To calm an agitated mind at bedtime, it is more effective to listen to stimulating but low-emotion audio content (known as "boring" or "low-stakes") rather than traditional relaxation guides that focus attention on the act of falling asleep itself.

noli's read

There is a broad consensus that silence or guided meditation content can generate anxiety through a contrast effect, an observation consistent with the principles of cognitive behavioral therapy for insomnia (CBT-I). The use of mild cognitive distractions, such as podcasts on monotonous topics or stories without dramatic tension, is based on distraction theory: redirecting the flow of anxious thoughts toward neutral content reduces mental hyperarousal. Research in sleep psychology (notably reviews on sleep hygiene) suggests that mild cognitive engagement helps regulate the nervous system before rest, although these are observations based on user experience rather than controlled clinical studies. This method is an interesting alternative to traditional relaxation techniques which, for some, trigger "performance anxiety" related to sleep. The practice is therefore generally supported by user feedback, but efficacy varies according to individual sensitivity to auditory stimulation.

the sources

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2. 2Mindell JA, Williamson AA. 2017
3. 3Zaccaro A et al. 2018
4. 4r/sleep