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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Ep. 75 If you're burning out while trying to be everything for everyone, this episode will show you the most overlooked tool for reclaiming your power: sleep. Not just more of it—but better, intentional rest that strengthens your presence, sharpens your mind, and restores your confidence.

In this episode of The Doze, Soda Kuczkowski, certified sleep coach and founder of START WITH SLEEP, breaks down how sleep is the secret weapon for today’s high-achieving women.

From corporate leaders to caregivers, women carry a unique mental load—and yet we’re conditioned to sacrifice rest in the name of productivity. Soda argues that sleep is not self-care—it’s strategy.

Whether you’re navigating burnout, decision fatigue, or simply seeking clarity in chaos, this episode gives you permission to rest—and the tools to do it well.

✨ Notable Quotes:

🛏️ "If you want to lead with real confidence, the kind that radiates from being clear-headed and grounded, you need to sleep like you mean it."

🌙 "Sleep is not the thing that gets in the way of your goals. It’s what makes them possible."

💼 "Well-rested women lead differently. We listen better, we decide faster, we love harder, and we walk into rooms and command respect."

🔑 Key Takeaways:

Rest is a leadership strategy—not a luxury.

Hormonal cycles and caregiving demands make quality sleep essential for women.

A healthy sleep routine enhances decision-making, emotional regulation, and resilience.

Sleep helps rebuild confidence from the inside out.

The ripple effect of modeling healthy sleep in families and workplaces

Actionable strategies to protect your rest and prioritize yourself again

Because the most powerful version of you? She starts with sleep.

📚 Resources Mentioned:

🔗www.startwithsleep.com

🔗www.thedoze.co

🎧 Episode Highlight: "Bedtime Begins at Breakfast"

Chapters:

0:00 Sleep as a Leadership Strategy for Women

1:58 The Impact of Sleep on Women's Mental and Physical Health

5:22 Sleep as a Superpower for Leadership and Longevity

7:20 Practical Steps to Enhance Sleep and Boost Self-Leadership

9:29 The Power of Rested Women in Leadership

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Ep. 74 Tired of crashing before you finally take a break? In this episode of the Doze Podcast, sleep health educator Soda Kuczkowski reveals why your rest days aren’t working—and what you actually need to feel recharged.

Hint: it’s not another nap or vacation day. It’s a Reset Rhythm—and she’s about to teach you exactly how to build one that fits your life.

She shares tips for identifying personal wellness baselines, early warning signs of stress, and emphasizes the importance of a personalized recovery toolkit. Discover how to implement rituals that anchor your energy and calm—every day, not just when you're falling apart. 

Rest days aren’t enough—you need a reset rhythm that supports your mind, body, and hormones.

Burnout is preventable with intentional daily, weekly, and seasonal reset rituals.

Learn to identify your personal "off signals" and develop a toolkit to self-correct fast.

Sensory cues and recovery rituals (like weighted blankets, peppermint oil, and tech breaks) are powerful allies.

Discover how to create a "recovery ritual box" and use it before things fall apart. " also provide alternative titles and subtitles. 

"When you feel overwhelmed, it's not a sign to push harder; it's a signal to pause and listen."

"Your nervous system needs recovery, your hormones need recalibration, your brain needs stillness."

"You deserve more than a life that runs on fumes. You deserve a rhythm that works with your body, not against it."

00:00 – Why Rest Days Aren’t Enough

01:05 – Soda’s Burnout Wake-Up Call 02:22 – Self-Care Isn’t the Answer 03:21 – How to Find Your Baseline

04:18 – Spot Your “Off Signals” Early

05:15 – Build Your Reset Toolkit

06:48 – Create a Recovery Ritual Box

07:13 – 3-Step Reset Ritual

08:18 – Daily Reset Boosters

09:25 – Weekly & Seasonal Reset Ideas

11:07 – Reflect, Realign, & Recharge

11:34 – You Deserve More Than Fumes

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Ep. 73 Ever said, “If you don’t behave, you’re going straight to bed”? You’re not alone—but what if phrases like that are doing more harm than good? This episode will make you rethink how you talk about bedtime—and why it matters more than you think.

In this episode of The Doze Podcast, sleep educator and coach Soda Kuczkowski breaks down how the language we use around bedtime shapes our children’s emotional connection to rest. From empty threats to well-meaning bribes, we explore how common phrases can unintentionally turn sleep into something kids fear, resent, or misuse—even into adulthood.

📌What’s Inside?

Shift language around bedtime to reduce resistance.

Discover how bedtime language becomes internalized and can impact long-term mental and emotional health.

Understand that sleep is a biological need, not a behavioral consequence.

Learn how a healthy relationship with sleep starts with the way we talk about it.

Reframe bedtime as an act of care, planting the seeds for a positive, lifelong connection to sleep and well-being.

⏱️ Chapters:

00:00 – Intro: What we say vs. what they learn

01:05 – The problem with using bedtime as behavior management

02:40 – Sleep as punishment vs. sleep as privilege

04:15 – Emotional wiring: What children internalize about rest

06:00 – How adult sleep struggles often begin in childhood

07:25 – Reframing bedtime as an act of love

08:45 – Final thoughts: Rest is not earned—it’s essential

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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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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.

🛏️ 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.

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

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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.”

• 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.

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

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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.

✅ 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.

🗣 “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.”

📍 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

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  

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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.

💤 Ready to take your sleep to the next level? This is the episode that changes your mornings.

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

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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.

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

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