4 free tools
Tools to help you fall asleep faster
Sounds, breathing and a calm routine to ease you from busy to asleep.
Start here: Sleep sound mixer- Sleep sound mixer Mix rain, fan, ocean and noise, with a fade-out timer. Open tool Read the guide
- Breathing guide An animated 4-7-8, box or slow breathing guide. Open tool Read the guide
- Wind-down routine timer A step-by-step countdown to lights out. Open tool Read the guide
- Body scan relaxation A gentle text-led guide from your toes to your face. Open tool Read the guide
Fall asleep faster: where to start
Lying awake is rarely about the bed. It is usually a busy mind, a body that has not slowed down, or a noisy room. Each tool here tackles one of those: a sound mixer to mask noise, a breathing guide to slow your heart rate, a body scan to quiet racing thoughts and a wind-down timer that makes the last hour of the evening predictable.
They all run in your browser with the screen dimmed, so you can use them in bed without installing anything. Try one for a week before switching; a routine works better the more familiar it becomes.
Guides
All guides →- Adult sleep Body scan relaxation: a gentle way to switch off at night How a body scan works, how to do one in bed, and what to do if your mind wanders.
- Adult sleep Breathing exercises for sleep: 4-7-8, box and slow breathing Three simple breathing patterns to help you unwind, and how to practise them safely.
- Adult sleep White, pink and brown noise: do sleep sounds help? What white, pink and brown noise are, who finds them helpful, and how to use sleep sounds safely.
- Adult sleep A wind-down routine that works: the last 30 minutes before bed How to build a simple, repeatable evening routine, and how to use a countdown to keep to it.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.