Sleep Podcast by Slow | Relaxing Sleep Sounds & Sleep Stories | Nature Sound For Sleep | ASMR

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

Did you like this sound? Write, Yes or No in the comments. Feel free to leave your sound request in the comments. What type of sleep sound do you want to have uploaded to this channel?

Get full access here:

Get the best sleep with Slow Sleep App: https://podlink.to/slow-sleep-app

Spotify: https://podlink.to/long-sleep-playlist  

Deezer: https://podlink.to/long-sleep-playlist  

Apple Music: https://podlink.to/long-sleep-playlist

Are you getting enough sleep at night? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need? How much sleep is recommended? The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury.

How do I know if I'm sleep-deprived? A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Signs of sleep deprivation. Feeling drowsy or falling asleep during the day, especially during calm activities like driving, watching TV. Falling asleep within 5 minutes of lying down. Short periods of sleep during waking hours (microsleeps) Needing an alarm clock to wake up on time every day.

What to do when you can’t sleep? How to sleep better? Getting good quality sleep is all about cultivating good habits. Your internal body clock also aka. your circadian rhythm needs consistency. This podcast is created to help you create good sleep habits. We, therefore, recommend you try using this podcast daily if you feel sleep-deprived or tired during the day.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep #soundscapes, binaural beats, deep #sleep sounds, rain sounds, #asmr, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, #tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, #insomnia, sleep #apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

Tonight's sponsor is Better Help: https://www.betterhelp.com/sleep10

If you want longer episodes follow our YouTube channel here: https://podlink.to/youtube-long-sleep-playlists

Tonight's episode takes us to a beautiful rainforest. Before we begin, find a comfortable position, begin by taking a deep breath, breathing deeply into your chest, and exhale. Let the breath be your anchor and turn your focus to the soundscape of tonight's episode. 

Before we begin I would like you to reflect on your mental health and introduce tonight's sponsor, Better Help.

Opening up and talking about your feelings and experiences may be the best investment you can give yourself.

BetterHelp will assess your needs and match you with your own licensed professional therapist within 48 hours.

It’s not a crisis line, it’s not self-help, it is professional counseling done securely online. Anything you share is confidential and you can send a message to your counselor anytime. You’ll get timely and thoughtful responses plus you can schedule weekly video or phone sessions. Better Help is available for clients worldwide and it’s more affordable than traditional offline counseling and financial aid is available. To find the particular expertise you need online and don’t limit yourself to the counselors located near you.

We want you to start living a happier life today.

Redeem your 10% offer tonight here: https://www.betterhelp.com/sleep10

Now, let's start tonight's sound journey.

Did you like this sound? Write, Yes or No in the comments. Feel free to add your sound ideas in a review, what type of sleep sound you want to have uploaded to this podcast?

Get the benefits of good quality sleep, try Slow Sleep App: https://podlink.to/slow-sleep-app

Get free access to 8-12 hour long sleep episodes here:

YouTube: https://podlink.to/youtube-long-sleep-playlists

Spotify: https://podlink.to/long-sleep-playlist  

Deezer: https://podlink.to/long-sleep-playlist  

Apple Music: https://podlink.to/long-sleep-playlist

Are you getting enough sleep at night? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need? How much sleep is recommended? The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Signs of sleep deprivation. Feeling drowsy or falling asleep during the day, especially during calm activities like driving, watching TV. Falling asleep within 5 minutes of lying down. Short periods of sleep during waking hours (microsleeps) Needing an alarm clock to wake up on time every day.

What to do when you can’t sleep? How to sleep better? Getting good quality sleep is all about cultivating good habits. Your internal body clock also aka. your circadian rhythm needs consistency. This podcast is created to help you create good sleep habits. We, therefore, recommend you try using this podcast daily if you feel sleep-deprived or tired during the day.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

https://anchor.fm/sleeppodcast/subscribe | Get all the benefits of good quality sleep, add-free episodes, become a subscriber: 

Like our soundscapes? Unlock all sounds and meditations and mix your own soundscapes in the Slow App (iOS app). Download Slow: Sleep, Relax & Meditate here: https://slow-app.com 

LINKS:

Add-free - Sleep App: https://slow-app.com

Add-free - Spotify sleep playlists: https://podlink.to/long-sleep-playlist

You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.

Feel free to comment on your sound ideas in a review! 

What type of sleep sound do you want to have featured in the podcast?

Are you getting enough sleep at night? 

According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need?

The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? 

A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Meditation Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)

Did you like this sound? Write, Yes or No in the comments. Feel free to add your sound ideas in a review, what type of sleep sound you want to have uploaded to this podcast?

Get the benefits of good quality sleep, try Slow Sleep App: https://podlink.to/slow-sleep-app

Get free access to 8-12 hour long sleep episodes here:

YouTube: https://podlink.to/youtube-long-sleep-playlists

Spotify: https://podlink.to/long-sleep-playlist  

Deezer: https://podlink.to/long-sleep-playlist  

Apple Music: https://podlink.to/long-sleep-playlist

Are you getting enough sleep at night? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.

How much sleep do I need? How much sleep is recommended? The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

How do I know if I'm sleep-deprived? A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.

Signs of sleep deprivation. Feeling drowsy or falling asleep during the day, especially during calm activities like driving, watching TV. Falling asleep within 5 minutes of lying down. Short periods of sleep during waking hours (microsleeps) Needing an alarm clock to wake up on time every day.

What to do when you can’t sleep? How to sleep better? Getting good quality sleep is all about cultivating good habits. Your internal body clock also aka. your circadian rhythm needs consistency. This podcast is created to help you create good sleep habits. We, therefore, recommend you try using this podcast daily if you feel sleep-deprived or tired during the day.

Here are 10 easy tips to get more sleep.

1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.

2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.

3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

4: Stay away from caffeine and alcohol late in the day.

5: Avoid nicotine completely.

6: Get regular exercise, but not within 2-3 hours of bedtime.

7: Don't eat a heavy meal late in the day.

8: Make your bedroom cool, comfortable and dark.

9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.

10: Talk with a doctor if you continue to have trouble sleeping.

On this Sleep Podcast you will find:

Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.

We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.

Have a relaxing day and sleep well :)