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Tonight, start here. In this order.
Step 1 β Download everything now. Save the tracks to your phone or music app so they're ready at bedtime without any friction.
Step 2 β Read the User Guide. It's 40 pages but skimmable in 10 minutes. Go to the "First Week Protocol" section first.
Step 3 β Tonight, play Track 01: The Descent. Put on stereo headphones, close your eyes, and let it run. Don't try to sleep — just listen. Sleep will come.
Step 4 β Queue Track 04: The Sanctuary on your phone. If you wake at 3AM, press play. Most people are back asleep before the 10-minute mark.
Step 5 β Start the 30-Day Sleep Journal tonight. The patterns you'll see after two weeks are often the most useful thing in this entire package.