Struggling to sleep? Is your mind racing?*

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This carefully paced self-help recording combines a guided breathing exercise with gentle thought management and grey noise—a balanced sound adjusted to reflect the way people perceive different frequencies, creating a smooth, even sound that is generally softer and less sharp than white noise.

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Intended for bedtime or periods of wakefulness during the night, it draws upon evidence-informed techniques and clinical experience to support slowing down, returning to the present moment, and preparing for sleep.

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Created for listeners who find grey noise helpful as a masking sound, including some people who experience tinnitus.

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This recording combines grey noise and voice.

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*Please note: This is a sleep-support recording incorporating grey noise as a masking sound—it is not a treatment for tinnitus. Preferences and responses to masking sounds vary considerably.

Duration: 1 hour.

The 20-minute guided portion is followed by 40 minutes of grey noise.

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Credit: gray noise.ogg by qubodup — https://freesound.org/s/186706/ — License: Creative Commons 0.