This week, we've crafted a sleep story which can help you to drift off into a pleasant night's sleep. It's great in situations where it's hard to get silence when you are trying to sleep. This podcast episode is when I explain the details about how to best use a sleep story. There are certain settings on your phone which can provide a more optimal experience. Get the details here and then you'll be ready to take full advantage of our first sleep story, which is also going to be posted today.
Related Articles and Other Notes
- Sleep Story: The Glass Dog (Episode 21)
- How to Get a Great Night's Sleep Every Night (Episode 11)
- How to Use Night Shift on Your iPhone or iPad (External Article)
- How to Master Do Not Disturb on iOS (External Article)
- How to Set a Podcast Sleep Timer on the iPhone or iPad (External Article)
- Our music is made possible by Kevin MacLeod under a creative commons license.
[00:03:15] Hello everyone and welcome to another edition of the Aspire healthy living podcast. I'm your host John Oden. I'm extremely excited that you've decided to join us. Today is essentially the sleep story edition. And we're being a little bit experimental because this is significantly different than our previous episodes.
[00:03:38] And so today's episode is primarily our very first sleep story. But I have divided it where there's going to be this little introduction section which is just going to be a few minutes explaining how to use a sleep story and then we were we will release a second file which is the actual sleep story itself. That way you can listen to the story in the future without any sort of instructions which will be most optimal for maximizing your sleep.
[00:04:09] So remember that a sleep story is similar to a lullaby. It's similar to a bedtime story as a child. It's typically a fictional tale and it helps guide you into sleep by by giving your mind something to focus on other than the specific stressors in real world you know things that you're dealing with on a regular basis. When we have trouble sleeping a lot of times what's going on is we're sort of sitting there while we're laying there but we're thinking about what had happened during the day or what we're stressed out about that we might want to handle in the future. And when you when you're trying to go to sleep is really not the appropriate time to do that. OK. You can take some time during the day could potentially meditate during the day but sleep time is really a recharge and a regeneration time. So fiction has been fiction is a good avenue to do that because it allows your mind to focus on something that is not entirely tethered to the concrete world especially if there is not totally required that a lot of times there might be a fantastic element like like a wizard or magical sort of element and that serves to sort of blur the lines between you know waking reality and sleeping reality. So that's what a sleep story is. And then also we try and specifically choose themes which are conducive to good sleep. So I'm looking for stories that are not just interesting that are not just kind of relaxing and maybe have an element of fantasy in them like magical type of fantasy. Not only that but we want to have stories that don't have disturbing themes you know stories that focus on positive stories that are essentially child friendly.
[00:06:20] Now for that using today's sleep stories as an example these are written by L. Frank Baum. It's it's actually two stories written by L. Frank Baum who is one of my favorite authors is a child. He's actually the original creator of The Wizard of Oz story. He actually wrote the original Wizard of Oz book and then he actually subsequently wrote a series of Wizard of Oz books I think he wrote maybe 20 Wizard of Oz books and I read them when I was a child and I really enjoyed them. So L. Frank Baum has kind of a special place in my heart. And so I thought that would be a good place to start with this kind of sleep story concept. And again this is this is very experimental So if you don't like it this will be the only one. If you do like it I would be interested in potentially releasing these on a semi regular basis either as a normal part of the podcast or maybe as bonus episodes or if it's overwhelmingly popular. You know maybe we'll spin it off as its own podcast specifically just leave stories by itself. But at least for these first stories they're chosen out of the public domain which means in this case L. Frank Baum lived like over, I want to say, 100 years ago or maybe over a hundred years ago. But so long ago that the Writings are no longer copyrighted. And so I'm allowed to use them freely as a as a as a person starting starting this new business venture. I actually do not have the funds to go license you know fiction from a major publisher.
[00:08:00] So this is exactly the reason why we have publicly shareable intellectual property in the public domain so that artists and creative people can can use pieces from those two to weave together sort of a tapestry. So using this story as an example I'd I don't just read the story from a hundred years ago. I do two things. First of all I'm editing the story in the sense of I'm reading just the parts of it that I want to read. And by that I mean I'm skipping over adult themes and I'm skipping over rewording portions which are which are now problematically Where did one hundred years later. I noticed in some of these stories that the way they talk about race is not really it wasn't 100 percent racist but it was like not in the way they talked about race with not totally have been considered socially appropriate. I can't think of a good example off the top my head. It was nothing horribly offensive. It was just like that when I was reading through the story a couple of times I was like yeah I'm going to need to skip that part because that's not that's not appropriate in the current day and age. But setting that aside so I've looked at this kind of like a deejay said I'm taking the parts I like and I'm potentially weaving them together from different places to create a tapestry that is the sleep story and hopefully it will be effective in lulling you off to sleep.
[00:09:51] So let's go ahead and talk about let's talk about the instructions for how to use a sleep story. In general I try and focus on timeless content but this one section how to use you know the iPhones and go to sleep functionality. You know realistically that's going to be product specific. So if you're Android that you're probably used to figuring things out by yourself. And if you're watching this episode far in the future then you're going to have to figure out how to do this on your own device. But it's highly likely that they make it easier and easier as time progresses. So the way that the way that I set up my phone if I'm trying to if I'm trying to use a sleep story to go to sleep and I highly encourage you to test it out by using our sleep story that we're releasing today when you go to sleep tonight. But I take my phone and the first thing I do is swipe vertically. This is for iPhone 6 plus.
[00:10:49] But basically the versions of iOS that are out right now I take my phone I swipe upwards which gives me access to the like quick option menu and there's an icon that looks like a and on it and see a click that icon and then I don't remember if you have to swipe down to close the menu but when you could the moon icon from the main quick menu there that puts the phone into do not disturb mode and would do not disturb mode means your phone calls are not going to be allowed to come through text messages are not going to sound any kind of alert. Basically the phone is is going to go into a silent mode so it doesn't interrupt you just as a technical note the difference between the Do Not Disturb and simply turning off the ringer on your phone is that in the case of an emergency if somebody calls you like three times in a row in the middle of the night then they can get through and do not disturb mode. So I do like to sleep with my phone on do not disturb mode just so I can make myself available in the event of an emergency. But if you really don't care about that then you could also just put your phone on silent. So you've got your phone on Do Not Disturb. Then you play the episode. And if you think about it at the end of the episode you don't want it to play a bunch of other stuff because theoretically by the end of the episode you're completely asleep and you don't want to be disturbed. So the phone is already set on Do Not Disturb. But once you play the episode you want the phone to know that it's supposed to go to bed with you at the end of this episode. So the way you do that is you press the mood. There's another move but now there's a moon button at the bottom of the screen there you press the button and that brings up another menu which is basically telling the phone how far in the future you want it to turn itself off.
[00:12:43] So you can say turn yourself off in five minutes turn yourself in 15 minutes or what I would typically recommend is to say. When this episode ends see a click when this episode ends. And what that does is when the lead story is complete the phone just shuts itself off. So again you put your phone and do not disturb mode you play the sleep story and then you press the moon icon inside the podcast player and end of this episode and then the phone will turn itself up. Well it doesn't turn itself off but then the phone will stop playing sounds when the story is over and presumably you know you're in you're in a blissful slumber. So it sounds a little bit complex but like anything once you start doing it you know I can accomplish that sequence of button clicks in like two seconds three seconds maybe five seconds. So it's not it's not some big thing. It's basically like I'm I'm I'm making my phone quiet and I'm playing my story and then making sure the phone goes to sleep after the story. I would also recommend having your phone in night mode which I don't remember off the top of my head how to do that so just do a quick Google search on how to do that. I have my phone set is after a certain time say 9:00 p.m. until 5:00 a.m. the phone goes into night mode and night mode is is it's only going to display certain types of colors from the color spectrum. It looks more sepia toned than regular but it's basically removing the parts of the color spectrum which are which. Serve as a signal to the brain to stay awake.
[00:14:33] So I believe off the top of my head what they do is remove the blue light but my phone already has kind of a night mode where when I'm looking at it it's not blasting me with a whole bunch of bright light that's going to wake me up so that that's another tip that I would highly recommend. Now these sweeps story episodes are completely reusable. When I find a good sleep story I can listen to it over and over again. Because again I'm only half conscious when I'm listening to it anyway. And I do I do like to rotate through them so assuming this is popular and please do give us our feet give us feedback as to whether you whether you're enjoying this or not. Because it did take a significant do not know where to put together. But assuming people like it will be releasing episodes in the future and I highly recommend that you save those episodes because it's that you're likely to need to reuse those sleep stories because you sleep every single night in it. And over the long term that's a lot of different nights. So I would highly recommend that especially because I don't know how long in the future of the pod the this particular sleep story will be available. I kind of remains to be seen. I mean it'll be it'll be available for the medium term future now. But if you're listening to this in a decade or something it may not be freely available in which case it will obviously be available in our patrons section.
[00:16:02] But when you're saving an episode to listen to again and again what you do is you go into your phone your and you're probably listening to the episode already but let's see. Load up tonight sleep story from our podcast then on an iPhone you click the DOT DOT DOT menu or the dot dot dot button which brings up the menu and then you just click save up the set and then just tells your phone hey keep this episode on my phone. Never never accidentally delete it because it would be pretty frustrating to want to use that sleep story later and not have access to it. Although of course right now you could just download it. So I've mentioned before but please do let us know if you enjoy the sleep stories. If there's something you want us to keep doing and also if there's anything specific we can change to make them better because remember this is the first time I've ever constructed a lead story. I really enjoyed it. It enabled me to use skills that I didn't even know that I had. So it was kind of cool. And it's very practical for me because I actually do use sleep stories but do let us know. This is a very audience driven show. And so that's helpful feedback to us. I have an idea that I if this is overwhelmingly popular and may start releasing a sleep story every week in addition to a normal podcast episode.
[00:17:32] But again that's going to be highly customer dependent.
[00:17:37] Now if you're having trouble sleeping remember to remember that we've done an entire podcast episode about how to sleep well. So if you need kind of some troubleshooting because things are not working smoothly in the deep sleep department then please do go back and listen to that episode. We try and make timeless content that really remains useful for a long period of time. But I didn't want to say one other thing on that subject which is that or I wanted to reiterate one crucial thing from that episode which is that if you're feeling this feeling which I call tired but not tired just feeling like your body really wants to go to sleep. But for some reason your body won't let you go to sleep. That basically means that you you've had too much caffeine or more generally that means your body is on a stimulant. And I find that feeling to be highly unpleasant. Maybe some other people find it to be more pleasant than I do but if that happens to you then a sleep story might not be effective because you're chemically overriding your your mind's ability to just shut itself down. But if you do find yourself in that position consider as an experiment. Just no caffeine after 1:00 p.m. or stopping drinking caffeine in the afternoon. My rule for myself is I don't drink. I don't drink coffee after noon and I don't drink any other kind of caffeine like tea. After 1:00 p.m. and that suits me very very well.
[00:19:11] And actually on occasion I'll break that rule and like ninety seven and a half percent of the time that I break that rule later that night when I'm trying to go to sleep. And irritated with myself because I I suffer the consequences. And one other thing on caffeine and alcohol I've noticed that a lot of times they actually don't prevent me from going to sleep. But then they just cause me to wake up like freakishly early like maybe I'll wake up at like 4:00 in the morning or something like that. And I find that to be very unpleasant. So as part of my schedule I like to go to bed at the same time roughly every day and get up at the same time roughly every day. And I like to. Not have my body all jacked up on stimulants or I like to avoid having my body amped up. So it's easier to relax. And then I'd very much enjoy using the sleep stories. Again I got into the sleep story concept because I'm in a situation where I don't have the option of going to sleep in a silent environment primarily because my roommate my housemate works nights a lot of the time at home when he's working on his work at home at night all night and he plays the TV quite loudly so I needed something to kind of drown that out. And I did kind of want to touch on why do I think a sleep story is better than just like leaving the TV playing or something which I have never found relaxing. I don't understand how people do that. But there isn't. There there's an disadvantages to the TV.
[00:20:48] The first is the TV is using that full light spectrum so it's giving off a sort of light which is going to encourage you to stay awake. And then also if you think about from the perspective of an advertiser advertising on TV they're trying to excite you and capture your attention so they can sell you stuff. So the show is going to have potentially disturbing. You know a TV show may have potentially disturbing themes because it's not tailored to you know a sleep situation. The show was probably trying to do things to excite you and interest you. And then the commercials are definitely trying to do that so I just don't consider going to sleep with the TV on to be to be at and to be very advantageous at all. Now somebody might do it so that they don't feel lonely by themselves but if that's if that's the need then sleep story is far more effective in my opinion for doing that. So that's kind of our introduction to two sleep stories. We very much hope you enjoy this first edition if you do. Please let me know and let me know what you think is working and not working if you're you know conscious enough to have specific opinions about that but definitely don't focus on that when you're listening focus on go into go into sleep and having a great night sleep and drifting off into blissful slumber. So thank you very much for joining us. We'll see you next week on the Aspire healthy living podcast. We're so appreciative of your listenership and if you're having a good experience with the show please please tell one other person about it and tell them why you enjoy the show.
[00:22:36] At this point growing our listener base is so important because you know I'm I and we are putting a lot of effort into this into this content. I'm getting a lot of good anecdotal evidence that it's helping people but we need to achieve a certain amount of scale to accomplish the things that we've outlined as our goals. And it's and it is very very helpful if you can help get the word out. And also if you can rate the show on iTunes and provide a positive review on iTunes that would be very appreciative. That would be very much appreciated. So I hope you have a wonderful week and I hope you have a great night's sleep tonight listening to to the first in the sleep stories by and by your series.
[00:23:21] Have a great one. Talk to you next week.