Thank You with Brown Noise

Sleep with Rock Stars, the Gen X Sleep Podcast. You deserve a good night's sleep…or whatever.

Relax and unwind while award-winning radio host and podcaster, Sloane Spencer, lulls you with soothing details about bands and musicians beloved by Gen X. Start with a calm meditation to train your brain that it's time to sleep, settle your headspace, and drift off with a low, mellow, sometimes whispering history lesson about the best bands to ever grace your mixed tapes.

This Week

A quick bonus episode thanking the people who helped bring you Sleep with Rock Stars, with a sample of brown noise as background sound.

Listen, follow, share, rate, and review!

• Listen anywhere for free
• Let us know which bands you would like to hear on upcoming episodes by commenting on YouTube or select podcast apps
• Share this episode with a friend. This is the #1 way to help our show.
• Join the Fan Club for early access, thank yous, bonus content, and more!

Coming 1 July 2025: Episode 1

Can't fall asleep? Join radio host and voice actor Sloane Spencer for a short meditation and a sleepy reading about Gen X's favorite bands and musicians to help you relax and sleep peacefully. The episodes are a low stakes history of great music, presented in a calm, quiet way to lull you to sleep. Turn down your buzzing brain, and drift off to Sleep with Rock Stars. The deep dive gets quieter as the episode rolls.

Here's a simple, one-click link to many places where you can listen for free: Listen to Sleep with Rock Stars

Head to https://SleepWithRockStars.com/support to join the Fan Club or throw a few bucks in the Tip Jar.

New episodes release every other Tuesday. Follow now in your podcast app so you never miss a show.

These episodes are not medical intervention, and we have no medical training.

I do have a lifetime of being a terrible insomniac. I created Sleep with Rock Stars to fill the void for Gen X listeners like me, who deserve a good night's sleep. Enjoy upcoming Bonus mini-episodes with short meditations and how to fall asleep. I hope that Sleep with Rock Stars helps fellow sleep deprived GenX'ers zonk out. Worst case scenario, you'll be an expert on why That Band broke up.

If you'd like to suggest musicians or bands for upcoming Sleep with Rock Stars, the Gen X Sleep Podcast episodes, comment on Spotify or YouTube. You deserve a good night's sleep...or whatever.

Transcript

Jun 15, 2025, 2:55 PM

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(0:00) Thanks for listening to Sleep With Rockstars, the Gen X Sleep Podcast. You deserve a good (0:10) night's sleep, or whatever. I'm the host Sloane Spencer, and like any good Southerner, (0:19) I want to send a number of thank yous to people who helped make this podcast possible with (0:26) their kind but frank...

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...

We were tired of being sleep deprived, so we made the podcast we needed to finally sleep: Sleep with Rock Stars, the Gen X Sleep Podcast. You deserve a good night's sleep.

Sleep with Rock Stars, the Gen X Sleep Podcast. You deserve a good night's sleep…or whatever.

Relax and unwind while award-winning radio host and podcaster, Sloane Spencer, lulls you with soothing details about bands and musicians beloved by Gen X. Start with a calm meditation to train your brain that it's time to sleep, settle your headspace, and drift off with a low, mellow, sometimes whispering history lesson about the best bands to ever grace your mixed tapes.

This Week

Enjoy this brief meditation sampler. Use it each evening to begin training your brain that this is the sleep signal.

Starting in July 2025, we will release new episodes every other Tuesday, with a short meditation and deep dive into a band beloved by Gen X.

Listen, follow, share, rate, and review!

• Listen anywhere for free
• Let us know which bands you would like to hear on upcoming episodes by commenting on YouTube or select podcast apps
• Share this episode with a friend. This is the #1 way to help our show.
• Join the Fan Club for early access, thank yous, bonus content, and more!

Follow us in your favorite podcast app, so you'll never miss an episode.

Listen to Sleep with Rock Stars

Transcript

Welcome to Sleep with Rock Stars, the Gen X sleep podcast, because you deserve a good night's sleep...or whatever. I'm Sloane Spencer. In each Sleep with Rock Stars sleep podcast, I will read from Wikipedia about your favorite Gen X musicians and bands.

If this podcast helps you relax and fall asleep, please leave a five star rating and a kind review in your favorite podcast app.

You may find that the more you listen, the more your mind will begin to associate these stories with sleep. So, feel free to return to each episode again and again. Repetition can help create a signal to your brain that it's time to rest.

And if the musical act isn't your favorite, that's perfectly ok. You don't need to pay close attention. Instead, let the words wash over you. Let their rhythm and softness lull you, not for interest, but for sleep. You are not here to be entertained. You are here to let go.

Now let your breath guide you deeper into stillness. Take a moment to settle in. Gently close your eyes and let your body begin to rest.

There's nowhere you need to be, nothing you need to do.

This is your time, a time to let go of the day, unwind, and allow your mind to slow down. With each breath in, invite calm. With each breath out, release the tension.

As your body begins to soften into the surface beneath you, imagine a gentle wave of warmth from the crown of your head to the tips of your toes, carrying away the weight of the day.

Sloane Spencer is an award-winning voice over actor, radio personality, and podcast host. As a lifelong insomniac, she created Sleep with Rock Stars to incorporate sleep science successes (like meditation, repetition, and soothing vocals) with her favorite topic, Gen X music. Even when sleep deprived, Spencer enjoys distance running, her family, and her rescue dog.

Can't fall asleep? Join radio host and voice actor Sloane Spencer for a short meditation and a sleepy reading about Gen X's favorite bands and musicians to help you relax and sleep peacefully. The episodes are a low stakes history of great music, presented in a calm, quiet way to lull you to sleep. Turn down your buzzing brain, and drift off to Sleep with Rock Stars. The deep dive gets quieter as the episode rolls.

Here's a simple, one-click link to many places where you can listen for free: Listen to Sleep with Rock Stars

Head to https://SleepWithRockStars.com/support to join the Fan Club or throw a few bucks in the Tip Jar.

New episodes release every other Tuesday. Follow now in your podcast app so you never miss a show.

These episodes are not medical intervention, and we have no medical training.

I do have a lifetime of being a terrible insomniac. I created Sleep with Rock Stars to fill the void for Gen X listeners like me, who deserve a good night's sleep. Enjoy upcoming Bonus mini-episodes with short meditations and how to fall asleep. I hope that Sleep with Rock Stars helps fellow sleep deprived GenX'ers zonk out. Worst case scenario, you'll be an expert on why That Band broke up.

If you'd like to suggest musicians or bands for upcoming Sleep with Rock Stars, the Gen X Sleep Podcast episodes, comment on Spotify or YouTube. You deserve a good night's sleep...or whatever.

Transcription

This is Sleep With Rock Stars, the Gen X sleep podcast because you deserve a good night's sleep…or whatever.

I'm Sloane Spencer, an award-winning podcaster, radio host, and voice actor.

Sleep With Rock Stars' free podcast episodes release every other Tuesday morning at 11-11 Eastern Time.

Bonus episodes for fan club members are available now.

We'll start every episode with a brief meditation to get you in the mood before you Sleep with Rock Stars, where I read from Wikipedia entries about Gen X’s favorite musicians and bands.

Listen for free on YouTube, Spotify, Apple Podcasts, or your favorite podcast app.

Relax with a free meditation teaser out now.

Sleep With Rock Stars, the Gen X sleep podcast, because you deserve a good night's sleep…or whatever.