This session is designed for those who struggle to get to sleep when first going to bed, and for those who wake intermittently during the night and who struggle to get back to sleep. There are many factors in getting a good night’s sleep. For example, you should not go to bed on a full stomach or straight after vigorous exercise. The room should be cool, dark and quiet. The bedclothes should be suitable for the season. Going to bed and rising is best done at the same times each night and morning. If there are serious issues that interrupt an individual’s peace of mind preventing sound sleep, then therapy with a psychologist is strongly encouraged in order to process difficult or challenging cognitions, experiences or events. Of course, if there is pain or some other physical illness that is affecting sleep, a visit to the doctor is essential. There are many websites where you can learn about sleep hygiene which is also essential for good sleep, but click here for a short list of things you should be aware of from the Western Australia Government’s Centre for Clinical Interventions. When listening to this MP3, set your volume at a relatively low level and turn the rest of your notifications off so you won’t be disturbed by them. The session will automatically end after 22 minutes. While we cannot guarantee success, there is good evidence that this kind of script can help people go to sleep.