This episode was requested by Thumperin via our feedback form.
NEED LONGER SLEEP SOUND?
https://www.asmrsleeptriggers.com/
LONGER SLEEP PLAYLISTS ON SPOTIFY:
Ocean Sounds
Ambient music for sleep
Thunderstorms for sleep
Waterfall and river sounds
Whale sounds and underwater sounds
White noise sleep and tinnitus masking
Singing bowls for mindful meditation
NEW SLEEP APP:
Tired of searching for the same old sleep sounds?
We are helping developing an exciting new sleep meditation app that lets you mix and add your favorite sounds to your own personal sleep session. The app will include premium audio content and guided meditations tailor-made for sleep.
TAKE CONTROL OVER YOUR SLEEP HABITS TODAY.
Planned app release, late 2019, only iPhone iOS.
10 WAYS TO IMPROVE YOUR SLEEP
TIP 1. SET A BEDTIME ALARM AND STICK TO A CONSISTENT SLEEP ROUTINE.
Your body’s internal clock, a.k.a. your circadian rhythm, plays a key role in regulating your sleep-wake cycle. It’s impacted by melatonin, which takes its cues from the amount of light present in your environment. This is why its very effective turn down the lights and have an hour of wind down time before bedtime.
TIP 2. GO OUTSIDE FIRST THING IN THE MORNING.
Get at least 30–60 minutes of natural daylight exposure first thing in the morning. Light is the strongest stimulus for regulating a person’s sleep-wake schedule.
TIP 3. DON'T DRINK COFFEE OR CAFFEINE AFTER 1 PM.
Caffeine has a half-life of about six hours.
TIP 4. BE PHYSICALLY ACTIVE. GET YOUR SWEAT ON!
TIP 5. LIMIT DAYTIME NAPS AFTER 3 PM.
TIP 6. EAT HEALTHY AND AT REGULAR TIMES.
TIP 7. MYTH BUSTED - DROP THE NIGHTCAP.
TIP 8. CLEAN YOUR BEDROOM AND TURN OF THE BLUE LIGHT DEVICES.
Try to avoid looking at bright screens beginning two to three hours before bedtime.
TIP 9. DON'T LIE IN BED AWAKE. USE THE BED ONLY FOR SLEEP AND SEX.
TIP 10. TRY TO AVOID TAKING SLEEPING PILLS.
Until next time.