(No Ads) 8 Hours Guided CBT-I for Insomnia - Week 2: Sleep Restriction | Voice Only | Dark Screen

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. If you can't sleep and your mind won't settle, lie back and let this 8 Hours session carry you down. This week covers sleep restriction - gently matching your time in bed to the sleep you actually get, so your nights stop thinning out and pull back together into one deep, solid piece. In plain words, you keep a steady wake-up time, set a consistent later bedtime, and let sleep pressure concentrate until you fall asleep faster and the bed means sleep again. It's often thought of more kindly as sleep scheduling. The session works the way CBT-I does: quieting night-time arousal, easing the effort of trying to sleep, and retraining the bed-sleep link so lying down becomes a cue to drift, not to worry. First a short, calm explanation, then a long guided relaxation and breath-led count-down into deep sleep. This is a voice only sleep hypnosis over a dark screen with no music - nothing bright, nothing sudden. Who it's for: anyone living with insomnia who wants a guided sleep meditation that respects how the mind actually lets go at night. This is a calm guided session based on CBT-I principles. It is not medical advice or a substitute for professional care. If your insomnia is severe or ongoing, please see a doctor or sleep specialist. Sleep restriction can matter more if you live with bipolar disorder, epilepsy, or safety-sensitive work - do it with a professional guiding you. Part of undertow's free week-by-week CBT-I series - subscribe to follow it night by night. Chapters: 0:00 Settling in 1:33 This week: sleep restriction 4:17 Guided relaxation begins 5:53 Breathing down through ten 7:46 Drifting down to sleep 9:27 Pink noise through the night #sleephypnosis #cbti #insomnia