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  • The Family Sleep Fix - How to Help Kids (and Parents) Rest Without Melatonin

    The Family Sleep Fix - How to Help Kids (and Parents) Rest Without Melatonin
    2025/04/23
    Ep. 71 In this episode of The Doze Podcast, sleep health educator and certified sleep coach Soda Kuczkowski shares how families can break free from the chaos of bedtime resistance, late-night meltdowns, and melatonin overuse. With over two decades of experience in the sleep space—and as a parent herself—Soda offers actionable strategies for helping children build healthy, lasting sleep habits. Joined by her 10-year-old daughter Ryan, a well-rested sleeper raised with consistent routines, this episode blends professional insight with personal experience. Together, they explore what’s really behind bedtime struggles, why melatonin may be doing more harm than good, and how to create an evening flow that works for the whole family. Perfect for parents, educators, and wellness advocates, this conversation offers practical tools to help kids stay in bed, fall asleep faster, and wake up ready to thrive—without relying on sleep aids. What's Inside? 🛏️ Why melatonin isn’t the magic fix—it’s a hormone, not a long-term solution 🌙 How to build consistent, calming bedtime routines that actually work 📚 Pre-bedtime activities like storytelling and journaling that help kids wind down 🎟️ Creative tools like role-reversal games to reduce bedtime resistance ☀️ The power of morning sunlight to naturally regulate sleep-wake cycles 🧠 The emotional side of sleep—how to help kids feel safe and heard before bed 🏫 How schools and families can work together to address the growing sleep crisis Tune in for practical, sustainable sleep strategies that bring peace back to your nights. Notable Quotes: "Sleep helps me be my best and it can work for you too." — Ryan "Your child's bedtime isn't just about their sleep. It's about your ability to exhale after a full day." — Soda "When we give kids the tools and consistency they need, their bodies and brains rise to the occasion." — Soda Resources: START WITH SLEEP: startwithsleep.com Seminar inquiries: hello@startwithsleep.com Chapters: 0:00 Introduction 00:32 - Supporting Better Sleep Habits 01:22 - The Bedtime Struggle 5:42 Creating Comforting Bedtime Routines for Children 6:32 Creative Sleep Strategies for Kids and Families 9:28 A Child's Guide to Creating a Perfect Sleep Environment 12:58 Customized Sleep Plans and School Programs 13:51 - Transitioning to Rest Mode 15:12 - Interactive Sleep Education 15:46 - Conclusion and Resources Learn more about your ad choices. Visit megaphone.fm/adchoices
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    18 分
  • 7 Tools to Break the Stress-Sleep Cycle

    7 Tools to Break the Stress-Sleep Cycle
    2025/04/16
    Ep. 70 Do you find yourself lying awake at night, your mind racing with a million thoughts? In this episode of The Doze Podcast, sleep coach Soda Kuczkowski dives deep into the difference between stress and anxiety—and how both impact your ability to get restorative rest. With relatable insight and expert guidance, she breaks down the cycle of overthinking and sleeplessness, offering seven practical tools to help you shift from restless to relaxed. “Stress is inevitable—but sleepless nights don’t have to be. Small shifts can create big change.” 🌙 What You’ll Learn in This Episode: Why stress messes with your sleep—and how poor sleep makes stress worse The real reason you feel wired but tired (and what to do about it) How to break the stress-sleep cycle with 7 simple, proven tools Breathing techniques and nighttime habits that actually calm your body Why small changes in your routine can lead to big improvements in how you rest Real-life examples from shift workers, parents, and professionals who’ve been there A sneak peek into next week’s special guest (Soda’s daughter!) Notable Quotes: "Stress interrupts sleep, poor sleep intensifies stress, and round and round it goes unless you take intentional steps to interrupt it." "Taking a deep breath in and out...is something that will release both that physical and mental stress from your body." "Stress is inevitable, but sleepless nights don't have to be. By nurturing your sleep, you build resilience to stress." Resources: Download the Better Bedtime Blueprint Your nightly reset starts here. This free journaling guide is designed to help you release stress, calm a busy mind, and create space for truly restful sleep. With thoughtful prompts and gentle reflections, it’s the perfect companion to help you close the day and welcome rest—intentionally. thedoze.co - Our line of sleep-enhancing products startwithsleep.com - Sleep services Chapters: 0:00:00 – Teaser 0:00:29 – Podcast Intro 0:01:01 – Stress vs Anxiety 0:05:49 – 7 Sleep Tools 0:06:15 – Wind-Down Routine 0:06:47 – Muscle Relaxation 0:07:20 – Journaling Thoughts 0:07:53 – Gratitude Practice 0:08:22 – Mental Distractions 0:08:47 – Daytime Habits 0:09:15 – Breathing Pauses Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 分
  • The Missing Link Between Fit and Healthy? It’s Sleep!

    The Missing Link Between Fit and Healthy? It’s Sleep!
    2025/04/09
    Ep. 69 Think you’re crushing it in the gym but still feeling drained, sore, or stuck? The problem might not be your program —it might be your sleep. In this episode of The Doze Podcast, certified sleep coach and founder of START WITH SLEEP and The Doze, Soda Kuczkowski, breaks down the truth every athlete needs to hear: Being fit doesn’t mean you’re healthy. And without consistent, quality sleep, your strength could be masking stress, inflammation, poor recovery, and even hormonal chaos. With science-backed insights and practical recovery strategies, this episode offers a clear path to optimizing rest as intentionally as reps—so fitness goals align with true, lasting health. What's Inside? ✅ Sleep is active recovery—your body’s natural performance enhancer. ✅ Poor sleep can sabotage hormones, decision-making, and recovery. ✅ Sleep is your most overlooked supplement. ✅ Real strategies to make your rest as intentional as your reps. Notable Quotes 🗣 “You can out-train your limits, but you can't out-train your biology.” 🗣 “Sleep is your legal, free, built-in, pre-workout recovery drink and mental edge.” 🌐 Sleep Recovery Tools & Resources: 📍 START WITH SLEEP – Coaching + Personalized Sleep Recovery Plans 📍 The Doze – Curated Sleep-Enhancing Tools 📍 SleepSpace App – Track your circadian rhythm and optimize your sleep window Chapters: 00:00 – Intro: Fit but Fatigued? 00:28 – Early Warning Signs of Overtraining 01:00 – Why This Episode Matters 01:27 – The Myth: You Can’t Out-Train Poor Sleep 02:03 – Performance vs. Recovery 02:32 – Fit ≠ Healthy 02:59 – Defining Health vs. Fitness 03:26 – Real-World Examples 04:22 – Sleep: Your Missing Macro 05:09 – Sleep as Active Recovery 05:40 – The Heart Connection 06:28 – Research & Shocking Stats 07:36 – Your Sleep Playbook Begins 08:07 – Magnesium Magic 9:09 – Evening Wind-down Routine 9:46 – Sleep Tracking Tools 10:48 – Outro Learn more about your ad choices. Visit megaphone.fm/adchoices
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    12 分
  • 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