This episode was requested by Thumperin via our feedback form. 
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NEED LONGER SLEEP SOUND?
Open playlists on Spotify and Apple Music.
https://www.asmrsleeptriggers.com/
LONGER SLEEP PLAYLISTS ON SPOTIFY:
Rain Sound
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?
Soon you can customize your own personalized sleep sound.
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.
Claim your free app trial now!
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!
Regular exercise provides three important sleep benefits: you'll fall asleep faster, attain a higher percentage of restorative deep sleep, and awaken less often during the night.
TIP 5. LIMIT DAYTIME NAPS AFTER 3 PM.
Prolonged napping can disrupt your natural sleep cycle and prevent you from falling asleep a night. 
TIP 6. EAT HEALTHY AND AT REGULAR TIMES.
Food is just as powerful a trigger as light is. People who don’t get enough sleep eat, on average, 385 kcal more than usual.
TIP 7. MYTH BUSTED - DROP THE NIGHTCAP.
Alcohol is probably the most misunderstood sleep aid or sleep drug. Alcohol is a class of drugs that we call the sedatives. And sedation is not sleep.
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.
If you're still awake after about 20 minutes in bed, get up and do some relaxing activity until you feel sleepy. Otherwise, you'll set yourself up for tossing and turning.
TIP 10. TRY TO AVOID TAKING SLEEPING PILLS.
If you do take a prescription sleep medicine, work with your doctor to use it effectively and for as short a time as possible.
Until next time.
Stay strong and sleep well.