Week 4 of the program. The Sleep playlist is designed to down-regulate the nervous system in the final hour before sleep, so you actually arrive at bed instead of crashing into it.
Slow tempos. Long fades. Permission to land.
Details
What it is
Most people don't sleep: they collapse. Last text answered, last episode watched, eyes shut. The Sleep playlist is the alternative: a deliberate wind-down where the last hour of the day is treated as part of the practice, not the part you survive on the way to bed.
Slow tempos, long sustained tones, minimal harmonic motion. Pair with low light, a real wind-down ritual, and a phone in another room. The playlist is designed to play softly through the last hour without keeping you up. The goal is supporting transition, not entertaining you.
How you arrive at sleep determines how you wake up.
What's included
Each session is customized to the client. This is the outline.
Best for
Common questions
Yes if it's soft enough. Spotify can be set to auto-stop after a duration, useful if you don't want the music running all night. Most people find it's enough to let the playlist run through the wind-down hour and then turn it off before lights out.
Sleep quality is more responsive to pre-bed regulation than to the hours of sleep themselves. Most people who 'don't sleep well' are actually crashing at high arousal. The playlist plus a few simple rituals fixes the runway.
Set an intention through light journaling. Avoid heavy meals 60 to 90 minutes prior. Arrive hydrated and reasonably well-rested.
None applicable for music-only practice.
What's next
You've finished the 4-week walk. From here:
Sleep. Wind-down as practice. Notice the mornings.