Hot Nights, Cool Tips: Mastering Summer Sleep

The Doze Podcast

Ep. 36 As Summer approaches and temperatures rise, achieving a good night's sleep can become increasingly challenging. In this episode of the Doze Podcast, host Soda Kuczkowski dives into the nuances of maintaining optimal sleep during these hotter months. With expert insights and practical tips, this episode is packed with advice aimed at helping you stay cool and rested.

Longer daylight hours and higher temperatures can significantly disrupt sleep patterns. Soda explains how to mitigate these effects by maintaining a consistent sleep schedule and keeping your sleep environment cool. She offers a range of inventive solutions—from blackout curtains to DIY cooling tricks like using a chilled rice-filled pillowcase or placing a bowl of ice in front of a fan. Each tip is designed to combat the specific challenges of Summer sleep.

Key Takeaways:

• Maintaining Darkness: Use blackout curtains or eye masks to manage the impact of longer daylight hours on your sleep-wake cycles.
• Ideal Bedroom Temperature: Aim to keep your bedroom temperature between 60 to 67 degrees Fahrenheit to facilitate better sleep.
• DIY Cooling Techniques: Employ practical hacks like placing a bowl of ice in front of a fan or using a chilled rice pillow to stay cool.
• Mindful Bedtime Routine: Consider bedtime routines that signal your body to wind down and avoid physical activity close to bedtime.
• Adjusting for Travel: Gradually adapt your sleep schedule to match your travel destination's time zone and maintain consistent routines.

Notable Quotes:

• "Summer heat can be one of the biggest culprits when it comes to sleeplessness."
• "Less time in these [deep sleep and REM] stages can leave you feeling tired and less refreshed."

Resources:

• Sleep Space App Free Trial: Available for listeners to improve sleep tracking and manage wake-up times better.
• Embr Device Code: THEDOZE15
• Sleep EyeMask
• Lavender Eye Pillow - Freeze it. To cool down and relax

Make sure to listen to the full episode for a comprehensive guide to better sleep during the Summer months. Also, join us next week as Soda shares her top sleep tips for your Summer trips.

Chapters:

0:00 Introduction and Welcome

0:32 Longer Daylight Hours and Sleep Patterns

1:33 Impact of Summer Heat on Sleep Quality

2:40 Keeping Cool Without AC

4:02 Tips for Staying Cool at Night

4:33 Daytime Activities and Sleep Impact

4:55 Managing Sleep with Summer Activities

5:43 Conclusion and Preview for the Next Episode