Sleep Relaxation Scripts

Sleep relaxation scripts are specifically aimed to help you quickly and easily fall asleep. Overcome insomnia and get to sleep naturally with these relaxation exercises.

Your own voice can be particularly effective for inducing the relaxation response, because people often respond best to suggestions they provide themselves. You might find you are able to fall asleep most easily by  listening to your own voice rather than listening to someone else. Try it to find out!

If you enjoy these relaxation scripts and want to hear them in audio format, subscribe to Relaxation by Inner Health Studio podcast to hear scripts like these. You can also play audio directly from your browser on the sleep relaxation downloads page.

Sleep Relaxation Scripts to Help You Fall Asleep

Sleep Relaxation
Guided sleep relaxation is a natural sleep aid that will help you unwind and simply sleep. Listen to this relaxation script any time you need to drift easily into deep, healthy sleep.

Sleep Countdown
This sleep countdown is a guided relaxation script that will help you fall asleep. Focusing the mind allows you to decrease the thoughts that can interfere with falling asleep, and teach you how to allow thoughts to pass rather than dwelling on them and remaining alert.

Get Back to Sleep
Getting back to sleep can be difficult, especially for those who experience insomnia. Relaxation is how to sleep after waking up by relaxing your mind and body again. This relaxation script will help you to calm your thoughts and return your body to a sleepy, restful state.

Rewriting the End of a Nightmare
This relaxation script is a lucid dreaming exercise for rewriting the end of a nightmare. Being lucid while dreaming means that you can influence the dream.

Relaxation to Deal with Insomnia
This Relaxation to Deal with Insomnia exercise, in two parts, is about dealing with sleeplessness caused by a very specific problem--worry, which keeps both the body and mind awake at night. It consists of two things--physical anxiety and mental worry. This insomnia relief script in part one will focus on visualization. This script was written by Diana.

Relaxation for Taking a Nap
This relaxation is for calming the mind and falling asleep for a short sleep or for taking a nap. It can help you to get restful sleep when you will not be sleeping for very long.

Water Meditation: Trusting the People Who Do Medical Procedures
Written by Diana. This story is an imagination journey about a main character who helps you relax and overcome fear of medical procedures. Specifically this story is about the fear of needles.

Body Scan Sleep Relaxation
This body scan sleep relaxation uses a variety of relaxation techniques to help calm the mind and body and drift off to sleep.

Get Rid of Nightmares
Many people experience night terrors and struggle with how to get rid of nightmares. This relaxation script uses guided imagery and visualization to help return your mind to a peaceful, restful state free of fear after experiencing a nightmare. Available on CD!

If you would like to hear sleep relaxation scripts like these, listen to free sleep relaxation audio here.

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