Ep. 101 Sound shapes your sleep long before your eyes close. In this episode, sleep health educator and certified sleep coach Soda Kuczkowski explores the unseen ways sound guides the nervous system, influences your brainwaves, and determines how easily you settle and how deeply you rest.

From the grounding pull of brown noise to the gentle balancing effect of pink noise, you will learn how different frequencies communicate with your body—and why choosing the right sound is as personal as choosing the right pillow.

Soda also shares her own evolution as a sensitive sleeper, moving from years of relying on steady ambient noise to embracing intentional quiet. Her experience reinforces one of the most overlooked truths about sleep: your sensory needs change, and adapting your sound environment can make all the difference.

What's Inside?

The unique effects of noise colors like pink, brown, and white—and when to use each

How sound interacts with the nervous system to support relaxation and reduce micro-awakenings

Why your sound preferences shift with stress, hormones, environment, and age

How auditory entrainment can deepen sleep by guiding your brain into restorative rhythms

Tools that help personalize your sound environment, including SleepSpace’s adaptive soundscapes

Notable Quotes:

"Your relationship with sound does not have to be fixed. It can shift with your health, stress levels, your hormones, your environment, even your age”.

"Sound teaches your brain the rhythm of sleep. Each steady tone, each soft hum tells your nervous system it's safe to drift deeper."

Resources:

Start with Sleep: startwithsleep.com

The Doze: thedoze.co

Sleep Space App (FREE 14-day trial)

00:00 – Why Sound Shapes Your Sleep

01:23 – Soda’s Story: Sensitive Sleep & Sound Preferences

02:41 – Your Brain Never Stops Listening

03:40 – White Noise vs Pink Noise vs Brown Noise

04:41 – Why Deeper Sounds Calm the Nervous System

05:11 – Low vs High Frequencies: What Your Body Reads

05:37 – Why Sudden Noise Disrupts Sleep

06:36 – Sound’s Influence on Brainwaves & Sleep Stages

07:38 – Practical Sound Cues for Better Sleep

08:34 – When Your Brain Adapts to Sound Over Time

09:08 – Sleep Space App & Adaptive Soundscapes

09:40 – The Doze Diffuser + Sound Machine

10:43 – Habituation: Why Your Sound Preferences Change

12:09 – What’s Next: Exploring Sleep & Sight

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