← Media

If you want no-cost tools for bedtime, this is a practical starter list. Keep expectations simple: these are supports, not cures.

Paced breathing

BYU Biofeedback has structured pacing tracks (5, 6, or 7 breaths per minute). Most people relax best in the 5-6 range. Search “BYU Biofeedback paced breathing” on YouTube.

Guided sleep meditation

Creators like Michael Sealey, Nicholas Wright, Jason Stephenson, and Michelle’s Meditation Sanctuary offer sleep-focused tracks. Voice-only or black-screen options are useful when light sensitivity is a problem.

Soothing music

Extended classical piano, low-volume lofi guitar, or quiet ambient tracks can work well. "432 Hz" options are popular; evidence is mixed, but some people find them calming.

Ambient sound

Rain, ocean, forest, or steady night sounds can mask household noise and create a repeatable sleep cue.

How to use these well

Pick one tool and repeat it nightly for 1-2 weeks before switching. Consistency matters more than novelty. If you use a phone, dim the display and place it face-down. See Turn off screens before bed for the light strategy.

Bottom line

These resources can lower arousal and build a better pre-sleep routine. The foundation, not the whole building, is consistent sleep behavior over time.

We don’t endorse specific creators. These are examples. Individual preferences vary.

Educational content only; this is not personalized medical advice. If you have urgent symptoms, seek emergency care.