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Guide to Sleep

Expert advice, meditations, sleepcasts, and music to help you put your mind to bed.

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Start Here

Better Sleep Starts Here

Video • 2 min

Put busy thoughts to bed.

Stress and Sleep

Meditation • 16 min

Learn to leave the busyness of the day behind.

Goodnight

Wind Down • 1-20 min

A longer version of our "switching off" visualization, great for slowly drifting off.

Silent Retreat

Sleepcast • 45 min

Relax in a peaceful haven secluded in the forest. Narrated by Bruno.

Sleep

Course • 10-20 min

Create the conditions for a restful night’s sleep.

White Noise & Sleep Sounds

White Noise

Sleep Music • 60-480 min

Calming, like steady rainfall.

Brown Noise

Sleep Music • 60-480 min

Deep, like a gust of mountain wind.

Pink Noise

Sleep Music • 60-480 min

Soothing, like soft spring showers.

Green Noise

Sleep Music • 60-480 min

Relaxing, like ocean waves.

Gray Noise

Sleep Music • 60-480 min

Steady, like light rain.

Violet Noise

Sleep Music • 60-480 min

Bright, like a trickling stream.

Red Noise

Sleep Music • 60-480 min

Rich, like a good meal.

Blue Noise

Sleep Music • 60-480 min

Refreshing, like a glass of sparkling water.

Guide to Meditation

Focus Music • 135 min

Music from the Netflix series.

Day One

Why Can't I Sleep?

Meditation • 12 min

Practice calming the mind and body to prepare for sleep.

Doze

Sleep Music • 10-500 min

Ease into restful sleep with deep, ambient tones.

Temple Rain

Sleepcast • 45 min

A tranquil temple garden. Narrated by Brian.

Drift Off

Sleep Music • 10-500 min

Ready for bed? These airy tones might help.

Day Two

Stress and Sleep

Meditation • 16 min

Learn to leave the busyness of the day behind.

Deep Breathing

Wind Down • 2-3 min

A guided deep breathing exercise to help prepare for sleep.

Lavender Fields

Sleepcast • 45 min

Wander through a charming Mediterranean village. Narrated by Leila.

Slow Racing Thoughts

Sleep Music • 90 min

Guide a busy mind to a place of rest.

Day Three

Devices and Sleep

Meditation • 15 min

Tips for unplugging and unwinding at bedtime.

Switching Off

Wind Down • 5 min

Power down with this visualization.

Black Forest Chapel

Sleepcast • 45 min

Enter a tranquil space in the sleepy Black Forest. Narrated by Ben.

Cool Breeze

Sleep Music • 45-500 min

Wind mingles with gentle chimes.

Day Four

Sleep Rhythms

Meditation • 12 min

Get to know your sleep rhythm and habits to support it.

Raindrop Soaps

Sleepcast • 45 min

Step inside a charming artisan soap shop. Narrated by Helen.

Rain on Rocks

Soundscape • 45-500 min

Soft rainfall greets the ground.

Release Tension

Sleep Music • 90 min

Relax your mind and your body.

Day Five

Sleep Myths

Meditation • 12 min

Put your misconceptions around sleep to bed.

Sleep Health

Course • 10 min

Meditation and education, developed with leading sleep scientists, to promote sleep health.

Arctic Light

Wind Down • 45 min

Gentle eye movements beneath the aurora borealis.

Northern Light

Sleep Music • 45-500 min

A soothing fluorescent night sky.

Wind Downs With Nature

Rainy Grove

Wind Down • 45 min

Connect with compassion as you rest in the misty grove.

Sleep to the Sounds of Twilight Beach

Wind Down • 45 min

Unwind with the slow rhythm of the waves.

Arctic Light

Wind Down • 45 min

Gentle eye movements beneath the aurora borealis.

Moonrise Meadow

Wind Down • 45 min

Relax the mind and muscles in this plush bed of blooms.

Nighttime SOS

Quiet Mental Chatter

Nighttime SOS • 10 min

Calm that unquiet mind to create space for sleep.

Racing Mind SOS

Nighttime SOS • 10-12 min

Allow the mind to slow down and gently come to rest.

Work Stress SOS

Nighttime SOS • 10-13 min

Put down unresolved work stress and let yourself drift off.

Awake Worrying SOS

Nighttime SOS • 7-9 min

For parents. Put racing thoughts to bed with compassion.

Sleepcasts

Coastal Campground

Sleepcast • 45 min

Gaze at the stars as the waves tumble in. Narrated by Nicholas.

Silent Retreat

Sleepcast • 45 min

Relax in a peaceful haven secluded in the forest. Narrated by Bruno.

Cat Marina

Sleepcast • 45 min

These cats know how to relax. Narrated by Yohannes.

Lavender Fields

Sleepcast • 45 min

Wander through a charming Mediterranean village. Narrated by Leila.

Sleep Music

Guide to Sleep

Sleep Music • 110 min

Music from the Netflix series.

Rain Radio

Sleep Radio • 500 min

An extra-long mix of rain-based audio.

Ocean Time

Sleep Radio • 500 min

Ocean sounds bind this station together.

Night Sound

Sleep Radio • 500 min

All sleep music, all night long.

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free

Better mental health starts with Headspace

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