Insomnia Sleep Rhythm Pathway
Days 1–3: Begin Your Journey
File 01 – Ease-In / Sleep Acclimation
Use once each evening.
This is Your Starting Point
Begin with this Touch for your first three evenings.
These first three sessions introduce you to the Sleep Rhythm
Pathway and help your body become familiar with the gentle evening audio experience.
Sleep Acclimation gently introduces you to the Sleep Rhythm Pathway by helping your mind and body become familiar with the evening listening experience. This introductory Touch prepares you for the remaining steps in the Pathway while encouraging relaxation and a peaceful transition into your evening routine.
Days 4–6: Settle Into Your Evening Routine
File 02 – Evening Wind-Down
After you have comfortably completed the Ease-In period, after 2 – 3 days continue with Evening Wind-Down. Use once each evening.
Continue building your evening routine by encouraging relaxation, mental quieting, and a calm transition from the day's activities.
Days 7–10: Prepare for Restful Sleep
File 03 – Sleep Preparation
Once you have comfortably completed Files 01 and 02, you are ready for your primary bedtime Touch.
Use once each evening, approximately 15–45 minutes before bedtime.
This becomes your primary bedtime Touch, supporting a relaxed mind and body as you prepare for sleep.
If You Wake During the Night
File 04 – Middle-of-Night Reset
This Touch is available only when needed.
If you occasionally wake during the night and have difficulty settling back to sleep, this brief session may help you return to a relaxed state. If you occasionally wake and have difficulty settling back to sleep, play File 04 one time to help encourage relaxation before returning to rest.
Use only once during the same night unless otherwise directed.
After Your First 10 Days
File 05 – Sleep Rhythm Maintenance
After completing the first four Touches, continue with Sleep Rhythm Maintenance as part of your long-term evening using File 05 three to five evenings each week.
Members may choose to continue using File 03 – Sleep Preparation as their primary bedtime Touch, alternating it with File 05 as desired.
- A consistent evening relaxation routine
- Ongoing sleep rhythm awareness
- Long-term sleep pattern tracking
- Lower-intensity maintenance after completing the introductory sequence
Recommended Daily Practice
To allow each Touch to work as intended, use only one primary Sleep Rhythm Touch each evening.
Following the Pathway in sequence provides the most consistent and comfortable experience while helping establish a healthy, repeatable evening rhythm.
- Quiet reading
- Soft lighting
- Gentle breathing
- Relaxing evening routine
How to Experience This Touch
Find a comfortable place to sit or lie down. Play the Touch at a low, comfortable volume and simply allow yourself to relax. There is no need to concentrate or force sleep. Your goal is simply to become comfortable with the experience.
What to Observe
Notice changes in:
- Calmness
- Mental quiet
- Body relaxation
- Evening stress
- Sleep readiness
Tracking Notes to Share:
Before your session, rate (1–10):
- Calmness
- Mental Quiet
- Body Relaxation
- Sleepiness
- Stress Level
- Physical Comfort
After sessions, notice any changes in these same areas.
Optional observations:
- Time you went to bed
- Approximate time to fall asleep
- Number of nighttime awakenings
- Morning restfulness
Do Not Stack Rules
Do not use Sleep files on the same evening as:
- Cognitive/gamma protocols
- Trauma or emotional release protocols
- Intensive neurological protocols
- Multiple advanced QHS protocols
- Any QHS file that previously caused vivid dreams, agitation, headache, dizziness, harshness, or sleep disruption
Companion Protocol Guidance
May be compatible if separated by at least four hours:
- Gentle Stress Reset earlier in the day
- Gentle Neuropathy Support earlier in the day
- Gentle Circulation Support earlier in the day
- Cognitive front-door files in the morning only, if tolerated
When in doubt, use only one main protocol per day.
Medical Caution / Red Flags
- Suspected sleep apnea
- Waking gasping or choking
- Severe or worsening insomnia
- Depression, anxiety, PTSD, or psychiatric instability
- Medication-related sleep problems
- New neurological symptoms
- Severe daytime sleepiness
- Falls or confusion at night
QHS audio does not replace medical care, sleep evaluation, medication review, mental health care, or emergency evaluation.
Reduce or Stop Use If
Reduce volume, reduce duration, or stop if any of the following occur:
- Headache
- Dizziness
- Irritability
- Anxiety
- Agitation
- Vivid dreams that feel disturbing
- Worse sleep
- Ear pressure
- Tones feel harsh
- Morning grogginess
- More awake after use
Comfort and tolerance come first.
Member Disclaimer
This protocol is intended for QHS wellness research and adjunctive support. It is not intended to diagnose, treat, cure, prevent, reverse, or replace appropriate medical care. Individuals with medical conditions should remain under the care of qualified healthcare professionals.
