Sleep & regeneration

Refugium Refugium

Did you know that we spend 24.5 years of our lives asleep?

90% of our regeneration takes place during sleep.

Sleep is the foundation of an energised, healthy life - an indispensable process in which our body and mind regenerate. In the quiet hours of the night, muscle building, cell renewal and detoxification take place, while our brain processes experiences and anchors knowledge in long-term memory. In our restless world, it is crucial to see sleep as more than just a necessity - it is at the heart of a mindful and high-performing existence. It's not enough to simply recognise the effects of poor sleep; we need to take proactive action to transform each night into a deep source of rest and renewal. The programme takes place from 06/10 to 10/10/2024.

This retreat is for you if you:

  • Have difficulty falling asleep and staying asleep
  • Don't wake up refreshed in the morning and want to change this with targeted techniques
  • Want to slow down your ageing process and regenerate better
  • Want to improve your balance and performance
  • Want to prepare for sleep with a calm mind
  • Want to discover the latest tools & technologies in the field of biohacking



The programme

Sunday: Arrival and check-in
  • From 3.00 pm: A warm welcome and check-in at the Hotel Krallerhof
  • 5.00 pm: Welcome and introduction by Michaela Altenberger. Get to know the basics of a good night's sleep and make preparations for the first night
  • 7.30 pm: Dinner together
Monday: What can I contribute to a good night's sleep? Focus: Activities
  • 8.00 am: Start the day with a breathing session for better regeneration
  • After breakfast: Vitalising walk together
  • The biohacking toolkit: what you can use exclusively at the Krallerhof.
  • Then time for individual treatments (IHHT, cold chamber/red light)
  • 5.00 p.m.: In-depth study of the science and practice of sleep
  • 6.30 pm: Dinner together
  • 8.30 pm: Regeneration in the wellness area
Tuesday: How does my body influence my sleep? Focus: Breath
  • 08.00 am: Start the day with a breathing session for better regeneration
  • After breakfast: Keynote by Andreas Breitfeld - in-depth regeneration and breathing
  • Time for individual treatments (IHHT sessions / cold chamber / red light)
  • 5.00 pm: Sauna and infrared together for regeneration
  • 6.30 pm: Dinner together
  • 8.30 pm: Breathing session for a good night's sleep
Wednesday: How do I organise my day to get a good night's sleep? Focus: Sound
  • 08.00 am: Morning rituals that ensure a good night's sleep
  • After breakfast: sun exposure vs. chronotype (optional test)
  • Individual treatments (IHHT, cold chamber or red light)
  • 5.00 pm: Biohacking lecture: Sound and sleep
  • 6.30 pm: Dinner together
  • 8.30 pm: Yoga session with sound meditation
Thursday: How do I apply what I have heard and learnt to my daily life?
  • 08.00 am.: Final morning activity - consolidating what has been learnt
  • After breakfast: Final workshop - anchoring the experiences and knowledge in your own routine
  • 1.30 pm: Lunch - Reflection on the time spent together
  • Individual journey home
Printable Programme


Programme contents:


  • 4 nights incl. breakfast, afternoon snack and dinner
  • Breakfast until 11.30 am: healthy, varied and local
  • Snack time in the afternoon: soups, savoury snacks, fresh cakes
  • Five-course evening menu: daily culinary highlight
  • Workshop and lectures by experts (Please note that this retreat will be held in German)
  • Presentation and testing of sleep masks, supplements and other products to improve sleep.
  • 2x cold chamber treatments
  • 2x red light treatments
  • 2x IHHT




Early bird price until 08.09.: € 2.692,-*

Regular price: € 2.991,-*



Contact us:


Do you have any questions about the Regeneration & Sleep programme or would you like to find out more about the content and our experts? Please contact Michaela Altenberger directly at



*Price per person / stay in a double room Fürstenhof. This offer can be booked in alternative room categories at an extra charge.

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