---
title: Create a routine to lull yourself to sleep with NeuroTunes for Sleep
description: Total Brain's latest addition to our mental health monitoring and support platform comes as a collection of scientifically-composed music called NeuroTunes for Sleep designed specifically for those who struggle to sleep.
image: https://blog.totalbrain.com/hubfs/imagery/Blog%20Imagery/Neurosnooze-1.png
---
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## Create a routine to lull yourself to sleep with NeuroTunes for Sleep
By Katie Critelli on Tue, Sep 13, 2022
We've all been there at some point: You're tired and exhausted after a long day, but as soon as your head hits the pillow, your mind goes into overdrive. And if your thoughts aren't restricting you from a restful sleep, maybe it's the temperature of the room, distracting noises from outside, or even a partner snoring. A restful night's sleep might seem impossible, but that's where NeuroTunes for Sleep comes in!
Total Brain's latest addition to our mental health monitoring and support platform comes as a collection of scientifically-composed music designed specifically for those who struggle to sleep. While our existing [NeuroTunes tracks](https://blog.totalbrain.com/change-your-mindset-with-music) help alleviate stress and anxiety, the new NeuroTunes for Sleep aims to provide optimized music to help lull users to sleep.
### How does NeuroTunes for sleep work?
We've partnered with composer John Vitale to build a portfolio of tracks with decreasing tempo and dynamics, along with built-in binaural beats that slow down in tandem with the music, drawing the listener's brain waves into a slower state. This helps to calm the mind and promote a deep relaxation, in turn encouraging a relaxed, restful sleep. What else can you do with NeuroTunes for Sleep?
- Use the Set Bedtime Reminder feature, which allows the user to set a day and time to receive a NeuroTunes for Sleep reminder on their calendar.
- Customize the track length to 10 minutes, 20 minutes, or a full length sleep track depending on how long it takes the user to fall asleep.
- Choose between a male, female, or no voiceover for whatever audio accompaniment fits the user's style. Voiceovers use Jacobson Relaxation Technique scripts (progressive muscle relaxation), which guides listeners to consciously relax their muscles. This technique has been shown to effectively reduce stress and anxiety, relieve insomnia, and reduce symptoms of certain types of pain.
- Within the Total Brain app, users will soon see a “Sleep” tag in the mood meter, which will provide users a way to track their sleep over time and gauge how different moods impact their sleep.
Listen to some example tracks available with NueroTunes for Sleep
### Get the most out of NeuroTunes for sleep by building a sleep routine
Poor sleep and mental health issues seem to have a close relationship. When someone experiences poor sleep, they are more likely to suffer from stress, anxiety, or depression. Likewise, those with these disorders often struggle to have a proper night's sleep. These problems can impact memory and focus throughout the waking day as well.
Recommendations for a proper night's sleep include avoiding caffeine, alcohol, and nicotine, especially close to bedtime, but building your own personal sleep routine can go a long way to improve your ability to fall asleep. Here's how to do it:
- Check your sleep environment - Close the curtains to block out disrupting light, set the thermostat to a comfortable temperature, and settle yourself in bed with the appropriate pillows, blankets, and sheets.
- Stick to a routine - Consistently going to bed and waking up around the same time each day will help keep your circadian rhythm in check.
- Choose a NeuroTunes for Sleep track when you're ready for bed. As you lay in a comfortable position, close your eyes, focus on the music, and relax the body and mind to help ease yourself into sleep.
Remember that your daily routine can impact your sleep at night as well. If you're feeling overwhelmed, stop and take a moment to engage in a deep breathing or meditation exercise. If negative thoughts are taking over your mind, try an exercise like [Thought Tamer](https://blog.totalbrain.com/thought-tamer-a-tool-for-reframing-negative-thoughts-using-cbt-techniques) to reframe that negativity into something more positive. You should also consider the foods you eat and the liquids you drink. Avoid excessive amounts of stimulants, such as anything sugary or full of caffeine, that may prevent your body from winding down to fall asleep.
If you think you may have an underlying medical condition causing you to lose sleep, visit your doctor. If your sleepless nights are a result of sleep apnea, depression, or chronic stress, you may need to combine these recommendations with others prescribed by your doctor.
Ready to give NeuroTunes for Sleep a try? Login or [sign up](http://app.totalbrain.com/login) for a Total Brain account, or [check out this exercise](https://info.totalbrain.com/shared?embed_url=https%3A%2F%2Fshare.totalbrain.com%2Fembed%2FF9a0w1%0A) to try it out yourself.
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