Welcome to the sleepy side of the internet. Each week, we break down the science of rest—so you can stress less, sleep better, and build the habits that make eight hours a nightly reality. If this was shared with you, get this free weekly email here.
Agenda
Today’s Sleep Tips
What's In Mine (And Why Each Piece Matters)
Find Your Own Sleep Stack
Where to Start Tonight
Presented By
The White Noise and Sleep Sounds (12 Hours) Podcast
Drift into deep, uninterrupted sleep with a collection of soothing soundscapes crafted to quiet the mind and help you rest, recharge, and refocus. Listen on Apple, Spotify, or wherever you find your favorite podcasts. Use code “RESTREPORT” to get 1 Free Month! Claim your discount here!
My Sleep Stack
What's In Mine (And Why Each Piece Matters)
My stack isn't complicated. But every piece is intentional.
Getting into bed early. Not just sleeping early — getting into bed early. The deepest sleep happens in your first sleep cycle. The earlier I'm in bed, the more of it I capture. Miss that early window and you're not just sleeping less — you're sleeping worse.
Reading before bed. Not scrolling. Not watching. Reading. Six minutes of reading has been shown to reduce stress by 68%. For me it's less about the science and more about what it does to my brain — by the time I put the book down, I'm already somewhere else. The transition happens without me trying.
No food or drink close to bed. Your body needs to drop its core temperature to fall and stay asleep. Eating too late keeps that temperature elevated. Even a small snack can push back your sleep onset and fragment your cycles. My cutoff is 7 PM — nothing but water after that.
Keeping the temperature down. This one surprised me when I first tried it. 65-68°F is the sweet spot for most people — and once I started sleeping cooler, the difference was immediate. If you haven't tried this yet, start here. It's free and it works.
A Baloo Living weighted blanket. A recent thing I added, the biggest surprise. The pressure activates your parasympathetic nervous system — slowing heart rate, reducing cortisol, quieting the mental noise that keeps you awake. Studies show people with insomnia who use weighted blankets are significantly more likely to see major improvements. The Baloo Living blanket specifically uses breathable cotton so you get the pressure without overheating. That was the dealbreaker for me. 👉 CLICK HERE for 10% off.
Build Yours
Find Your Own Sleep Stack
My stack works for me. It might not work for you — and that's the whole point. Sleep is personal. Here's how to figure out yours:
Start with the free stuff. Temperature, darkness, consistent bedtime. If these aren't right, nothing else matters. Don't buy anything until you've nailed the basics.
Figure out your actual problem. Can't fall asleep? Can't stay asleep? Waking up groggy? Each problem has a different fix. Know what you're solving before you start stacking solutions.
Add one thing at a time. If you change five things at once and sleep improves, you won't know what worked. One change, 7-10 nights, then the next. That's how you build something that actually sticks.
Judge by how you feel at 8 AM. Not how many hours you logged. How you feel 30 minutes after waking is your real metric. Use that as your guide.
In Partnership With
Baloo Living
Baloo Weighted Blanket - My #1 Sleep Upgrade
This blanket transformed my sleep. 100% cotton, non-toxic, cool all night. Use your custom code 12HOURS or CLICK HERE for 10% off.
Rest Recap
Where to Start Tonight
Stop looking for someone else's stack. Build your own. Here's how:
Start with the basics. Consistent bedtime, cool room, dark and quiet. Get these right first.
Identify your biggest problem and solve that one thing before adding anything else.
One change every 7-10 nights. Track how you feel. Build slowly.
Revisit seasonally. Your stack should evolve as your life does.
Sources & Acknowledgements
A Special Note of Thanks: Thank you for being a part of this calm corner of the internet — The Rest Report Newsletter and the White Noise & Sleep Sounds (12 Hours) podcast — exists because of you. Your support helps others find rest, quiet, and a better night’s sleep.
Published by: Eric Landoll of White Noise & Sleep Sounds (12 Hours), LLC
Disclaimer: The content provided in The Rest Report Newsletter and related materials from White Noise & Sleep Sounds (12 Hours), LLC is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding your health or sleep. Reliance on any information provided is solely at your own risk.