About This Touch
Duration: 12 minutes 14 seconds
Insomnia & Sleep Recovery Support
Overview
The QHS Insomnia & Sleep Recovery Support Touch File is designed to support relaxation, emotional calming, sensory quieting, and recovery-state wellness for individuals who experience difficulty unwinding at the end of the day.
Whether your sleep is interrupted by stress, racing thoughts, emotional overload, environmental stimulation, or occasional sleeplessness, this Touch File provides a peaceful environment to help you prepare for restful sleep.
Even if sleep does not come immediately, periods of quiet relaxation and restorative rest can still be beneficial.
This Touch File is intended solely to support your overall wellness. It is not intended to diagnose, treat, cure, or prevent insomnia, sleep disorders, neurological conditions, or any medical condition.
Intended to Support
This Touch File is designed to support:
- Relaxation before bedtime
- Emotional calming after a busy or stressful day
- Sensory quieting
- Preparation for restful sleep
- Recovery from occasional sleep disruption
- Recovery-state wellness
- Participant-reported relaxation and sleep quality
Before You Begin
For the most relaxing experience:
- Choose a quiet, comfortable environment.
- Recline comfortably in bed or another restful location.
- Dim lights approximately 30–60 minutes before bedtime whenever possible.
- Reduce television, computer, tablet, and phone use before beginning your session.
- Keep the room cool, comfortable, and free from unnecessary distractions.
- Use slow, gentle breathing throughout the session. There is no need to force your breathing or "try" to fall asleep.
- Keep the volume at a comfortable listening level.
Allow yourself to simply relax. If sleep comes naturally, wonderful. If you remain awake, quiet rest is still valuable.
How to Use This Touch File
Recommended Use: One session 30–60 minutes before bedtime or whenever additional relaxation would be helpful.
Helpful Times to Use:
- As part of your evening routine
- Before bedtime
- After an emotionally demanding day
- Following travel or schedule changes
- During periods of occasional sleep disruption
If You Wake During the Night
Many people occasionally awaken during the night.
If this happens:
- Remain as relaxed as possible.
- Avoid watching the clock if you can.
- Keep lights low.
- Avoid checking email, social media, or other stimulating content.
- If you choose to listen again, keep the volume low and simply allow yourself to relax without trying to force sleep. Remember, every Touch File begins with PRESENCE.
- If you remain awake for an extended period, follow the guidance provided by your healthcare professional.
Helpful Ways to Use This Touch File
Many members find it helpful to combine this Touch File with healthy evening habits, including:
- Maintaining a consistent bedtime
- Limiting caffeine later in the day
- Creating a relaxing bedtime routine
- Reducing bright light exposure before bed
- Keeping the bedroom quiet and comfortable
- Allowing time to unwind before sleep
Healthy sleep habits often work best when practiced consistently over time.
Using Other QHS Touch Files
- Use only one QHS Touch File at a time.
- Many members enjoy using Touch Evening earlier in the evening, followed later by Insomnia & Sleep Recovery Support as part of their bedtime routine.
- Deep Sleep may also be used on a separate schedule if it has become part of your established evening wellness routine.
- Allow at least 6 hours between different QHS Touch Files unless otherwise recommended within your personal wellness program.
- Do not play Touch Files continuously or overnight on repeat.
When to Contact Your Healthcare Provider
Consult your healthcare provider if:
- Sleep difficulties persist or worsen.
- You experience loud snoring, pauses in breathing, or other unusual sleep symptoms.
- Sleep disruption is accompanied by severe anxiety, depression, confusion, significant daytime sleepiness, or other concerning symptoms.
- You have questions about medications that may affect sleep.
- Your healthcare provider has instructed you to report ongoing sleep concerns.
Suggested Wellness Journal
After each session, consider noting:
- Date and time
- Approximately how long it took you to relax
- Your level of relaxation before and after
- Estimated sleep quality
- Number of nighttime awakenings
- How rested you felt the following morning
- Any observations about your evening routine
Keeping a simple wellness journal may help you identify patterns that support healthy sleep habits over time.
Important Information
The QHS Insomnia & Sleep Recovery Support Touch File is intended solely to support relaxation, emotional calming, sensory quieting, sleep preparation, and recovery-state wellness.
It is not intended to diagnose, treat, cure, or prevent insomnia, sleep disorders, neurological disease, or any medical condition.
Please continue following all recommendations provided by your healthcare professionals and consult them regarding persistent, severe, new, or worsening symptoms.