Guided CBT-I for Insomnia - Week 1, Stimulus Control | 1 Hour | Voice Only, No Music

This guided sleep-hypnosis session is for chronic insomnia, based on CBT-I - voice only, dark screen, and no mid-roll ads to jolt you awake. This is Week 1 of undertow's free CBT-I series, and it focuses on stimulus control: one of the most consistently effective techniques in sleep medicine. If you struggle to sleep, part of what may be happening is that your brain has quietly learned to associate the bed with wakefulness - with lying awake, watching the clock, and the slow frustration of waiting for sleep that won't arrive. Stimulus control is the process of gently rebuilding that association, by protecting the bed for sleep and anchoring your mornings with a consistent wake time. It doesn't work in one night, but over days and weeks, something shifts. In this 1 hour session, a calm voice walks you through the principle - what it is, why it works, and what it looks like in practice - then guides you into a full-body relaxation to let the night soften around you. No music, no sound effects, no sudden shifts in volume. Just a voice in the dark, and the slow permission to stop trying. If you find yourself lying awake with a restless mind, dreading the bed, or cycling through the same sleepless hours night after night, this session was made for you. This is a calm guided session based on CBT-I principles. It is not medical advice and is not a substitute for professional care. If your insomnia is severe, long-standing, or affecting your health or daily functioning, please see a doctor or sleep specialist. This session is part of undertow's free week-by-week CBT-I program - subscribe to follow it at your own pace. Chapters: 0:00 Settling in 2:01 This week: stimulus control 5:16 Guided relaxation begins 9:20 Drifting down to sleep 11:39 Pink noise through the night #sleephypnosis #cbti #insomnia