Ep. 85 What if the key to real healing isn’t another supplement or strategy—but simply reclaiming your right to rest?

In this episode, I step back from the performance hype and share some of my personal sleep journey from the sleepless chaos of a Vegas bachelorette trip to the unexpected burnout I faced while working in sleep medicine, to the eye-opening reality of motherhood without support. Even though sleep has always been my anchor, I have learned firsthand that it is not about perfection, gadgets, or control. It is about recovery. Healing. And maintaining your rhythm through life’s changes.

I also open up about common misconceptions, like how I even used melatonin before I really understood what it did to my sleep. And I dive into why obsessing over trackers and perfection might actually sabotage your ability to sleep. You will learn how the choices you make each day—from the moment you wake up to how you manage your mental load—can either support or sabotage your sleep.

Whether you’re a busy parent, shift worker, or just trying to sleep better—this one’s for you.

Key Takeaways:

• Sleep is your natural recovery system—not just a performance tool

• Melatonin regulates your rhythm; it doesn’t knock you out

• Daily habits, not perfection, set the stage for true rest

• Mindset matters more than gadgets when it comes to healing sleep

💬 "Sleep is not about perfection. It's about creating space for restoration."

Resources Mentioned:

Chapters:

0:00 – Your Right to Rest: The Ultimate Recovery Tool

1:27 – Vegas, Melatonin & Mistakes: My Sleep Wake-Up Call

3:23 – Moms Need Sleep Too: Why Maternal Rest Matters

5:07 – Juggling It All: Life as a Sleep Coach & Mom

5:45 – Beyond the Buzz: How Sleep Heals Mind & Body

6:32 – No Hacks Needed: Natural Sleep Tips That Work

8:11 – Smart Sleep Starts with Daily Habits & Tech Boundaries

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Ep. 84 You are not just tired—you are being taxed physically, emotionally, and financially. Sleep deprivation isn't just draining your energy; it's quietly hijacking your relationships, work performance, emotional stability, and overall peace of mind. In this honest and eye-opening episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski explores the hidden emotional, social, and financial toll of poor sleep and the small shifts that can help you take your life back.

This episode is not about guilt. It is about powerful permission to reset, recharge, and rise.

What’s Inside?

Why couples who sleep less than 7 hours experience more conflict, emotional distance, and loneliness.

The link between sleep debt and rising workplace accidents, sick days, and healthcare costs.

How sleep-deprived brains misread social cues—fueling disconnection and isolation.

Clear thinking, creativity, and resilience all begin with a well-rested brain.

Social rest matters. Intentionally connecting with people who uplift you is powerful.

Practical Steps This Week:

Track your sleep for 7 days — No guilt, just data. Use the SleepSpace App – Free 14-Day Trial.

Bookend screen time — Power down 90 minutes before bed. Try The Doze Blueblocker Glasses: https://www.startwithsleep.com/product-page/amber-blue-blocker-glasses

3. Delay conflict when tired — Respect your emotional bandwidth. Rest

before reacting.

💬 “Sleep isn’t where your potential pauses—it’s where it begins.” Whether you’re a parent, a professional, or just someone trying to keep it together, this episode is your permission slip to rest—without guilt.

Additional Resources Mentioned:

The Doze 7 Types of Rest Mini-Series

Ep. 18 - Beyond Sleep: The Power of Active and Passive Rest

Ep. 19 - Overcoming Burnout: Discover the 7 Types of Rest to Restore Your Spark

Ep. 20 - Break Free from Burnout: Mastering Mental Rest in a Busy World

Ep. 21 - Unplugging to Recharge: The Essential Guide to Sensory Rest with Dr. Gartenberg

Ep. 22 - Overwhelmed by Day, Awake by Night? The Hidden Social Cure for Rest

Ep. 23 - From Exhaustion to Exhilaration: Rediscovering Inspiration Through Creative Rest with Guest Stacey Mrva

Ep. 24 - From Overwhelm to Inner Peace: Embracing Emotional Rest with Guest Kelly Marie

START WITH SLEEP Programs

The Doze Podcast Boutique

 ⏱️ Episode Chapters

00:00 – The Hidden Cost of Poor Sleep

00:37 – Meet Your Host: Soda Kuczkowski

01:07 – Sleep Loss and Emotional Fallout

02:10 – What's for Dinner? A Case Study in Emotional Bandwidth

03:42 – From Fatigue to Social Withdrawal

04:35 – Connection as a Form of Rest

05:39 – Sleep and Mental Health: A Two-Way Street

06:53 – The Bigger Picture: Sleep and the Economy

08:17 – The Brain on Sleep Debt

08:59 – 3 Ways to Take Your Sleep (and Life) Back

10:13 – Sleep is Not a Luxury, It’s a Leadership Strategy

11:05 – The Version of You Buried Under Fatigue

11:35 – Every Night is an Invitation to Reset

12:25 – Closing Message: Share the Rest Revolution

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Ep. 83 Feeling wired but exhausted? Struggling to shut down at night, even when you’re beyond tired? It’s not just in your head; your vagus nerve could be the hidden culprit.

In this powerful episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski unpacks the science behind the vagus nerve and why it holds the key to deeper, more restorative sleep. Learn how this vital pathway between your brain and body influences stress, digestion, and emotional regulation and most importantly, how it directly impacts your ability to sleep soundly.

Discover simple, science-backed tools, from cold exposure and diaphragmatic breathing to sound therapy and aromatherapy that help stimulate your vagus nerve and reset your nervous system naturally. You’ll walk away with actionable steps, sensory-based techniques, and smart tech options you can begin using tonight.

Sleep is not just about winding down, it is about tuning in.

How simple techniques such as cold exposure, diaphragmatic breathing, and aromatherapy enhance vagal tone.

Ways to engage your five senses to calm your nervous system.

Why morning sunlight is critical to balancing your sleep-wake cycle.

Notable Quotes:

"Think about your vagus nerve as the super highway connecting your brain and your body."

"If it's weakened or inactive, you might find yourself stuck in fight or flight mode, making restful sleep nearly impossible."

"Deep diaphragmatic breathing sends immediate calming signals to your nervous system."

Chapters: 

00:00  Introduction to Vagus Nerve Connect to Sleep 

01:29  Signs of a Weakened Vagus Nerve 

02:23  Techniques to Support Your Vagus Nerve 

03:24  Sound, Smell, and Taste Solutions 

05:02  Visual Stimulation and Technology Aids 

05:51  Action Plan and Final Thoughts 

07:01  Additional Support from Start with Sleep

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Ep. 82 You say you want better sleep, but are your habits, thoughts, and choices keeping you stuck in the cycle of exhaustion?

In this episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski calls out the subtle ways we sabotage our own sleep, even when we think we are doing all the right things. From bedtime procrastination and chaotic sleep spaces to the “I’ve tried everything” mindset, Soda helps you recognize the hidden patterns that are working against your sleep—and exactly how to break them.

No perfection required. Just simple, consistent actions you can start tonight to reset your routine and reclaim your sleep.

What's Inside?

Why saying “nothing works” is often the biggest barrier to better sleep

How to break the loop of bedtime procrastination

The power of consistent wake-up times (even on weekends)

What your bedroom may be silently telling your brain

How to reduce sleep disruptions from eating, drinking, or tech use

A wind-down routine that works—without needing an hour or a spa

A gentle but firm mindset shift to help you stop self-sabotaging and start sleeping

Notable Quotes:

"Sleep is not a reward you get after checking off your to-do list. It's the foundation that makes everything else possible."

Resources:

Ep. 5 - Reset Your Sleep-Wake Cycle: Tips to Get Back in Sync

Ep. 29 - Set It & Forget It: A Guide to Crafting Your Ideal Sleep Sanctuary

Chapters:

0:00 Breaking the Cycle of Self-Sabotage for Better Sleep

1:11 Welcome to the Doze Podcast

3:05  Shut Down and Sleep Prep

3:30 Set a Fixed Wake-up Time

4:43 Creating a Sleep-Friendly Environment and Nighttime Rituals

6:07 Yoga Pose for Sleep: Legs Up the Wall Benefits

7:08 Reflect on Your Self-Sabatoging Thoughts 

8:26 Call to Action

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Ep. 81 While Soda catches up on her own rest during a well-deserved vacation 🛫 we’re revisiting one of our most-loved episodes to help you actually sleep while traveling.

Whether you're hopping time zones or just road-tripping a few hours away, this episode of The Doze Podcast is packed with practical tips to help you get quality rest away from home.

😴 How to adjust your sleep schedule before your trip

🧳 What to pack for a better night’s sleep

🏨 How to pick the right room and set the mood for deep rest

✈️ Ways to beat jet lag, block out noise, and stay comfy

Hit play for a travel-ready sleep checklist that will have you waking up refreshed—no matter where you are in the world.

Resources:

Sleep Space App: Recommended to drown out background noise and to maintain deep sleep. [Free 14-Day Trial Link]

Light Dims: Reusable black cling-ons to cover intrusive LED lights.

Amber Night Light: Dimmable night light ideal for travel.

Ember Wave Device: Wearable Wrist Band: A personal thermostat to maintain comfort. Code: THEDOZE15

Amber Blueblocker Glasses: To minimize exposure to blue light after the sun has set.

Moldable Ear Plugs: Comfortable fit and seal to keep out noise for a deeper night's sleep.

Magnesium Spray: Ideal for travelers, offering quick relief from muscle tension, improved sleep quality, reduced stress, and convenient portability, all while being fast-absorbing for immediate benefits.

Sleep EyeMask: Best rated to block out all the light that can disrupt your sleep.

Light Therapy Lamp: Use it as a natural energy booster and to set yourself to a different time zone.

Eucalyptus Essential Oil: Perfect for travel. It helps open airways, relieve snoring, and reduce inflammation. Apply on pressure points.

Chapters:

00:00 – Out of Office: Soda’s Taking Her Own Advice

00:28 – Sleep Like a Pro on the Go: Why This Replay Matters

01:25 – Prepping for Travel: Sleep First, Then Suitcase

02:08 – Adjust Your Sleep Schedule Before You Go

02:22 – What’s in Soda’s Sleep Travel Kit?

03:07 – Hydration and Moisture: Your Secret Weapons

03:19 – In-Flight Sleep Tips & What to Wear

03:56 – Skip the Booze, Stick with Water

04:09 – Adjusting to a New Time Zone

04:18 – Grounding & Resetting Your Internal Clock

04:53 – Choosing the Right Room for Better Rest

05:20 – Room Setup by the 5 Senses

05:35 – Blocking Light and Controlling Visual Disruptions

06:35 – Minimizing Noise: Earplugs & Sound Machines

08:05 – Touch: Temperature, Textures, and Comfort

08:53 – Smell: Essential Oils and Personal Items

09:26 – Taste: Snacks & Staying Hydrated

09:52 – Turn Any Room into a Sleep Sanctuary

10:03 – Subscribe, Review, and Sleep Well

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Ep. 80 Think sleeping apart means drifting apart? Think again. If you've been silently suffering through snoring, restless nights, or emotional distance, this isn’t a sleep divorce—it’s your chance for a sleep upgrade. It might just be the most effective couples therapy you never considered.

Ask yourself: Is the tension in your relationship really only about chores? It’s not just what needs to get done, it’s the fact that you’re running on empty. And when you're depleted, patience fades, presence slips, and connection becomes harder to give. 😮‍💨

If sleep struggles have been quietly driving a wedge between you and your partner, this episode is your wake-up call to look a little closer—and start making rest the foundation for reconnection.

Certified sleep coach Soda Kuczkowski breaks down how poor sleep fuels disconnection and why prioritizing sleep may be the most intimate, restorative move you can make as a couple.

🔑 What’s Inside?

Why sleep deprivation fuels disconnection, not just fatigue

How to talk about sleep without hurting feelings

The surprising benefits of sleeping in separate rooms

Low-pressure ways to build a joint sleep strategy

Tools, apps, and product tips to reduce snoring and restlessness

Resources:

Get all Soda’s favorite sleep tools and guides at TheDoze.co

Follow along on Instagram @startwithsleep or @thedoze.co

💬 Notable Quotes

💤 “Sleeping in separate rooms is not a sign of failure. It’s a sign that you value your sleep and your relationship.”

⏱️“Sleep is where your relationship either fractures or fortifies.”

💘 “Sleep is not separate from your relationship. It is your relationship. It’s the foundation of how you speak to each other, how you touch each other, and how you feel seen and supported.”

Chapters

00:00 – The real reason couples grow apart

01:02 – Fighting because you’re tired, not incompatible

02:27 – Debunking the taboo of separate beds

03:21 – How sleep deprivation damages empathy and desire

04:16 – What to do if your partner snores

05:19 – Conversation starters that don’t feel like ultimatums 06:41 – Building a better sleep toolbox together

07:37 - Connection games that rebuild emotional intimacy

09:14 - Ask this one question to deepen understanding

10:00  Why sleep is the most underrated relationship strategy

10:50 Final word: Protect your relationship by prioritizing rest

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Ep. 79 Think your glow-up comes from a bottle? Think again.

What if the real secret to youthful skin, radiant hair, and boundless energy has been hiding in your sleep schedule all along? Certified Sleep Coach Soda Kuczkowski reveals how beauty sleep isn’t just a cliché—it’s your most potent anti-aging ritual. Before you buy another serum, press play.

What's Inside?

Why midnight to 2am is your "magic window" for collagen production ✨

How poor sleep contributes to dull skin, brittle hair, and mental fog

Daily habits and bedtime rituals that reverse aging from the inside out

The real reason your $100 night cream isn’t working (hint: it’s not the cream)

A simple, free nighttime ritual that can change how you look and feel by morning

Chapters:

00:00 – Welcome: The truth about sleep and aging

01:00 – Why sleep is better than skincare

02:00 – Your skin’s nightly renewal process

03:00 – Sleep + hair health = shine, strength, and growth

04:00 – Boosting energy and muscle recovery overnight

05:00 – Brain clarity and reducing oxidative stress

06:00 – Soda’s personal bedtime beauty rituals

07:00 – Why nasal breathing is a sleep (and beauty) game-changer

08:00 – Environmental hacks: light, air, and temperature

09:00 – Silk pillowcases, hydration, and next-level beauty sleep

10:00 – Final thoughts: The glow-up starts in your bed

💤 Want to reverse aging without injections or expensive routines? It starts with sleep.

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Ep. 78 If you’ve ever felt guilty for resting or pushed sleep to the bottom of your to-do list, this episode is your wake-up call—in the gentlest, most loving way. We invite you to rethink sleep not as a luxury, but as a declaration of self-worth.

In this episode of the Doze Podcast, Soda explores why rest is more than recovery—it's resistance. Backed by compelling research, including a 2022 study from Behavioral Sleep Medicine, Soda unpacks how self-esteem directly impacts sleep quality and why those who value themselves tend to sleep deeper and longer.

This isn’t just a wellness tip—it’s a cultural shift. 

You'll learn how to:

✨ Reframe rest as receiving, not quitting

🛋️ Build your own “sleep shelf” of soothing bedtime rituals

🧘🏽‍♀️ Add micro-rests into your day to recharge with intention

🛏️ Transform your sleep space into a reflection of how deeply you honor yourself

Whether you’re a chronic giver or someone stuck in hustle mode, this episode offers a new lens to see rest as your birthright—not something to earn.

Memorable Quotes:

“The way you treat your sleep is the way you treat yourself.”

“Receiving rest is not quitting; it’s claiming what is already yours.”

“Your best days begin with your best nights.”

“Sleep is not a luxury; it’s a reflection of your worth.”

Hit play and start honoring your need for rest—not just to feel good, but because you deserve to.

Chapters:

0:00 Sleep as Self-Worth

0:33 Show Intro

1:34 Reframing Rest as Receiving, Not Quitting

2:37 Building a Sleep Shelf 

4:09 Embracing Micro Rests Throughout the Day

4:43 Creating a Sleep Space That Reflects Self-Worth

5:44 Closing Thoughts on Sleep and Worth

Music from #Uppbeat

https://uppbeat.io/t/tranquilium/night-sky

License code: FIZCALGOILNJLJRS

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Ep. 77 What if your self-doubt isn’t a mindset issue—but a sleep issue?

You’re not overthinking because you’re weak—you’re under-rested.

In this powerful episode of the Doze Podcast, certified sleep coach Soda Kuczkowski reveals how sleep deprivation quietly sabotages your intuition, decision-making, and self-trust, especially for women carrying the weight of emotional labor. If you’re exhausted from second-guessing every choice, it’s time to stop blaming your mindset... and start healing your brain.

Sleep isn’t just rest—it’s mental recalibration.

A sleep-deprived brain defaults to people-pleasing.

REM sleep = Intuition Booster. Skipping it means you’re literally cutting yourself off from your inner wisdom.

Notable Quotes:

“A rested woman knows what she wants.”

“Sleep is a power move.”

Resources:

The Doze - Topical Magnesium Spray

Chapters:

00:00 – Intro: What If It’s Not Mindset, But Sleep?

00:33 – Welcome to Doze: Meet Soda Kuczkowski

00:54 – Why Self-Trust Begins with Sleep

01:28 – How Sleep Deprivation Glitches Your Brain

01:55 – The REM Cycle: Your Intuition Booster

02:25 – Survival Mode vs. Self-Trust

02:53 – Why Women Are Hit Harder by Sleep Loss

03:45 – Biology Over Mindset: Sleep & Social Conditioning

04:12 – Step 1: Protect Your REM Sleep

04:38 – Step 2: Treat Sleep as Emotional Hygiene

05:28 – Step 3: Decide Your Bedtime Early

05:56 – Step 4: Track Your Clarity & Intuition

06:22 – Step 5: Rewrite the Narrative—Sleep is a Power Move

07:28 – Final Thoughts: Sleep Builds Self-Trust

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Ep. 76 Tired of chasing sleep in a bottle? 😴 Before you spend another dime on that “miracle” sleep product, let’s break down the truth about the booming sleep product industry—and explore why your solution to better sleep likely lies in your habits, not your shopping cart.

We are constantly bombarded with ads promising deeper sleep and more energized mornings. From melatonin gummies to high-tech trackers, the options are endless. But do they actually work? And more importantly—do they work for you?

In this episode of the Doze Podcast, certified sleep coach Soda Kuczkowski exposes the disconnect between the booming market of sleep aids and what actually helps. She shares five powerful questions you should ask before buying anything, and explains why building better habits matters more than any one product.

"The truth is, your quest for better sleep rarely lies within the product itself."

Resources:

The Doze Sleep Shop

5 Questions to Ask Before You Buy a Sleep Product

  1. What issue am I actually trying to solve?

  2. Have I tried habit changes first?

  3. Does this fit my lifestyle?

  4. Am I willing to commit long enough to track results?

  5. Is this product backed by unbiased feedback?

Chapters:

00:00 – The Illusion of Instant Sleep Fixes

00:53 – Welcome to Doze: A Habit-First Approach

01:18 – Sleep Marketing vs. Sleep Reality

02:20 – Why 'Trying Everything' Doesn’t Work

03:25 – Your Habits Could Be Sabotaging Sleep

03:54 – Reframe Sleep as Essential Fuel

04:30 – 5 Questions to Ask Before You Buy a Sleep Product

06:01 – Final Thought: Tools Help, Habits Heal

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