Guided
Journeys into deep rest
Guided paths for winding down, quieting a busy mind, and meeting bedtime with less effort.
Sleep
Sleep hypnosis for the nights your mind won’t stop.
The lights are off and your mind is wide awake, replaying the day and tomorrow at once.
Sleep hypnosis gives that voice a quieter path to follow while you wait for rest.
You know this feeling.
The 3am ceiling stare. That jolt of one more worry just as you were finally going under.
Watching the clock do the math on how little sleep is left.
You are exhausted, and somehow the tiredness is the one thing keeping you up.
Sometimes the night begins with the 11pm spiral. Sometimes wakefulness arrives after sleep has already started.
It does not have to be a fight you lose every night.
Two quiet systems
What the night actually does.
Sleep pressure builds while you are awake and eases while you sleep. Think of it as the weight of time awake.
Your body clock is separate. It times daily rises in sleepiness and alertness, guided by a rhythm that runs across the day.
The two systems work together, but they do not take orders. The NINDS sleep guide explains both mechanisms.
A regular evening habit offers the same path each night. It cannot guarantee what either system will do tonight.
Rest gives the night room to unfold. Monitoring every minute gives your attention another waking job.
Release the test
Why effort backfires at bedtime.
Trying harder turns sleep into a task. You check your body, measure the silence, and look for proof that the method is working.
The harder you chase sleep, the further it goes.
That sentence is about attention, not blame. Read why you cannot force yourself to sleep.
Hypnosis offers a voice to follow instead of another result to inspect. Learn how hypnosis works before you listen.
If worry is carrying the effort, a gentle calm practice may fit better than another attempt to win the night.
How hypnosis helps you sleep.
A session uses four stages, so you do not have to steer every moment. See the full hypnosis guide first.
01 Induction
Settle in
Prompts invite your body to loosen and your attention to rest on one quiet point.
02 Deepener
Sink deeper
Imagery invites a deeper focus, beyond the point where the day keeps its grip.
03 Suggestion
Let the day go
Set down tomorrow, soften the racing thoughts, and leave sleep free to arrive on its own.
04 Awakening
Or stay asleep
If sleep arrives, the voice can fade. No closing line needs your attention.
Try a free guided session when you are safe to lie down and let the audio fade.
What actually happens as you drift.
A sleep session gives the busy part of your mind something quiet and predictable to follow.
Breathing cues, imagery, and repetition mark a path away from planning and clock-watching.
You stay able to hear, move, or stop. The APA hypnosis overview explains focused attention and suggestion.
Read what hypnosis feels like, or inspect the full session structure.
You do not have to make sleep happen. You listen, let the edges soften, and allow the session to fade into the background if rest arrives.
When the night restarts
What to do when 3am finds you.
Do not make the clock your judge. Turn it away, notice whether you feel drowsy or alert, and choose the next step from there.
This follows AASM insomnia guidance, which also advises against clock-watching.
01 Pause
Stop the scorekeeping
Turn the clock away. One wakeful spell does not need a running total.
02 Notice
Drowsy or alert?
Stay if rest feels near. Move if the bed has become a place to struggle.
03 Reset
Keep it quiet
Choose a dim, calm activity. The aim is less effort, not entertainment.
04 Return
Follow sleepiness
Come back to bed when your eyes feel heavy. Repeat without judging the night.
If worry keeps taking over, read the night worry loop or try a calmer attention practice.
What you get for sleep.
A library built around rest, with room to ask for the kind of night you need.
Ready to play
Sessions in every length
Choose a short wind-down or a longer descent from the sleep session library.
Yours
Ask for your own session
Tell the app what is keeping you up and it builds a real hypnosis session around your words, for tonight.
Daily
A wind-down you keep
A short nightly practice with a gentle streak, ready when you choose to return.
Browse all hypnosis topics before you choose.
Your first week
Learn the routine without chasing a result.
A first week is practice, not a deadline. No page can tell you which night will feel different.
Nights 2-3
Keep the setting
Repeat the same setup only if it makes starting feel easier.
Nights 4-5
Notice the edges
Look for comfort before and after, not a perfect score for the whole night.
Nights 6-7
Choose what earns a place
Keep it, try another nightly habit, browse other sleep sessions, or pause.
More in Sleep
InsomniaFall asleep with ease. Stay asleep through the night.
Rapid Sleep OnsetDrop into sleep within minutes of getting into bed.
Deep Restorative SleepEach night's sleep does its full restorative work.
Lucid DreamingBecome aware within dreams. Explore consciously.
Nightmare ReliefDreams settle into peace. Difficult dreams transform softly.
Sleep EnvironmentMake the bedroom a sleep cue.
Mid-Night Wake-UpsFall back asleep when you wake at 3am.
Shift Work SleepSleep well even on irregular schedules.
Dream RecallWake with dreams intact.
Jet Lag ResetHelp your body clock arrive when you do, so a new time zone stops costing you the first three days.
Old technique. New craft.
Hypnosis for sleep is not new.
Research on hypnosis and sleep is mixed, with small studies and uneven methods.
A systematic sleep review found promising results and called for stronger trials.
That evidence cannot promise a result from one recording. Read the hypnosis evidence guide before deciding.
When sleep needs more support.
Hypnosis is a self-help practice. It is not treatment, medical care, or a replacement for therapy.
A guided wind-down can be part of an evening routine, but it does not need to be the whole answer.
If you use sleep medication, ask your prescriber or pharmacist before adding a hypnosis recording. Do not change your dose or timing because of this page.
Speak with a doctor if poor sleep has lasted for months or is affecting daily life. The NHS insomnia guide explains when to seek help.
Care can sit beside a guided sleep practice. The recording does not replace an assessment or a treatment plan.
Not sure hypnosis will take? Eight questions tell you.
Fair questions.
Will I get stuck or not wake up?
No. You can move, open your eyes, pause the audio, or stop.
Mayo Clinic guidance says sleep ends hypnosis. You are out of hypnosis when you wake.
Read the hypnosis safety guide before listening.
Does hypnosis work for sleep?
Research is mixed and limited. No answer can promise better sleep.
A session offers attention a quieter path. Judge it by your own experience.
Can I use it with sleep medication?
Ask the clinician or pharmacist who knows your medication.
Follow their advice. Never change a dose or timing because of a session.
What if I fall asleep before the session ends?
Let the audio continue, or use a sleep timer.
You do not need the final line. Falling asleep is welcome.
What if I wake at 3am?
Turn the clock away. If you feel drowsy, return to a quiet sleep session.
If frustration rises, leave the bed for a calm activity. Return when sleepy.
How many nights before I notice?
There is no set number. Nights can differ.
Notice whether listening feels supportive, without making bedtime a test.
Is this medical care for insomnia?
No. Intropi is a wellbeing practice, not medical care or therapy.
If poor sleep persists or affects daily life, speak with a doctor.
Can I choose how long a session is?
Yes. Choose a short wind-down or a longer session.
Pick what fits the evening. Completion is not the goal.
What if my mind wanders instead of settling?
Nothing has gone wrong. Notice the thought, then return.
A session does not require a blank mind.
When should I speak to a doctor about sleep?
Seek help when poor sleep persists, affects daily life, or makes coping hard.
A doctor can look for causes and discuss care.
Sleep better, starting soon.
It is live on Google Play and the App Store today. Free to start on both.
We ask for age and a quick safety check inside the app before any session.
You come back.
- Open your eyes to end it. Every session closes with a proper return.
You stay in control.
- You can ignore any suggestion. Nothing is done to you.
It helps with the everyday.
- Built on focused attention and suggestion from a century-old clinical tradition.
- Intropi supports wellbeing. It is not medical care or therapy.