Ep. 72 If you’re tired of bedtime battles and looking for a sustainable, whole-day approach to sleep, this episode is your blueprint.

In this game-changing episode of The Doze Podcast, sleep coach and educator Soda Kuczkowski flips everything you thought you knew about bedtime.

Joined by her daughter, Ryan, Soda reveals how setting your child up for restful sleep begins the moment they open their eyes — not when they hit the pillow.

You’ll learn Soda’s All-Day Framework for Bedtime Success: 

🌞 Morning: Bright light, balanced food, movement

🕛 Midday: Focus, hydration, predictability

🌇 Afternoon: Wind down, sensory play, limit sugar

🌙 Evening: Connection, tech-off time, steady routine

🛏️ Bedtime: Low light, familiar steps, no pressure

Inside the episode:

✨ The secret to locking in your child’s circadian rhythm with wake-time consistency

✨ How nutrition, sunlight, hydration, and emotional check-ins create a foundation for better sleep

✨ Real-life tips from Ryan on how she balances school, sports, and sleep without burnout

🔑 Key Quotes:

"Bedtime isn't the first step in a routine. It's the final cue that the brain and body are safe to rest."

"Rest isn't just something you do at night; it's something you nurture all day long."

Chapters:

0:00 Intro Bedtime Starts at Breakfast

1:52 Creating a Balanced Morning Routine for Children's Well-Being

2:52 Protein Rich Breakfast Ideas

3:40 Decrease Morning Chaos  

4:34 Support Midday Energy

6:13 Creating a Daylong Routine for Better Children's Sleep

7:02 After School Routines

8:53 Simple Sleep-Prep Framework for Families 

10:13 Ryan's Insights on Sleep and Daily Routines 

13:02 Building Lifelong Sleep Skills for Children's Development

13:20 Final Thoughts 

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