Relaxations, Meditations, Nature Sounds, Stories, and Breathwork
Training your mind to slow down and see our full list of relaxation exercises
Tips for falling asleep and staying asleep
1) Getting ready for bed is not just putting on your nightclothes! Preparation for a good nights sleep begins earlier than you think. It is not reasonable to expect simply to get into bed at a certain time and fall into a good sleep pattern after a disorganized evening schedule. Having a pre-sleep routine can help you wind down for bed. Plan out your activities for the 60 – 90 minutes before your bedtime. Make sure to include what time you will stop activities (such as studying) and include time to practice your relaxation exercises.
2) The “Letting Go” Principle – relaxing is about giving up, not about striving. Trying to relax can lead to tension, so let go and stop trying so hard.
3) The goal of relaxation is to relax not to fall asleep, but sleep is more likely to follow when the mind and body are relaxed. Practice the relaxation exercises on the Progressive Muscle Relaxation soundtrack twice a day, once during the day when you do not expect to fall asleep and once in bed before falling asleep. It is a simple meditation and you can eventually even do it without the track, and in bed when you may be having issues.
There are many relaxation techniques that can be found in SleepSpace and below is a full list of those options. We recommend using whatever works best for you.
List of relaxation exercises found in SleepSpace
These are the best sound experiences that we have designed after more than a decade of studying what works best for issues with falling asleep, staying asleep, and relaxing a racing mind. You can customize the duration and timing of these sounds experiences.
Progressive Muscle Relaxation
Progressive Muscle Relaxation is used by many sleep clinicians to stop a racing mind. Use this guided meditation to relieve stress, fall asleep and reduce pain.
Diaphragmatic Breathing, or “belly breathing” is a simple exercise that is a basic foundation of many relaxation approaches. The diaphragm is a major muscle used for breathing located below the lungs. This exercise promotes relaxation, strengthens your diaphragm, and lowers heart rate. It can help your lungs fill more efficiently with air and has been shown as a useful technique for lowering blood pressure.
Scientifically proven to reduce stress, increase focus, strengthen memory and improve mood through a trance state. How? By playing different sounds in each ear to activate your right and left brain differentially - pushing it into a more reflective and calm state. IMPORTANT NOTE: Use with headphones for best results. The left channel is 220 Hz, and the right channel is 224 Hz.
The swell of the sea and rhythm of the tides has hypnotized us from the beginning of time. The ocean sounds block out threatening noises that trigger stress responses in the brain. Play it on a seamless loop and ease into the flow of sleep.
Leverage the power of gratitude for a deeper night’s rest. A combination of light breath work, positive affirmations, and gratitude invite you to anchor your day with joy and meaning.
This meditation has been used for centuries to reduce tension and identify where stress is held in your body. When we identify this stress, we learn to release it.
Alternate Nostril Breathing
Alternate Nostril Breathing is a breathing practice for relaxation. It has been shown to enhance cardiovascular function and to lower heart rate. Avoid this practice if you are feeling sick or congested.
Remember how good a walk in the woods felt? Explore the freedom of nature and discover a violet waterfall. Take a dip in the water and wash away negative energy from the day. Told by Vika Viktoria.
Imagine you are in a beautiful desertscape with the sound of wind and crickets soothing you to sleep. Pre-modern humans regularly slept with the sound of insects for a more rhythmic ambiance.
Passive Muscle Relaxation
Passive Muscle Relaxation is used by many sleep clinicians to stop a racing mind and is an easier meditation than Progressive Muscle Relaxation. Recommended for older adults. Use this guided meditation to relieve stress, fall asleep and reduce pain.
Night Time Yoga Nidra
Relax the mind and body with Yoga Nidra at night. One of the most successful ways to address a racing mind at night. Practiced and refined over 100s of years. Told by the expert Yogi Pablo Lucero.
Inspired by Ben Greenfield, this simple breathing technique is used to deal with periods of stress, such as when you are late for a flight, are doing a cold water immersion, or simply experiencing a racing mind. You will inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds, and hold for 4 seconds.
Go for a walk on the beach in this sleep story that brings peace and contentment. Explore an island paradise and rest inside a cozy hammock. Get in touch with your breath, heart, & purpose. Told by Vika Viktoria.
Before the invention of the lightbulb, humans slept near a fire. Simulate falling asleep in front of a warm fire with this soothing sound mask to help block out an over-active mind.
Wake up with a positive mindset in this short meditation to ease your awareness into a peaceful consciousness. Savor your breath and your day with positivity, curiosity, and bliss - every day. Told by our expert Yogi Pablo.
And many more!