When was the last time you had a good night’s sleep? You went to bed and instantly fell asleep, for example. Or you had a long uninterrupted rest and woke up feeling refreshed and full of energy. Getting some quality rest during these quarantine times might be even more challenging. If you can’t even remember the last time you felt well-rested, you came to the right place. So then if your routines need an upgrade, The Wellness Starter Pack is here to help you get started.
When you’re a musician, the combination of late-night gigs, day-long recording sessions and tours can do some serious damage to even the healthiest sleeping patterns. Lack of quality rest can be the cause of many problems, including serious mental health issues if you ignore the screaming signs. Take matters into your own hands, and check out this hand-picked selection of our favorite books, apps, podcasts and educational videos that will give you a totally new perspective.
You will learn why sleeping is important, and how you can try to get more of it. We will also share some cool tools that might actually help you. Different things work for different people, therefore we tried to compile an eclectic selection where (hopefully) everyone can find something to their liking. You never know, you might even find yourself waking up refreshed.
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“The best bridge between despair and hope is a good night’s sleep.”
In order to take your sleep seriously, you need to understand why you should take it seriously. In his groundbreaking book, neuroscientist Matthew Walker ruthlessly presents a bunch of disturbing facts about what happens when you don’t get enough sleep. This one should be obligatory reading but beware of nightmares. After overcoming the initial shock, you will have a hard time not believing in this miracle drug, a revolutionary new treatment also known as sleep.
“Long-term poor sleep is like bad cosmetic surgery: risky, costly, and not pretty.”
With more than two decades of experience as a neurologist and sleep expert, W. Chris “The Sleep Whisperer” Winter knows a thing or two about sleep. In his best-selling book, science meets his fantastic sense of humor and the result is a research-based yet easily digestible compendium. Here’s everything you always wanted to know about sleep but were afraid to ask. From bacon to drooling and insomnia, this book has it all figured out.
“A good laugh and a long sleep are the two best cures for anything.”
Now that you know sleep is the secret ingredient, it’s time to tackle how to sneak it into your daily life. This is quite an easy read, packed with tons of useful tips, tricks and how-to’s that you can start practicing right away. You can even track your progress with the accompanying 14-day sleep makeover journal, a great way to see what’s been working for you, and what you should be focusing on.
Say hello to your brand new sleep assistant and smart alarm clock! This clever little app analyzes your sleep and wakes you up in your lightest sleep phase. The app senses and tracks your sleep movements which then are turned into some nice stats that you can compare on a daily, weekly or monthly basis. The app is free, but if you don’t know what to spend your money on, sign up for the premium version for some extra fun, like listening to your own snoring.
Price: Free with optional premium subscription, 1-month free trial
Relax Melodies is the most positively reviewed app in the history of the AppStore, and for a good reason. The app aims to help your journey towards blissful sleep with a combination of personalized soundscapes that actually work. You get access to tons of guided sleep meditations and you can mix a vast library of sounds and bedtime stories that will help you get into a relaxed state to get your zzz on.
Price: Free with optional premium subscription, 1-week free trial
A super simple app with a sleek interface that wants you to do just one thing: get some quality rest. Pzizz utilizes science-based psychoacoustic principles to create sound sequences called “dreamscapes”, tailored to various parts of your sleep cycle. The app promises sleep at the push of a button, but it can also help you focus to get more stuff done or sneak in a power nap during the day to eventually… get more stuff done!
Price: Free with optional in-app purchases, 1-week free trial
If you’re a sucker for science and want to learn everything there is to know about sleep, this podcast will definitely satisfy your needs. Science, culture, and technology come together in these in-depth conversations with experts and thought leaders. Learn more about the science of music and sleep, the truth about the super-hyped melatonin. In addition, you can find out how to conquer your fear of insomnia and how to optimize your sleep when you work night shifts.
This live BBC radio show hosted by Melvyn Bragg (who’s 80 years old!) explores a wide range of historical topics. The program has been running for more than two decades, and it’s packed with distinguished experts having academic discussions. While this one is not specifically aimed at sleep, Bragg’s soothing British accent and the minuscule details of Napoleon’s retreat from Moscow will put you to sleep before you know it.
If you don’t like too much babbling in your ears, this one’s for you. This soothing podcast showcases relaxing nature sounds, ambient music, and ASMR triggers to lull you to sleep with little to no effort. Nearly 300 episodes are waiting for you, packed with sleepy ocean waves, dreamy tropical islands, purring cat sounds, and binaural beats. Turn on, tune in, zone out!
There’s no such thing as a quick fix. However, this 3-minute super cute animated video with scientist Jared Minkel’s favorite tactics for calming the mind before bedtime is a great start. Check out the worrier’s guide, illustrated with the average life of an average koala. It showcases some really simple tips and exercises you can try yourself when it’s time for your next slumber.
Reports have shown that in the United States, 30% of adults and 66% of adolescents are suffering from sleep deprivation. Staying awake can cause some serious problems. This animated video aims to convince you about the seriousness of this issue. In 1965, 17-year-old high school student, Randy Gardner stayed awake for 264 hours. That’s 11 days. What happened to him and what could happen to you? Watch this video to find out!
Matthew Walker’s name must ring a bell by now! We snuck him in again because you should really check out what this smart guy has to say. In less than 20 minutes you’ll get a crash course in the basics. For instance, you’ll learn about the amazing things that happen when you’re sleeping, and the dreadful things that happen if you don’t. You, too, can unlock your superpower.
The Wellness Starter Pack is a collection of videos, interviews and articles that explore some of the most challenging health issues music makers experience today: Sleep, Positivity, Nutrition, Exercise and Mindfulness. Think of it as a toolbox for health, specifically created with music makers in mind.
The information within The Wellness Starter Pack is provided for general informational and educational purposes only, and is not a substitute for professional medical advice. Seek the advice of a physician or a qualified health provider with any questions you may have regarding a medical condition.