Ep. 99 What if the secret to better sleep isn’t what you think—but what you feel?

In Part Two of the Sleep by the Senses series, sleep health educator and certified sleep coach Soda Kuczkowski explores how touch shapes every stage of sleep. From the texture of your pajamas to the pressure of your pillow, every surface sends messages to your nervous system—telling your brain either you are safe or stay alert.

When those signals feel soothing and supportive, your body lets go. W

Soda breaks down how fabrics, seams, alignment, and even small pressure points influence how quickly you drift off, how deeply you sleep, and how often you wake. Then she shares her seven-night Touch Audit, a practical, step-by-step way to redesign your sleep environment—no shopping spree required.

What’s Inside?

✅ Why touch is a “language” the brain responds to instantly

✅ How bedding and pajamas influence movement, relaxation, and alignment

✅ What to adjust for cooler sleepers, hot sleepers, and couples who share a bed

✅ Whether weighted blankets help and how to choose one

✅ Small fixes—like pillow height, fabric swaps, and body pillows—that

make a big difference

"Comfort is often a geometry problem. Once your body finds the right angles, sleep follows naturally."

Design the feeling of your bed to match what your body needs—and sleep becomes simpler.

Resources:

🔗thedoze.co

🔗startwithsleep.com

What To Do Tonight: Touch + Pressure Power Move Checklist

Night 1: Remove the single most irritating thing: tag, seam, waistband.

Night 2: Test pillow height. Your neck should feel neutral.No pinch. No push.

Night 3: Add an anchor: tuck the top sheet lightly or use a body pillow.

Night 4: Create glide: switch pillowcase fabric or loosen tight sheets at the feet.

Night 5: Align and add smart support: pillow between knees for side sleeping or under knees for back sleeping.

Night 6: Split the covers if you share a bed. Notice movement and temperature changes.

Night 7: Journal a simple score: settled quickly, stayed asleep, woke restored. Keep what helped and worked, drop what does not.

Chapters:

0:00 The Impact of Touch on Sleep Quality

3:17 Choosing Comfortable Sleepwear and Bedding 

3:55 Pillow and Mattress Adjustments

6:05 Weighted Blankets and Bed Sharing

7:08 Seven Nights to Better Sleep Through Simple Adjustments

9:31 Bedding Choices and Alignment

10:49 Enhancing Sleep Through Temperature, Touch, and Aroma 

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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.

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:

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

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Ep. 97 Curious about the mouth-taping trend for snoring or sleep quality? In this episode of The Doze Podcast, learn the science behind nasal breathing and how to determine if mouth tape is safe for you — based on real airway health, not viral fads.

Perfect for anyone exploring natural snoring relief or nighttime breathing support.

Listen now to make informed, science-based decisions about your sleep.

Dream Recovery Mouth Tape: Encourages nasal breathing and reduces snoring; made from organic bamboo silk.

Before you tape, ask yourself:

1️⃣ Can I breathe clearly through my nose, day and night?

2️⃣ Am I taping to avoid a bigger issue?

3️⃣ Is my sleep environment supporting healthy airflow?

4️⃣ Have I tried gentle, supportive tools first?

5️⃣ Have I consulted a professional if I feel unsure?

⚠️ Most Important

Chapters:

0:00 What is Mouth Taping?

2:48 Assessing Sleep Apnea

4:10 Risks of Using Mouth Tape

5:22 Natural Solutions for Snoring Relief

6:16 Mouth Tape Options for Nasal Breathing

7:42 Better Breathing and Sleep

9:48 Harnessing Breath for Better Sleep 

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Ep. 96 When you think about getting healthy, you probably think about what to eat, how to move, and ways to manage stress — but there’s one pillar of wellness that quietly powers them all: sleep.

In this episode of The Doze Podcast, host Soda Kuczkowski, Certified Sleep Coach and Sleep Health Educator, unpacks why sleep isn’t just recovery — it’s recalibration. You’ll learn how your body uses sleep to regulate hormones, absorb nutrients, and lock in the benefits of your hard work in nutrition, fitness, and stress management.

💡 Here’s what you’ll discover:

Why sleep is the most overlooked part of your wellness routine

The truth about “catching up” on sleep (spoiler: you can't really do it!)

How to protect your rest as an act of strength, not surrender

📅 Event Mentioned: Join Soda at the BNMC Food as Medicine Symposium – Saturday, October 25th

"When you start with sleep, everything else works better."

"Sleep makes it into almost every conversation, but usually as a complaint, not a commitment."

"Sleep isn't just about recovery, it's about recalibration."

"Protecting your sleep is not just about being rigid. It's about being respectful of your limits."

Chapters:

0:00 Sleep's Role in Wellness

1:23 Sleep vs Other Wellness Efforts

2:15 Restoration and Wellness Culture

2:46 Biological Impact of Sleep

4:08 Sleep Debt and Productivity

4:41 Sleep's Amplifying Effect

5:15 Prioritizing Sleep in Wellness Plans

6:12 Commitment to Sleep

7:18 Upcoming Symposium Invitation

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Ep. 95 What if the secret to sustainable success isn’t pushing harder, but resting smarter?  Learn how aligning with rest can elevate your leadership, sharpen your vision, and keep your business thriving without burning out.

In front of a live studio audience of entrepreneurs, Soda Kuczkowsk, host of The Doze Podcast, sits down with Healing Her Within host Maryann Rivera-Dannert to flip the script on hustle culture. From the science of sleep to the spirituality of surrender, this conversation explores how true alignment starts with rest. 

Together they break down the seven types of rest, the myth of “I’ll sleep when I’m dead,” and practical ways to restore clarity, creativity, and calm while growing your business.

Key Takeaways:

Redefine hustle — why rest is the new ROI for aligned entrepreneurs

Discover your chronotype + set a rhythm that supports your energy flow

Morning light, caffeine timing, and the science of better sleep

The 7 types of rest and how to fill each intentionally

 Boundaries that protect your peace, focus, and productivity

Recorded Live: 🎙️ WXXI Studio A, Rochester NY ✨ Aligned Entrepreneur Pod-A-Thon — Presented by JazzCast Pros

HealingHer Within Podcast with MaryAnn Rivera-Dannert 

START WITH SLEEP — Programs, workshops, and resources for better rest and recovery 👉 startwithsleep.com

🎧 Referenced Episodes of The Doze Podcast

Morning Light Guide — Learn how to regulate your circadian rhythm naturally through light exposure

"Bedtime Begins at Breakfast" — Why your morning habits determine your nighttime rest

"Caffeine Hacks" — How to manage caffeine intake and boost your energy without wrecking your sleep

"Do You Lose if You Snooze?" — The truth about the snooze button and how to wake up feeling refreshed

0:00 – Welcome to The Doze Live from WXXI Studio A

0:35 – The New Hustle: Why Rest Is the Ultimate Self-Care

2:05 – “I’ll Sleep When I’m Dead”: Busting the Restless Culture Myth

3:20 – The Mental Load of Women in Leadership

5:40 – The Power of Subtraction: Making Space for Wellness

6:50 – Maryann’s Ayahuasca Journey & the Message to Rest

9:00 – The Seven Types of Rest Explained

12:20 – Discovering Your Chronotype: Bears, Wolves, Lions & Dolphins

16:00 – Setting Boundaries Around Sleep & Mental Rest

18:10 – Bedtime Begins at Breakfast: Light, Caffeine & Consistency

23:20 – The Science of Napping & Sleep Cycles

25:00 – Snooze Buttons, Sleep Disorders & Resetting Your Rhythm

26:20 – Final Thoughts: Rest as a Radical Act for Entrepreneurs

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Ep. 94 "Sleep isn’t what you do when you’re done working—it’s what makes everything else possible".

Before the live episode with Maryann Rivera-Dannert drops from the Aligned Entrepreneur Pod-a-Thon, host Soda Kuczkowski invites you to pause, breathe, and realign.

In this reflective episode, Soda reframes sleep from being a passive recovery period to your most powerful realignment tool. 

Discover how shifting from hustle to harmony transforms not just your sleep—but your results.

In this episode:

✨ Shift from hustle to harmony

🧘🏽‍♀️ Treat sleep as your strategy, not your setback

🚀 Achieve more through alignment, not exhaustion

Because you don’t need another productivity hack — you need realignment. And it starts tonight. 🌙

#TheDozePodcast #SleepWellLeadWell #AlignedEntrepreneur #MindsetShift #RestIsProductive

Chapters:

0:00 Welcome + Introduction: Sleep as Realignment  

0:25 Episode Overview: Sleep as Alignment  

1:26 Rethinking Sleep: Beyond Recovery and Self-Care  

1:59 Mindset Shift: From Hustle to Harmony  

2:56 Sleep as a Strategy, Not a Setback  

3:50 Achievement Through Alignment  

4:16 Closing Thoughts on Realignment + Rest  

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Ep. 93 Have you been prescribed Trazodone to help you sleep? You may be surprised to learn it was never designed as a sleeping pill—it’s actually an antidepressant being used off-label for insomnia.

In this episode of The Doze Podcast, sleep health educator Soda Kuczkowski explains why Trazodone often falls short, what the American Academy of Sleep Medicine really recommends, and which evidence-based solutions can restore your natural sleep.

What's Inside?

Trazodone is not FDA-approved for insomnia and isn’t recommended as a first-line treatment.

CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold standard for lasting results.

Natural supports like GABA and glycine can help regulate sleep without prescription side effects.

 Seeing a sleep specialist is critical for uncovering root causes and creating a personalized plan.

“If your sleep plan begins and ends with Trazodone, you’re not receiving evidence-based care.”

🎧 Recommended Episode:

Ep. 2 :Your Doctor doesn't sleep well either 

Ep. 9: Diagnosing Sleep Disorders at Home: Your Easy Guide

🔗 www.startwithsleep.com

Chapters:

0:00 – Long-Term Trazodone Use: What You Need to Know

1:29 – Trazodone for Sleep? Better Alternatives Explained

2:25 – Why “Non-Addictive” Sleep Aids Became Popular

2:55 – The Real Risks of Trazodone for Insomnia

4:29 – Hidden Dangers of Relying on Sleep Meds

4:58 – Why a Sleep Specialist Matters for Insomnia

6:05 – Talk to Your Doctor Before Changing Meds or Adding Supplements

6:40 – Natural Sleep Aids That Work: GABA & Glycine

7:08 – Don’t Settle: Demand Better Sleep Solutions Beyond Trazodone

9:11 – Teaser: Live at The Aligned Entrepreneur Pod-a-Thon

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Ep. 92 What happens to your sleep when life suddenly shifts? Maybe it is a career change, a move, a growing family, or an evolving business. Transitions can leave you stretched thin, running late, and wondering how you will ever find your rhythm again.

In this episode of The Doze Podcast, certified sleep coach Soda Kuczkowski opens up about her own season of change—moving The Doze into a warehouse, closing the START WITH SLEEP resource center and storefront after ten years, and navigating her daughter’s busy schedule—all while balancing the daily demands of work and family. Through her story, you will see that disrupted sleep in times of change is not a permanent setback—it is an invitation to adapt. Sleep is not about perfection; it is about course correction.

🌙 What you’ll learn:

💬 Notable Quotes:

🎧 Tune in now to hear Soda’s candid story and take away actionable tools to protect your sleep no matter what life throws at you.

👉 Don’t miss your chance to get personalized sleep coaching with Soda during the live Q&A after The Doze podcast recording at the Aligned Entrepreneur Pod-a-Thon on Saturday, Sept. 27 at WXXI Studio A in Rochester, NY. Don’t miss your chance to reset your relationship with rest and success!

⁠WXXI Presents the Aligned Entrepreneur Pod-a-Thon | JazzCast Pros⁠⁠

Use promo code ALIGNED for On-Camera, VIP Seating

Chapters:

0:00 – Sleep Hacks for Life’s Biggest Transitions

2:37 – From Retail Shop to Personalized Sleep Coaching

3:25 – Balancing Rest When Life Gets Chaotic

4:51 – Grounding Rituals That Keep You Centered

6:14 – Flexible Routines for Unpredictable Seasons

8:33 – Wind Down Smarter, Sleep Stronger

9:11 – Consistency Counts: Protecting Sleep in Disruptive Times

10:09 – Resilience Starts with Rest

10:55 – Why Great Leaders Prioritize Sleep

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Ep. 91 Think you can hack your body into needing less sleep? Think again. The secret isn’t less sleep—it’s better sleep.

Here’s the truth: you can’t cheat biology. But you can optimize the sleep you are getting. In this episode of The Doze Podcast, Sleep Health Educator and Certified Sleep Coach Soda Kuczkowski helps you reset your mindset about sleep, guiding you through a reflection and introducing a simple framework to help protect the sleep you do get.

 In this conversation, Soda breaks down:

✔️ Why the cultural myth of “doing more with less sleep” is holding you back.

✔️The science of why your body cannot adapt to needing less sleep.

✔️ The S.L.E.E.P. Framework—five practical steps to optimize your hours.

Resources:

🌟 Join Soda for a live Q&A at the Aligned Entrepreneur Pod-a-Thon at WXXI Studios in Rochester, NY on Saturday, Sept. 27. Don’t miss your chance to reset your relationship with rest and success!

WXXI Presents the Aligned Entrepreneur Pod-a-Thon | JazzCast Pros

Use promo code ALIGNED for On-Camera, VIP Seating

Chapters:

0:00 – Optimizing Sleep for Success

1:52 – Mindset and Better Sleep Habits

2:58 – Sleep: The New Luxury for Health & Success

3:49 – Why Sleep Powers Health and Productivity

6:09 – Routines & Environment for Quality Rest

6:35 – Intentional Habits That Improve Sleep

8:00 – Transforming Sleep for Personal & Community Success

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Ep. 90 Do you find yourself sacrificing sleep during the week and then trying to make up for it by sleeping in on the weekends?

✨What’s Inside?

Chapters:

0:00 – Why You Can’t Catch Up on Sleep

0:50 – Sleep Debt: What It Really Costs You

2:18 – Weekend Oversleeping Backfires

5:10 – Consistency = A Stronger Body Clock

6:00 – Smarter Sleep with the Sleep Space App

6:54 – Micro Recovery: Small Habits, Big Impact

8:13 – Consistency Wins Over Catch-Up

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