How Temperature Controls Your Sleep

Ep. 98 Is Your Bedroom Sabotaging Your Sleep? You might think your sleep struggles come from stress, screens, or bad habits but what if the real problem is your bedroom? In this episode, sleep coach Soda Kuczkowski unpacks the science of how your bedroom’s temperature and design can either protect or sabotage your sleep. Sleep is sensory, and temperature is the first signal your body reads to decide if it is safe enough to rest. When heat builds up inside your bedding, trapped under your pillow, or radiating from your pet curled at your side, your brain never fully powers down, and deep sleep stays out of reach. Discover how cooling triggers melatonin, slows your heart rate, and restores natural sleep cycles. Learn to spot the hidden “heat traps” sabotaging your sleep and simple ways to redesign your space, so it works with your body, not against it. 💬 “Your sleep depends on cooling down...literally. To fall asleep and stay asleep, your core body temperature must drop a degree or two.” What's Inside? Sensory Cues Matter: Sleep is a full-body, sensory experience—your environment sets the tone. Cool to Sleep Deep: Lowering your core body temperature signals your brain to rest. Personalize Your Space: Your ideal sleep setup is unique to your thermal profile. Mind the Microclimate: Bedding, airflow, pets, and even shower habits impact your rest. Temperature Audit Checklist: (Find the heat traps) • Use breathable fabrics for bedding and sleepwear • Shift pets to the lower end of the bed • Declutter around the bed to improve airflow • Swap your pillow or pillowcase before your mattress • Use fans to circulate air, not blast cold directly at your face • Test multiple thermostat settings across seasons - do not rely on one static setting. • Track heat triggers for one week and adjust accordingly based on your findings Resources: www.thedoze.co www.startwithsleep.com Chapters: 0:00 Transform Your Bedroom into a Sleep Sanctuary 5:06 Master Your Microclimate for Better Rest 9:21 Stay Cool & Hydrated for Deep Sleep 10:35 Tune In to Your Body’s Temperature Cues Learn more about your ad choices. Visit megaphone.fm/adchoices