Soothing Sounds For A Better Sleep Routine In 5 Days - by Darren J. Benjamin

COURSE

Soothing Sounds For A Better Sleep Routine In 5 Days

With Darren J. Benjamin

This course offers a bedtime routine for sleeping. It is a five-day course that starts with a period of white noise each session that extends over the length of the course. White noise is an extremely effective tool for blocking out surrounding environmental sounds. Each period of white noise then transitions into carefully crafted ambient sounds at a frequency of 432 hertz. This is the ideal frequency to induce sleep and is a period that lasts for two hours. Day 5 can be used over and over again as it reaches a sustained period of white noise (25 minutes) which is long enough to fall asleep to. This is then followed by another transition into the ambient sounds which is then used as a background for an unconscious listener.

White Noise MeditationSleep Preparation RitualAmbient Sound MeditationSleepAmbient SoundsStress ReliefSleep Routine

Meet your Teacher

Darren J. Benjamin
London, UK

Darren J. Benjamin is a British pianist, composer, and music producer whose calming piano, ambient, and nature-inspired soundscapes have supported millions of listening sessions around the world. His work focuses on creating peaceful musical environments that help listeners slow down, unwind, and establish relaxing evening routines. Through practical guidance, gentle reflection and original music, Darren offers a welcoming space where people can step away from the demands of the day and move naturally towards a more restful night.

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5 Days

21.1k students

4.9 stars

137 min / day

Relax

English

Lesson 1

Setting The Tone

The way you transition from the activity of your day into your evening can help create a clearer sense that it is time to slow down. In this first session, we begin by setting the tone for a calmer bedtime routine through intentional listening. You’ll start with a short period of white noise, providing a consistent background sound that can help mask distracting noises in your environment. This then transitions into an extended soothing soundscape, allowing you to continue winding down without needing to actively follow instructions. Think of this first session as the foundation of the five-day journey: creating a simple listening space between the demands of your day and the quieter part of your evening.

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Lesson 2

Adjusting To A New Approach

As you begin adjusting to this new approach, the aim is not to transform your evening routine all at once, but to gradually become more familiar with creating a dedicated period for slowing down. Repetition can help make a new routine feel more natural and easier to return to each evening. Today, the initial listening period is extended, giving you more time to settle into the consistent background of white noise before moving into the longer soundscape. Rather than actively trying to achieve a particular result, simply allow this time to become part of your transition away from the activity of the day. Day 2 increases to 10 minutes of white noise and then transitions into two hours of deeper soothing sounds at a frequency of 432 hertz.

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Lesson 3

Nothing More To Do

By the third session, the focus shifts towards giving yourself permission to stop doing. Even when the practical demands of the day are finished, it can be easy to carry a sense of activity into the evening — thinking about what has happened, what still needs attention, or what tomorrow might bring. This session creates a longer period in which nothing is required of you. There is no task to complete and no particular way you need to respond to the sounds. Simply allow the listening experience to provide a quieter backdrop as you move further away from the activity of your day and towards rest. Day 3 increases to 15 minutes of white noise and then transitions into two hours of deeper toned soothing sounds at a frequency of 432 hertz.

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Lesson 4

All By Myself

As your listening routine becomes more established, this session focuses on becoming comfortable with a period of quiet time that belongs entirely to you. Our days can be filled with conversation, responsibilities, screens and demands on our attention, leaving very little space simply to be still. Tonight, allow this listening period to become your own private space for winding down. The addition of natural ocean waves creates another layer within the sound environment, while the extended period of white noise gives you more time to move gradually away from the stimulation of the day. Nothing needs your attention here; this is simply time you have set aside for yourself. Day 4 increases to 20 minutes of white noise and is accompanied by the natural sound of ocean waves. This period then transitions into two hours of deeper toned soothing sounds at a frequency of 432 hertz.

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Lesson 5

My Quiet Place

In this final session, the aim is to bring the listening routine you have gradually developed into a space that feels familiar and personal to you. Over the previous sessions, the period of quiet listening has increased step by step, giving you more time to move away from the activity of the day and settle into your evening. Your quiet place does not have to be a particular room or a perfect environment. It can simply be the time and space you intentionally create for yourself at the end of the day. As you listen tonight, consider which parts of this five-day routine you would like to continue beyond the course, adapting them in whatever way best suits your own evenings. Day 5 increases to 25 minutes of white noise and is also accompanied by the natural sound of ocean waves. This period then transitions into two hours of deeper toned soothing sounds at a frequency of 432 hertz.

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4.9 (314)

Recent Reviews

Lori

August 21, 2026

Excellent!

Pauli

June 3, 2026

Perfect! Fell asleep every time, will use it again!

Yvonne

May 6, 2026

I have found this sequence to be very effective. After finishing it, I use day 5 regularly and it seems to help with more consistent sleep.

Teresa

March 26, 2026

Lovely! As a chronic over thinker, I have such a troubling time sleeping at night. I’ve been meditating before bed but this was the icing on the meditation cake! This music was literally magic in my ears. I woke up happier, rested and ready for the day. Thank you for sharing your gifts with us! 🙏🏼💚✨

julia

January 12, 2026

i slept through the nights when i listened to these after going through a period of insomnia- so grateful this helped me get back into deep sleep

Grace

March 16, 2025

This definitely helped my sleep schedule, and I also feel more rested. I’m going to continue using it every night for an easy way to fall into a deep sleep.

Melinda

February 24, 2025

Love it. Do nearly every day!

Branwen

January 15, 2025

The audio balance made it difficult for me to use this at bedtime. The spoken piece was inaudible if I set the volume to allow me to drift to sleep when the music kicked in. Several tracks had crescendos that were disruptive at the volume I had set. The tracks were very soothing and the speaker has a wonderful voice. With better audio balance I would likely use this regularly.

Erika

December 26, 2024

Different than other methods I’ve used and beneficial Thank you for this..I’ll continue to revisit Excellent product

Cat

December 4, 2024

Really good course! I have always had a lot of issues both falling and staying asleep through the night and this really helped! The audio is really relaxing and helped me get a better rest than usual. Thank you 😊

Stan

November 23, 2024

Thank you for your goodness!

Janaki

November 19, 2024

Wonderful. I sleep so deeply. Best thing I’ve found.

Sarah

November 2, 2024

This is great, I put this o neuron I go to bed and replay if I awake again on the night and I wake feeling refreshed, your voice is soothing and I do think I get past the white noise but I still can recall the waves noise in my mind even tho I’ve been asleep

Roo

September 26, 2024

Lovely. Very helpful.

Kat

September 2, 2024

This has helped me more than you could know. I finished the course weeks ago but I continue to fall asleep to episode 5 every night. I fall asleep faster and sleep better. Thank you for creating this.

Yatin

August 30, 2024

Amazing Course

KIMBERLY

July 19, 2024

Thank you for creating this course and for your support. I sleep so soundly.

Sarah

May 23, 2024

I had to open my mind to the noise that I didn't like at first. But that helped distract my busy mind and I was soon asleep.

Gigi

April 7, 2024

This was very effective for me. I would have liked more on the science behind binaural music and your reasoning behind the structure of the pieces. Maybe just in the text of intro or in the first segment so as not to interrupt the flow? 🙏😊Thank you!

John

March 23, 2024

I will Honestly, try to use this more frequently than occasionally. As the results have been some very deep sleep, which I’ve been missing. Thank you.

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