Think of this as mental floss for the brain.
Engaging in a relaxing activity such as reading, meditation, yoga, or listening to music, before going to bed, can help you to get a good night sleep. Perform this activity in a dimly lit, stress-free environment. Try to schedule your activity to take place at the same time every day. A regular routine helps to promote quality sleep.5 minutes of breathing exercises before bedtime will help reduce stress. Take slow, deep breaths, through your nose and deep into your abdomen (rather than your chest). If you are doing this correctly your belly will expand and contract with each breath.
Spicy foods and large meals before bedtime should be avoided, as the resulting stomach activity may reduce sleep quality.
Keep objects that can be associated with stress out of the bedroom, and never use your bed as a place to do work.
Regular exercise can reduce stress, aid relaxation, and improve your sleep, BUT exercise produces stimulants, so avoid strenuous activity just before bedtime.
Listening to relaxing classical music can improve sleep. One of the most relaxing pieces of classical music is Adagio for Strings.
Read and share ideas about stress reduction, relaxation techniques, and sleeping aids on our sleep and relaxation discussion page.
How to use the sounds
The free relaxing music and nature sounds on this website have been carefully chosen for their ability to aid sleep, reduce stress, and provide a relaxing atmosphere for activities such as yoga, tai-chi, and meditation.
Rhythmic drumming creates a hypnotic effect to help induce sleep
The sound of the vibraphone is calming, and may reduce stress
Rain acts as a white noise machine that masks household noises such as refrigerators, heaters, and creaking floors
The booming sound of thunder helps to mask loud stereos, barking dogs, and traffic
The sound of steady, rhythmic ocean waves provide a sensation of relaxation and calm
Birds and wind chimes are comforting sounds that provide a relaxing and stress free atmosphere
An atmosphere of rain and thunder may be especially relaxing, because one feels they cannot go out to work
Ocean waves may remind one of a relaxing and calm vacation
Experiment with the online program to create your personal sleep-aid or relaxation tool.
Bonus! Want to know what the current Moon phase is at? Click here: