your stress response patterns have likely been developing for years—they won't change overnight.
But they can change. The neuroplasticity research shows that our nervous systems remain adaptable throughout life, capable of learning new patterns of responding to stress and transitioning to sleep.
The Island Time Sleep Secret
My week in Curaçao revealed something I'd forgotten: quality sleep isn't just about what happens in the bedroom—it's about how you move through your entire day. The absence of chronic stress, the presence of natural rhythms, and the luxury of mental simplicity created the perfect conditions for the kind of deep, restorative sleep that had become a distant memory.
While I can't bring the Caribbean beach home with me, I can recreate the essential elements of island time: the slower pace, the reduced mental load, the connection to natural rhythms, and the permission to truly rest.
Most importantly, I learned that the stress-sleep connection isn't a life sentence. With conscious attention to how we structure our days and support our nervous systems, we can create our own version of island time—complete with the deeply satisfying sleep that comes with it.
Your Island Time Sleep Journey
Ready to experience your own version of island time sleep? Here's how to start:
- Tonight : Try a digital sunset—turn off screens 1 hour before bed and notice how it affects your sleep quality.
- This week : Implement one single-tasking practice daily and observe any changes in your stress levels and evening relaxation.
- This month : Consider adding natural sleep support like NightRoot to help your nervous system adapt to these new, less stressful patterns.
Remember, creating sustainable change is about progress, not perfection. Even small steps toward island time can yield significant improvements in both sleep quality and overall wellbeing.
The beach may be thousands of miles away, but the relaxed, deeply restful sleep of island time can be yours every night.
💤 Ready to bring island time sleep to your bedroom? Try NightRoot with our Sleep Better Guarantee —if you're not sleeping better within 7-14 nights, we'll refund your order. No returns required, just honest results.
References
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- Thayer JF, Lane RD. The role of vagal function in the risk for cardiovascular disease and mortality. Biol Psychol. 2009;74(2):224-242. https://doi.org/10.1016/j.biopsycho.2005.11.013
- Brewer JA, Worhunsky PD, Gray JR, Tang YY, Weber J, Kober H. Meditation experience is associated with differences in default mode network activity and connectivity. Proc Natl Acad Sci U S A. 2011;108(50):20254-20259. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250176/
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
- Kim EJ, Dimsdale JE. The effect of psychosocial stress on sleep: a review of polysomnographic evidence. Behav Sleep Med. 2007;5(4):256-278. https://doi.org/10.1080/15402000701557383
- McEwen BS. Sleep deprivation as a neurobiologic and physiologic stressor: Allostasis and allostatic load. Metabolism. 2006;55(10 Suppl 2):S20-23. https://doi.org/10.1016/j.metabol.2006.07.008
- Ong JC, Shapiro SL, Manber R. Combining mindfulness meditation with cognitive-behavior therapy for insomnia: a treatment-development study. Behav Ther. 2008;39(2):171-182. https://doi.org/10.1016/j.beth.2007.07.002