My Sleep Cure
Sleep Sanctuary

Room to unwind

Choose what feels right tonight.

Find a practice for the kind of evening you’re having. Search by sound, mood, time or style. Start small, and leave anything that does not feel right.

All listed recordings are free to open. Guided practices link directly to the original provider’s audio in a new tab; your browser may play or download the file. Exact file runtimes are shown. Sound selections stay here and wait for you to press Play. Provider details and credits are linked on each guided card.

Nature

Beach Waves

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Rolling surf by the shore. Select this sound below, then press Play when ready.

Select Beach Waves ↓

Nature

Steady Rain

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

An even rainy background. Select this sound below, then press Play when ready.

Select Steady Rain ↓

Nature

Night Garden

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Sprinklers and crickets after dark. Select this sound below, then press Play when ready.

Select Night Garden ↓

Nature

Steady Fan

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

A steady indoor hum. Select this sound below, then press Play when ready.

Select Steady Fan ↓

Nature

Gentle Stream

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Flowing water. Select this sound below, then press Play when ready.

Select Gentle Stream ↓

Nature

Rain on a Roof

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Rainfall overhead. Select this sound below, then press Play when ready.

Select Rain on a Roof ↓

Nature

Soft Wind in Trees

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Leaves and a light breeze. Select this sound below, then press Play when ready.

Select Soft Wind in Trees ↓

Nature

Fireplace

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

A fireside background. Select this sound below, then press Play when ready.

Select Fireplace ↓

Nature

Rain on a Tent

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

A sheltered rainy evening. Select this sound below, then press Play when ready.

Select Rain on a Tent ↓

Nature

Sailboat at Night

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

A quiet waterside setting. Select this sound below, then press Play when ready.

Select Sailboat at Night ↓

Nature

Snowy Cabin

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

A wintry cabin atmosphere. Select this sound below, then press Play when ready.

Select Snowy Cabin ↓

Nature

Distant Thunder

Duration
Your choice · optional timer up to 120 minutes
Voice
No guided voice
Source
Sleep Sanctuary

Rain with distant rumbles. Select this sound below, then press Play when ready.

Select Distant Thunder ↓

These optional comfort practices are not a treatment for sleep or mental health conditions. Stop if a practice feels uncomfortable. If focusing on breathing feels unsettling, try a sound or something you can see instead.

Choose your sound.

Choose a sound for a quiet moment. Tap play and settle in.

Ready when you are.

Sleep timer: 30:00 · paused

Choose what feels calming, keep the volume low enough to hear alarms, and stop if it disrupts your sleep. Playback repeats continuously while this page is active. Your browser may pause sound when your screen is locked or the page is in the background. The sleep timer pauses with playback.

Beach recording by Wolfgang Saus · CC0

Space to settle

Relaxing sounds and gentle wind-down practices

Choose from 12 ambient sounds or 29 free guided recordings from their original providers. Keep what feels comfortable and leave the rest.

Try a quiet moment →Build a wind-down ritual

A quiet practice

At your
own pace.

There is no timer to follow and no goal to meet. Stop whenever you wish.

  1. Sit or lie in a position that feels supported. Keep your eyes open or close them, whichever feels more comfortable.
  2. Notice where your body meets the chair, floor, or bed. Let your breathing follow its natural rhythm. There is no need to hold your breath or make it deeper.
  3. If it feels comfortable, follow a few ordinary breaths. When your attention wanders, gently return to the feeling of support beneath you.
  4. You can also listen to a nearby sound or simply rest your gaze on one object. Stop whenever you wish.

If focusing on breathing feels uncomfortable or makes you dizzy or anxious, return to your usual breathing and choose another focus.

An evening ritual

Make a little space
for yourself.

These are optional comfort practices, not another task to complete. Choose one that suits this evening.

01

Lower the volume

Turn down bright lights and choose a quieter activity.

02

Give tomorrow a place

Write down one thing to remember, then set the note aside.

03

Choose a familiar comfort

Read a few pages, listen to something gentle, or sit quietly for a moment.

These practices offer a way to pause and unwind. They are optional comfort practices and do not replace care for a sleep or mental health condition.

Looking for practical sleep habits?Everyday Sleep GuideWant to understand the studies?Rest Well Journal