Allina Health Mental Health

If anxiety or depression are keeping you from getting a good night's sleep, we can help.

Mental health care team: Questions and answers

Audio sleep guide

Relaxation therapy to help you sleep

If you're having trouble getting to sleep, these audio files will help ease you into a good night's rest.

  1. Introduction: In this four-minute introduction, Cindy explains the techniques she will guide you through to help you get to sleep.
  2. Download introduction transcript.

  3. Progressive muscle relaxation: This five-minute segment helps release muscle tension and decrease anxiety.
  4. Download progressive muscle relaxation transcript.

  5. Deep breathing: This four-minute section helps quiet the mind, calm the body, slow down preparing for sleep.
  6. Download deep breathing transcript.

  7. Guided imagery: Use your imagination in an active way to promote relaxation in the next four minutes.
  8. Download guided imagery transcript.

  9. Affirmations: If you apply the affirmations you hear within these seven minutes, you will sleep better.
  10. Download affirmations transcript.

  11. Music: Let four minutes of soothing music lull you to sleep.

    [This track is instrumental music only.]

Please note: These activities may help you get to sleep. However, they are not treatment for sleep disorders.