How to Sleep with Rock Stars
Gen X Sleep Tips: Sleep with Rock Stars Bonus Episode
In this bonus episode of Sleep with Rock Stars, host Sloane Spencer offers practical tips to help listeners achieve a good night's sleep. The episode is not intended as medical advice but is based on Sloane's personal experience and research.
Key techniques include relaxation, routine, and rest, with specific attention to reducing anxiety, establishing bedtime rituals, and utilizing background sounds like brown, white, and pink noise. Recordings include close vocals, intentional inclusion of mouth sounds, and other ASMR techniques that help some people fall asleep or pleasurably relax.
Sloane also emphasizes the importance of managing caffeine intake and finding optimal comfort through trial and error. Listeners are encouraged to experiment and find what works best for them, with additional support options available through the podcast's fan club.
00:00 Introduction to Sleep with Rock Stars
00:25 Personal Sleep Struggles and Research
01:08 Effective Sleep Techniques: Relaxation, Routine, and Rest
02:09 Background Sounds for Better Sleep
03:34 Caffeine, Comfort, and Consistency
04:45 Conclusion and Bonus Content
Links
- Sloane Spencer
- https://sleepwithrockstars.com/episode/howtosleepwithrockstars
- Listen to Sleep with Rock Stars
- Support Sleep with Rock Stars
Transcript
Welcome to Sleep With Rock Stars, the Gen X Sleep Podcast. You deserve a good night's sleep or whatever. I'm your host, Sloane Spencer, and in this quick bonus episode, I want to share some tips on how you can sleep with rock stars. This episode is not medical advice. I do have a lifetime of struggles with sleep.
And after trying nearly everything that I thought would cure my insomnia, I finally turned to some solid research that would help me get a good night's sleep. If you're new to sleep podcasts or podcasts in general, you can follow or subscribe to Sleep with Rock Stars for free on Spotify, Apple Podcasts, or YouTube.
I made a simple link from many podcast apps at sleep with rock stars.com/listen. We'll bring you episodes every other Tuesday, beginning July 2025 to get a good night's sleep. There are three main suggestions. These are the techniques that worked for me to finally get a good night's sleep. The first. Is relaxation, routine, and rest.
Listening to sleep podcasts can help calm your mind and reduce intrusive thoughts that can interfere with sleep. Try one new thing consistently for at least three days at a time before deciding if it helps or not establish a bedtime routine. Consistently listening to the same podcast can signal your body that it's time to sleep.
Through repetition. Train your brain that this is your sleep, sound, rest. Some podcasts are designed to be soothing and calming and can promote relaxation and sleep. That is why I made sleep with rock stars. Background noises can be very helpful for some people, but others may find them annoying. Did you ever turn on your old tube TV to snow to fall asleep?
How about putting the radio between radio stations or even cranking up a box fan against the wall? Commonly we've called those white noise in modern audio. We've defined that a little further to a particular type of background noise for some people. A different frequency referred to as Brown Noise is more effective for sleep and for others.
Pink noise is the right background sound for them because every person is different. We will give you samplers of different background noises and upcoming bonus episodes so you can try them a few times to see which sounds help you. Depending on what podcast app you're using, you may have background sounds available in the app, which is why our main offering is a quiet, calm reading with no background sound.
If you would like to access our episodes with multiple choices for background sounds, you can join our fan club at sleep with rock stars.com/support. Finally, there are three things you try. To help you get a good night's sleep, caffeine, comfort and consistency. Like many of us who are Gen X, caffeine has been a huge part of our lives for decades.
Personally, I'm an enormous fan of coffee. It kind of hurt my heart to have to cut back because it was impacting my sleep. I had to reduce my coffee over time. And now I cannot have caffeine after 10 o'clock in the morning. It's really helped my sleep. Get comfortable. Try different temperatures and clothing choices.
When you sleep, you may find that you prefer to be warm or cold as you fall asleep. And I mask might help have you tried a weighted blanket? There are different kinds. Some are an even heavy pressure. I. While others are more like being enveloped in bird seed. Finally there's consistency. Try one new thing for several days in a row before you decide if it was helpful or not.
Getting a good night's sleep. Also comes from believing the technique will work for you through trial and error. I hope that these episodes of Sleep with Rock Stars, the Gen X Sleep Podcast help you get a good night's sleep. If you find they've helped you relax or even fall asleep, please leave a five star rating and kind review in your favorite podcast app.
Transcript
Welcome to Sleep With Rock Stars, the Gen X Sleep Podcast. You deserve a good night's sleep or whatever. I'm your host, Sloane Spencer, and in this quick bonus episode, I want to share some tips on how you can sleep with rock stars. This episode is not medical advice. I do have a lifetime of struggles with sleep.
And after trying nearly everything that I thought would cure my insomnia, I finally turned to some solid research that would help me get a good night's sleep. If you're new to sleep podcasts or podcasts in general, you can follow or subscribe to Sleep with Rock Stars for free on Spotify, Apple Podcasts, or YouTube.
ther Tuesday, beginning July,:Listening to sleep podcasts can help calm your mind and reduce intrusive thoughts that can interfere with sleep. Try one new thing consistently for at least three days at a time before deciding if it helps or not establish a bedtime routine. Consistently listening to the same podcast can signal your body that it's time to sleep.
Through repetition. Train your brain that this is your sleep, sound, rest. Some podcasts are designed to be soothing and calming and can promote relaxation and sleep. That is why I made sleep with rock stars. Background noises can be very helpful for some people, but others may find them annoying. Did you ever turn on your old tube TV to snow to fall asleep?
How about putting the radio between radio stations or even cranking up a box fan against the wall? Commonly we've called those white noise in modern audio. We've defined that a little further to a particular type of background noise for some people. A different frequency referred to as Brown Noise is more effective for sleep and for others.
Pink noise is the right background sound for them because every person is different. We will give you samplers of different background noises and upcoming bonus episodes so you can try them a few times to see which sounds help you. Depending on what podcast app you're using, you may have background sounds available in the app, which is why our main offering is a quiet, calm reading with no background sound.
If you would like to access our episodes with multiple choices for background sounds, you can join our fan club at sleep with rock stars.com/support. Finally, there are three things you try. To help you get a good night's sleep, caffeine, comfort and consistency. Like many of us who are Gen X, caffeine has been a huge part of our lives for decades.
Personally, I'm an enormous fan of coffee. It kind of hurt my heart to have to cut back because it was impacting my sleep. I had to reduce my coffee over time. And now I cannot have caffeine after 10 o'clock in the morning. It's really helped my sleep. Get comfortable. Try different temperatures and clothing choices.
When you sleep, you may find that you prefer to be warm or cold as you fall asleep. And I mask might help have you tried a weighted blanket? There are different kinds. Some are an even heavy pressure. I. While others are more like being enveloped in bird seed. Finally there's consistency. Try one new thing for several days in a row before you decide if it was helpful or not.
Getting a good night's sleep. Also comes from believing the technique will work for you through trial and error. I hope that these episodes of Sleep with Rock Stars, the Gen X Sleep Podcast help you get a good night's sleep. If you find they've helped you relax or even fall asleep, please leave a five star rating and kind review in your favorite podcast app.
