Sleep & Relaxation
Long, gentle listening for bedtime: guided wind-downs, sleep stories, relaxation practice and rain. Start at the library page: https://thecareonline.com/sleep-and-relaxation/
11 posts in this series
Letting Go of Anger and Anxiety Before Sleep: A Calm Session
A calm, two-hour session for letting go of anger and worry before sleep: slow breathing, a body release, gentle forgiveness, then nature…
Slow History of Chai, Told to Fall Asleep To: Boring on Purpose
A boring-on-purpose history of chai for sleep: a leaf in the Assam hills, tea gardens, a small railway, station chai, milk and…
Progressive Muscle Relaxation for Sleep: A Full Body Session
A slow, guided progressive muscle relaxation for sleep, feet to face, with a calm voice and soft brown noise. How to use…
Woke Up at 3am and Can’t Sleep? A Quiet Talk-Down to Drift Back
Woke up at 3am and can't sleep? A 45 minute talk-down with no clock talk: why night waking is normal, letting go…
Why Your Brain Won’t Switch Off at Night: A Calm Bedtime Explainer
Why your brain won't switch off at night, explained slowly as a 65 minute bedtime talk: arousal, worry loops, light, caffeine and…
Summer Night in a Village Courtyard: A Sleep Story for Adults
A slow sleep story for adults: a summer night on a charpai in a village courtyard, fan hum, stars, a glass of…
4-7-8 Breathing for Sleep, Then Slow Breathing: Guided Session
A short guided 4-7-8 breathing for sleep session that eases into gentler slow breathing with counted cues, soft brown noise and clear…
Tea Garden at Dusk: A Guided Imagery Session for Sleep
A slow guided imagery for sleep: a walk down a misty tea garden path at dusk, lamps coming on, soft rain, a…
Sleep After a Night Shift: A Daytime Wind-Down With Fan Hum
A 45 minute guided wind-down for sleeping after a night shift: dim room, steady fan hum, letting the shift go, a slow…
Power Cut Night at Nani’s House: A Cozy Sleep Ambience for Adults
A nostalgic cozy sleep ambience: a power cut evening at a grandmother's house, lantern light, a hand fan, soft radio hiss, sleeping…
Monsoon Rain on a Tin Roof: 3 Hours of Rain Sounds for Sleep
Three hours of steady monsoon rain on a tin roof for sleep: no music, no talking after the first minute, no loop…
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