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  • The Ultimate Guide to Deep Sleep

    The Ultimate Guide to Deep Sleep
    2025/04/02
    Ep. 68 You think you’re getting enough sleep, but if you are waking up groggy, unfocused, or constantly reaching for caffeine, it might not be the quantity of your sleep that’s off — it’s the quality. In this powerful episode of The Doze Podcast, certified sleep coach Soda Kuczkowski breaks down why deep sleep, the most restorative stage of the sleep cycle — is essential for feeling truly rested. Discover how deep sleep impacts your body—repairing tissues, boosting immunity, and balancing hormones. Plus, you will learn what is quietly sabotaging your deep sleep, how to build a sensory-rich sleep routine, and the truth behind common myths like the "nightcap." If you’re ready to wake up refreshed— this episode is your roadmap. What You’ll Learn: Why Deep Sleep Is Everything: From muscle repair to memory storage and emotional resilience What’s Disrupting You: Screens, schedules, sugar — and how to outsmart them Sensory Sleep Tools: How sound, scent, and weighted blankets can deepen your rest Eat, Move, Sleep: The deep connection between nutrition, movement, and quality sleep Debunking Sleep Myths: Why alcohol and “catching up” don’t actually help 💤 Ready to take your sleep to the next level? This is the episode that changes your mornings. Notable Quotes: "Sleep is the ultimate performance enhancer." "Adults typically spend 20- 25% of the night in deep sleep — usually in the first half of the night. But as we age, the amount of deep sleep we get naturally declines". "Caffeine can reduce deep sleep by up to 20%, and some of us are naturally slower at clearing it from our system". "Sleep isn’t just mental — it’s sensory. And there are some things you can do to induce deeper sleep". Resources: The Doze Sleep Tools Instagram: @startwithsleep | @thedoze.co SleepSpace App DepSlep Wear Banana Tea Chapters: 0:00 Intro to Deep Sleep Guide 0:31 Why Deep Sleep Matters 1:23 Understanding Deep Sleep and Its Benefits 2:30 Identifying Deep Sleep Disruptors 3:44 Habits for Better Deep Sleep 4:36 Impact of Caffeine on Deep Sleep 5:35 Foods to Avoid for Better Deep Sleep 7:27 Sensory Tools for Deep Sleep 9:08 Role of Touch and Temperature 12:00 Exercise and Its Impact on Deep Sleep 13:50 Debunking Sleep Myths 16:14 Sleep Challenge and Final Tips Learn more about your ad choices. Visit megaphone.fm/adchoices
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    20 分
  • Why Light Sleep Does More Than You Think—Here’s Why You Need It

    Why Light Sleep Does More Than You Think—Here’s Why You Need It
    2025/03/26
    Ep. 67 In this myth-busting episode, sleep coach Soda Kuczkowski sets the record straight on one of the most misunderstood topics in sleep health— the deep sleep obsession. While deep sleep is essential, it’s not the only stage that matters. Soda dives into the powerful, unsung benefits of light and REM sleep, including how light sleep supports brain detox, emotional balance, and metabolic health. She also explains why waking during the night is completely normal, and how to manage those wake-ups without spiraling into frustration or anxiety. You will walk away with a fresh perspective on what quality sleep really looks like—and how to support all stages of your sleep cycle, not just one. What's Inside? Why light sleep is critical: It supports brain cleansing, stress regulation, and energy balance. How REM sleep boosts you: It enhances creativity, emotional resilience, and memory consolidation. The truth about nighttime awakenings: They’re a normal, natural part of the sleep cycle—not something to fear. How to create a sleep-friendly environment: Support smoother transitions between stages with simple changes. Practical tools that help: Use proven strategies to reduce stress and fall back asleep with greater ease. Notable Quotes: "Sleep isn't just one continuous state. It's a dynamic, ever-changing process where your body cycles through four key stages multiple times per night." "Waking up briefly during the night is completely normal.” "Without enough light sleep, your entire sleep cycle becomes unstable, making it harder to reach and sustain the deep and REM sleep your body and brain rely on." Chapters: 0:00:00 - What's Inside - Why Light sleep does more than you think. 0:02:31 - Overview of sleep stages and their importance. 0:03:03 - Stage 1: Light sleep transition phase. 0:03:28 - Stage 2: Deeper light sleep, essential for cognitive function. 0:05:05 - Stage 3: Deep sleep, the repair and recharge phase. 0:06:23 - REM Sleep: Emotional processing and memory consolidation. 0:10:40 - Role of light sleep in immune function and metabolic health. 0:11:29 - Light sleep's contribution to preventing sleep disorders. 0:12:22 - Normalcy of waking up during the night and its biological basis. 0:13:20 - Optimizing the sleep environment (light, sound, temperature). 0:14:23 - Managing stress before bed to improve sleep quality. 0:15:18 - Changing reactions to nighttime awakenings. 0:16:08 - Avoiding clock checking and overthinking. 0:17:48 - Techniques for calming the mind and body. 0:19:18 - Soda's Weekly Challenge Learn more about your ad choices. Visit megaphone.fm/adchoices
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    21 分
  • 7 Simple Morning Habits That Help You Sleep Better at Night

    7 Simple Morning Habits That Help You Sleep Better at Night
    2025/03/19
    Ep. 66 Are you still waking up groggy, even after a full night’s sleep? The secret to feeling truly refreshed in the morning isn’t just about how long you sleep—it’s about how you wake up. In this episode of The Doze Podcast, host Soda Kuczkowski shares 7 science-backed steps to starting your day with energy and focus. From resisting the snooze button to using energizing scents, Soda reveals simple yet powerful habits that set the tone for a productive day and better sleep at night.  🔑 Key Takeaways: 1. Resist the Snooze Button – Stop disrupting your sleep cycles and wake up with purpose. 2, Get Natural Light Early – Boost serotonin and regulate your body’s natural rhythm. 3. Delay Your Coffee – Let your body wake up before relying on caffeine. 4. Hydrate First – Replenish your body with water to kickstart metabolism and mental clarity. 5. Move Your Body – A few minutes of stretching or walking can increase circulation and alertness. 6. Use Energizing Scents – Essential oils like citrus and peppermint stimulate wakefulness. 7. Eat a Balanced Breakfast – Fuel your day with protein, healthy fats, and fiber for sustained energy. 💡 Bonus Tip: Start your day with something to look forward to! Whether it’s your favorite playlist, a quiet moment with coffee, or a goal for the day—having purpose makes getting up easier. Notable Quotes: "The secret to a great night's sleep might actually start with how you wake up in the morning." "Crafting a great morning routine can truly impact your energy throughout the day and set you up for restful, restorative sleep at night." "When I'm starting to feel off, the first place I look is to what I'm doing once my eyes open." "Overnight your body becomes dehydrated, so drinking water first thing rehydrates you and kickstarts your metabolism." "Setting a purpose for the day also helps to give you that extra boost to get you moving. 🎧 Listen now to learn how to build a morning routine that fuels your day and improves your sleep! Chapters: 0:00 Morning Energy Insight 1:06 Crafting a Morning Routine 2:07 Tip 1: Resist the Snooze Button 3:02 Tip 2: Light Exposure Matters 4:07 Tip 3: Timing Caffeine Wisely 5:01 Tip 4: Hydration Before Caffeine 5:37 Tip 5: Incorporate Movement and Stretching 6:50 Tip 6: Use Energizing Scents 7:46 Tip 7: Balanced Breakfast 8:34 Conclusion and Next Episode Teaser Resources: The Doze Sleep Products #BetterSleepTonight #MorningRoutine #HealthyHabits #SleepHealth #SleepTips #RestfulSleep #TheDozePodcast #SleepCoach #MorningHabits #SelfCareRoutine #MorningMotivation #DailyRoutine Learn more about your ad choices. Visit megaphone.fm/adchoices
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    10 分
  • Do You Lose If You Hit Snooze?

    Do You Lose If You Hit Snooze?
    2025/03/12
    Ep. 65 Does hitting snooze actually help you feel more rested, or is it secretly sabotaging your mornings? The truth is that extra 5-10 minutes of “sleep” isn’t actually helping you feel more rested. In fact, hitting snooze can throw your body into a cycle of stress and grogginess that lasts for hours. On today’s episode, sleep coach Soda Kuczkowski breaks down the real impact of the snooze button and how it’s quietly draining your energy levels. We’ll discuss why your brain struggles with fragmented wake-ups, how snoozing spikes cortisol levels, and what you can do instead to start your day feeling refreshed—not foggy. What's Inside? ✅Snooze Sabotage: Hitting the snooze button disrupts your sleep cycles, creating more grogginess and fatigue than if you had woken up with the first alarm. ✅Stressful Start: Alarms can trigger stress responses, leading to elevated cortisol levels that set a stressful tone for your day. ✅ Science Behind Sleep Inertia and why waking up can feel so hard. ✅Why Some People (Like Night Owls and Younger Adults) Might Get Away With Snoozing. ✅ What It Means If You Sleep Through Your Alarm and how to fix it. ✅Effective Alternatives: Utilizing gradual wake-up methods and establishing a consistent sleep routine can significantly improve morning energy and productivity. 💡 If you want to start your day feeling refreshed instead of drained, this episode is for you. 🔊 Notable Quotes: 💬 "Hitting snooze might feel like a mini nap, but it's actually a huge sleep disruptor." 💬 "Your brain is abruptly yanked out of unfinished sleep, leaving you feeling more exhausted." 💬 "The sooner you signal to your body that it’s time to start the day, the faster you'll shake off sleep inertia." 🔗 Resources: 📱 Sleep Space App (14 Day Trial)– Tracks your sleep cycles and offers smart alarm features 🛏️START WITH SLEEP – Educational resources to improve sleep health including sleep coaching and home sleep testing. 😴 The Doze Sleep Products Chapters: 0:00 The Impact of Snoozing on Sleep and Morning Energy 2:17 The Hidden Costs of Hitting the Snooze Button 6:41 Overcoming Sleep Challenges and the Snooze Button Habit 9:19 Morning Routines for a Gentle and Energizing Start 10:37 Smart Snoozing Strategies for Better Sleep and Morning Routines #BetterSleep #WakeUpRefreshed #TheDozePodcast #Snooze Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 分
  • Daylight Saving Time: The One Hour That Wrecks Your Week

    Daylight Saving Time: The One Hour That Wrecks Your Week
    2025/03/05
    Ep. 64 "It’s just one hour—how bad can it be?" Spoiler alert: really bad. Every year, Daylight Saving Time sneaks up on us, stealing an hour of precious sleep and leaving millions of people groggy, cranky, and completely out of sync. But could this be the last time we ever change the clocks? What's Inside? In this episode of The Doze Podcast, sleep coach Soda Kuczkowski breaks down: ✅ Why we still do DST—and whether we should keep it, ditch it, or fix it. ✅ The shocking ways DST impacts your body—from sleep struggles to heart risks. ✅ The fight between Standard Time & DST—which one is better for your health? ✅ How to survive the time change without feeling like a total zombie. ✅ National Napping Day—because let’s be honest, we’re all going to need it. 🎙 "Your sleep is too important to leave up to chance. Set yourself up for success and prioritize your rest even when the clocks work against you." - Soda Kuczkowski Other Notable Quotes: "Could this actually be the last time that we change the clocks?" "Our bodies don't work like clocks. That one hour shift, it completely throws off your circadian rhythm." "How you prepare for Daylight Saving Time can make or break your sleep success”. So, what do you think—should we stop changing the clocks for good? Hit play to find out, and let’s talk! 🕰😴 Chapters: 0:00 Exploring Daylight Saving Time and Its Impact on Sleep 1:07 Optimize Your Sleep With Seasonal Adjustments 2:38 The Impact of Daylight Saving Time on Health and Safety 3:39 Permanent Standard Time Vs Daylight Saving Time 5:43 Tips for Easing Into Daylight Saving Time Changes 7:08 Mastering Sleep During Daylight Saving Time Transitions 8:02 Debating Daylight Saving Time and National Napping Day #DaylightSavingTime #SleepHealth #TheDozePodcast #NationalNappingDay Learn more about your ad choices. Visit megaphone.fm/adchoices
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    9 分
  • On Break! Back March 5, 2025

    On Break! Back March 5, 2025
    2025/01/16
    Hey Dreamers! It’s Soda from The Doze Podcast, here with a quick update. I am taking a short break to recharge, reflect, and plan some incredible new episodes for you. But don’t worry—we’ll be back in March, just in time to celebrate National Sleep Awareness Week, World Sleep Day, and National Napping Day! Get ready for some fresh insights, powerful stories, and practical tips to help you own your rest and transform your sleep. So mark your calendars—and I will see you March 5, 2025. Until then, dream big and sleep well! Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 分
  • Top 5 Sleep Tips of 2024! 🌙 Best of The Doze Podcast

    Top 5 Sleep Tips of 2024! 🌙 Best of The Doze Podcast
    2025/01/01
    Ep. 63 As we step into 2025, let's pause to reflect on the powerful lessons and transformative insights we gained from The Doze Podcast this past year. Here are the top 5 episodes that resonated with YOU and sparked change in your sleep and wellness journey: 💡 1. Unplugging to Recharge: The Essential Guide to Sensory Rest with Dr. Daniel Gartenberg Dr. Daniel Gartenberg revealed how sensory rest combats overstimulation, featuring practical tools like mindfulness, nature therapy, and the Sleep Space app. 🌳 💊 2. Unlocking Deeper Sleep with Magnesium Discover how this supplement calms the body and mind and how to incorporate it into your daily routine for better rest. 💤 ⚖️ 3. Harmonizing Your Hormones for Restful Nights Explore the connection between sleep and hormonal balance, plus actionable tips like magnesium use and lifestyle adjustments tailored for women. 💃 🎨 4. From Exhaustion to Exhilaration: Creative Rest with Stacy Mirva Rediscover inspiration by connecting with beauty and the arts—Stacy's metalworking classes were an empowering highlight. ✨ 🧠 5. Why Mental Health Starts with Sleep Understand how sleep is foundational to emotional resilience, anxiety management, and burnout prevention. Transform your nights and your days! 🌙 Resources: 🎧 Save the Doze Top 5 Playlist on Spotify Take the 14-Day Sleep Challenge with a Free Trial of the Sleep Space app Shop The Doze Products 💬 Which episode impacted you the most? Share your thoughts below! Grab your coziest drink ☕, revisit these life-changing episodes, and kick off 2025 with a renewed focus on rest, recharge, and wellness. #DozePodcast #TopEpisodes #SleepWell #WellnessJourney Learn more about your ad choices. Visit megaphone.fm/adchoices
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    4 分
  • 14-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 2)

    14-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 2)
    2024/12/25
    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. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    17 分