Ep. 62 Ready to take your sleep to the next level? In Part Two of the 14-Day Sleep Challenge, host Soda Kuczkowski guides you through Days 8–14, focusing on advanced strategies to enhance and sustain your sleep habits. Whether you're tackling persistent sleep challenges or building on the progress from the first week, this episode equips you with the tools to finish strong. Plus, Soda shares her own experiences with the SleepSpace app and actionable tips to keep the momentum going. By the end of this challenge, you’ll have the foundation for deeper, more restorative sleep and the energy to take on 2025 as your best self.
🎧 Tune in and complete your journey toward better sleep—one night at a time!
What's Inside?
📱 Leverage the Sleep Space app’s AI assistant, Dr. Snooze: Personalize your sleep journey with data-driven insights.
🛌 Address common sleep disruptors: Snoring, environmental noise, and temperature play a pivotal role in sleep quality.
🌙 Optimize your sleep environment: Adjust lighting, temperature, and sound for uninterrupted rest.
📊 Monitor and reflect on your sleep data: Regularly evaluate patterns to fine-tune your sleep habits.
🎯 Adopt sustainable sleep strategies: Establish long-term goals and consistent habits for ongoing sleep health.
Notable Quotes
"Personalization ensures that you're not just guessing about what's impacting your sleep; you're making data-driven changes for better results."
"A calm, consistent sleep environment reduces those nighttime interruptions and enhances overall sleep quality."
"Sleep isn't a one-time fix; it's an ongoing process of care and adjustments."
Resources:
Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep
Ep. 61 - 14-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 1)
Ep. 58 - Overthinking Keeping You Awake? Here’s How to Stop and Sleep Better Tonight
Ep. 29 - Set It & Forget It: A Guide to Crafting Your Ideal Sleep Sanctuary
Ep. 28 -Conquering Sleepless Nights: Uncovering Hidden Disruptors with Dr. Daniel Gartenberg
Ep. 14 - Stress at Night: Tackling the 3 AM Wake-Up Mystery
Ep. 4 - Silence the Snore: Natural Remedies for Peaceful Nights
Home Sleep Testing
The Doze Products
Sleep Eyemask
2 Pack Amber Night Light
Amber Bedside Light Bulb
Light Dims
4-in-1: Diffuser-Humidifier-Sound Machine-Amber Light
Ready to reset your nights and supercharge your days?
Day 8 (0:00:53): Intro to the Sleep Space app's AI assistant, Dr. Snooze, which provides tailored insights based on sleep patterns.
Day 9 (0:05:37): Focus on tackling sleep disruptions, including snoring and environmental factors. The app can record disturbances to help identify issues.
Day 10 (0:06:33): Mastering your sleep environment is crucial. Recommendations include ensuring a dark room, maintaining a cool temperature, and assessing air quality.
Day 11 (0:10:13): Emphasis on relaxation techniques to prepare for sleep. The app offers guided meditations, yoga nidra, and body scans to help find the best method for relaxation.
Day 12 (0:11:14): Importance of self-awareness and reviewing sleep data to identify factors affecting sleep quality. Encouragement to document changes in energy, mood, and focus.
Day 13 (0:13:43): Setting sleep-related resolutions for the new year, such as maintaining a consistent bedtime and making wind-down routines non-negotiable.
Day 14 (0:15:24): Focus on sustaining progress made during the challenge. Suggestions include monthly check-ins with the app to review data and set new goals.
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