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Sleep

Quality sleep is foundational to both mental and physical health. During deep (non-REM) sleep, your body:
  • Repairs tissues and boosts immunity. Deep sleep activates immune-related proteins and supports cellular recovery.
  • Consolidates memories. Sleep cycles clear out emotional clutter and strengthen fact-based memory storage.
  • Balances your brain chemistry. Regular, restful sleep helps regulate mood, lower stress hormones, and improve cognitive function the next day.
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Three stacked smartphones displaying the Begin Mindfulness sleep interface with guided meditations and nighttime relaxation visuals

Our Sleep Toolkit

Drift into restfulness with guided sessions designed for nighttime calm. Our meditations:

  • Use mindfulness techniques to reduce insomnia, fatigue, and depressive symptoms.
  • Leverage body-scan and breathing cues to evoke the relaxation response.
  • Range from 5- to 30-minute tracks to fit any bedtime routine.

Harness evidence-based breathing practices to prepare your body for sleep:

  • 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8 to activate the parasympathetic (“rest”) system.
  • Box Breathing: Four-count cycles of inhale-hold-exhale-hold to steady the mind and lower anxiety.
  • Bhramari Pranayama: “Humming bee” breath that can sharply reduce heart rate and stress levels.
  • Visual pacers and silent modes let you customize your practice with or without guidance.

Set the perfect sonic backdrop for rest:

  • Ambient Sleep Music: Slow-tempo melodies that slow breathing, lower blood pressure, and soothe the autonomic nervous system.
  • Therapeutic Tunes: Music therapy has been shown to decrease sympathetic activity and anxiety, aiding muscle relaxation and distraction from racing thoughts.

Bring the outdoors in with high-fidelity recordings:

  • Pink Noise & Beyond: Pink noise has been linked to deeper, longer sleep and memory benefits in both adults and children.
  • Forest Rain & Ocean Waves: Natural sound frequencies down-regulate cortisol and calm the fight-or-flight response.

Mask environmental disturbances and stabilize your sleep environment:

  • Continuous White Noise: Proven to aid sleepers in noisy settings and support those with ADHD or hyperacusis.
  • Black-Screen Playback: Video tracks optimized for overnight use keep your screen dark while delivering uninterrupted sound.

Ready for Restful Nights?

Open the app, tap Sleep, and choose your preferred meditation, breath work sequence, or soundscape. Whether you need a quick 5-minute escape or a full 30 minute journey into dreamland, our Sleep suite is here to guide you to deeper, more restorative rest night after night.

How to Get the Most Out of Your Sleep Routine

  • Wind Down Mindfully: Reserve 15–30 minutes before bed for meditation or breath work avoid screens.
  • Customise Your Soundscape: Experiment by blending music, nature, and white noise tracks to find your perfect mix.
  • Use Fade-Out Timers: Let the app gently lower volume as you enter deep sleep to avoid middle-night disruptions.
  • Track & Reflect: Log which practices and sounds help you feel most rested, and adjust over time.
Young woman peacefully sleeping face-down on a white bed, illustrating a mindful bedtime routine
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