Resources

Useful tools and resources to improve your sleep and health

Sleep Improvement Resources

For Meditation and Relaxation

  • Calm: Guided meditations and relaxing sounds
  • Headspace: Mindfulness and sleep programs
  • Insight Timer: Free meditation library

For Sleep Tracking

  • Sleep Cycle: Sleep pattern analysis
  • Pillow: Automatic sleep tracking
  • AutoSleep: For Apple Watch users

Relaxation Techniques

4-7-8 Breathing

  1. Inhale for 4 seconds
  2. Hold breath for 7 seconds
  3. Exhale for 8 seconds
  4. Repeat 3-4 times

Progressive Muscle Relaxation

  • Tense and relax each muscle group
  • Start from feet and work up to head
  • Hold tension for 5 seconds, then relax
  • “Why We Sleep” by Matthew Walker
  • “The Sleep Solution” by W. Chris Winter
  • “Sleep Smarter” by Shawn Stevenson

Professional Resources

When to Seek Help

  • Persistent insomnia (more than 3 weeks)
  • Loud snoring or breathing pauses
  • Excessive daytime sleepiness
  • Sleep-related mood changes

Types of Specialists

  • Sleep physicians: Diagnosis and treatment of disorders
  • Specialized psychologists: Cognitive behavioral therapy for insomnia
  • Pulmonologists: For breathing problems during sleep