The world’s largest free audio library for everyday wellbeing
Real people. Real life. Real time.
Retreat categories
All RetreatsYoga RetreatsWellness RetreatsMeditation RetreatsYoga Teacher TrainingWomen's RetreatsYoga Retreats in BaliYoga Retreats in United KingdomYoga Retreats in AustraliaYoga Retreats in ItalyFind Your Perfect Retreat
Discover transformative Retreats led by Insight Timer's best teachers.Reconnect, recharge, and return renewed.
The world’s largest free audio library for everyday wellbeing
Blog categories
Mental Health and WellbeingTips and GuidesScience and ResearchTraditionSpiritualityAt WorkTop Articles
How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
Explore MeditationMeditation Timer
Free meditation timer with customizable intervals, bells, and ambient sounds.
Meditation Timer Online
COURSE
A Neuroscience Guide To Achieving Deep Sleep And Rejuvenation
With Hannah Westphal
In this 3 day course you will get a deeper understanding of the neuroscientific background of your sleep, how you can actively influence the quality of your sleep and how to rewire your nervous system and circadian rhythm. All lessons include educational parts about your nervous system and neuronal wiring as well as practical tips and steps you can take to improve your sleep and explanations why they are important to take.
Meet your Teacher
read more
3 Days
2.0k students
4.7 stars
7 min / day
Anxiety
English
4.7 (132)
Recent Reviews
Wendy
February 8, 2026
Reading other people's reviews. I See You are inviting people to post any quires So I'm wondering weather no responses from you will be helping these poor people who are really struggling with their sleep problems
Val
January 10, 2026
Love how the chemistry, physiology and physical details are elaborated. Never knew muscle contraction modalities are a means to release adrenaline and cortisol. Now it makes sense. Many other details about the body and mind’s needs for optimal sleep explained in each episode. Thank you for sharing your knowledge.
D
December 31, 2025
Great advice!
saphia
November 9, 2025
Fantastic explanations of how to incorporate simple methods to active better sleep states throughout the night. Great tips for when you’re lying there awake too. Thank you.
Iris
October 8, 2025
Very helpfu. Just enough background information shared and suggestions offered to help one improve their sleep quality. Thank you
Cindy
September 28, 2025
Really liked the explanations of why/how our body has a circadian rhythm. I have done a lot of courses on insomnia that tell me what to do, but knowing why gives me a better sense of the point of it! Thinking about increasing my cortisol spike in the morning, and strategies to keep it lower throughout the day, so my boys makes more melatonin, is a great overarching theme that is helping me approach my insomnia with a kinder approach: it’s not me, and I can pay attention to my body rhythms to help me sleep better. Thank you
Jackie
September 14, 2025
Thoroughly enjoyed learning more about the science of sleep. Understanding the “why’s” for me is as motivating as knowing the “what’s.
Isis
September 9, 2025
Thank you! I will have to try exercise and or stretches before bed as well as increasing cortisol in the morning and releasing stress throughout the day to improve sleep.
Michelle
September 7, 2025
Helpful tips and information. Thank you. I would have appreciated more breath and other techniques to focus on during the day. Even a simple outline of practices to do when. Thanks for putting this together!
Monica
August 28, 2025
I enjoyed the effort to explain the wake/sleep cycle and things we can do to improve our sleep. I would love a program that goes deeper into relaxation techniques.
Shelley
August 26, 2025
Liked learning some new tips on setting about new sleep patterns. Thank you
Karen
August 25, 2025
Very practical tips from Hannah! I also love that she was very responsive to questions and was in the classroom to offer her expertise!
Julia
August 25, 2025
Excellent advice. Concise and clear. Encouraging and hopeful. I’m happy I found this.
Janine
August 21, 2025
Had nor heard of doing plank before bed. Thanks for this idea and your other tips! And for explaining why to do this.
Rachael
August 20, 2025
I found this really interesting and helpful, explained tools to why I wake up and can’t get back to sleep helps a lot. It’s motivating me more to set better sleep routines.
Cycling
August 2, 2025
Practical advice and right to the point. Really enjoyed it. Wish more content was like this
Lorraine
July 21, 2025
Great new practical exercises that I can use to help me sleep. Thank you
Deborah
July 6, 2025
Very good and practical tips. Well presented.
Agata
July 6, 2025
An interesting course with a twist in the end :) thank you!
LaShun
May 30, 2025
Very helpful. Thank you.
More from Hannah Westphal
Trusted by 35 million people. It's free.
Get the app
