These print and audio downloads can help you overcome insomnia, reduce stress, and improve sleep quality.
In your web browser, you can right-click or control-click any of the below links and choose "Save as…" to save the file to your desktop.
Insomnia and sleep problem resources
Improve sleep quality
- Quick Tips for Better Sleep and Getting Up in the Morning
- Sleep tips (MP3, 5:31) — 5 techniques for better sleep
- Free white noise website
Bedtime: Fall asleep more easily
Daytime: Try yoga nidra (“yogic sleep”), a refreshing form of relaxation and an alternative to the 20-minute power nap.
Mindfulness meditation tools:
- Body Scan (20:25)
- Gentle Stretching Meditation (28:08)
- Mindfulness of Breathing (16:09)
- Mindful Yoga (23:40)
Sleep resources for new parents
Many of the sleep resources listed above will be helpful to new parents. These additional resources specifically address issues of interest to parents:
- New Parents in Need of Sleep (New York Times)
- New parents: Getting the sleep you need (Mayo Clinic)
- What other cultures can teach us about managing postpartum sleep deprivation (Stanford Medicine)
- Resources for children’s sleep problems (Boston Children’s Hospital Pediatric Sleep Disorders Center)
Relaxation and stress reduction resources:
Relaxation Tip Line: For a guided three-minute relaxation exercise you can use anytime, call our Relaxation Tip Line at 617-253-CALM (2256), available 24 hours a day.
- Relax: Guided Meditation (6:26)
- Music for Relaxation: Naive (2:06)
- Music for Relaxation: Clouds (2:39)
- Guided Visualization for Relaxation (9:01)
- Guided Visualization to Reduce Test Anxiety (5:32)
- Guided Visualization to Enhance Athletic Performance (3:57)
These downloadable resources are intended for general informational purposes only. They should not be relied upon to suggest a course of treatment and should not be used in place of consultation with, or the advice of, a physician or other qualified care provider or therapist. You should not delay seeking medical advice from your physician or other qualified healthcare provider or therapist, and you should not disregard advice given by one of these professionals because of something you have read, heard, or seen on this website.
Please do not listen to or read content while driving or performing other activities that require your attention.
