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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Ep. 66 Are you still waking up groggy, even after a full night’s sleep? The secret to feeling truly refreshed in the morning isn’t just about how long you sleep—it’s about how you wake up.

In this episode of The Doze Podcast, host Soda Kuczkowski shares 7 science-backed steps to starting your day with energy and focus. From resisting the snooze button to using energizing scents, Soda reveals simple yet powerful habits that set the tone for a productive day and better sleep at night.



1. Resist the Snooze Button – Stop disrupting your sleep cycles and wake up with purpose.

2, Get Natural Light Early – Boost serotonin and regulate your body’s natural rhythm.

3.  Delay Your Coffee – Let your body wake up before relying on caffeine.

4. Hydrate First – Replenish your body with water to kickstart metabolism and mental clarity.

5. Move Your Body – A few minutes of stretching or walking can increase circulation and alertness.

6. Use Energizing Scents – Essential oils like citrus and peppermint stimulate wakefulness.

7. Eat a Balanced Breakfast – Fuel your day with protein, healthy fats, and fiber for sustained energy.

💡 Bonus Tip: Start your day with something to look forward to! Whether it’s your favorite playlist, a quiet moment with coffee, or a goal for the day—having purpose makes getting up easier.

🎧 Listen now to learn how to build a morning routine that fuels your day and improves your sleep!

0:00 Morning Energy Insight

1:06 Crafting a Morning Routine

2:07 Tip 1: Resist the Snooze Button

3:02 Tip 2: Light Exposure Matters

4:07 Tip 3: Timing Caffeine Wisely

5:01 Tip 4: Hydration Before Caffeine

5:37 Tip 5: Incorporate Movement and Stretching

6:50 Tip 6: Use Energizing Scents

7:46 Tip 7: Balanced Breakfast

8:34 Conclusion and Next Episode Teaser

Resources:

The Doze Sleep Products

#BetterSleepTonight #MorningRoutine #HealthyHabits #SleepHealth #SleepTips

#RestfulSleep #TheDozePodcast #SleepCoach #MorningHabits #SelfCareRoutine #MorningMotivation #DailyRoutine

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Ep. 65 Does hitting snooze actually help you feel more rested, or is it secretly sabotaging your mornings? The truth is that extra 5-10 minutes of “sleep” isn’t actually helping you feel more rested. In fact, hitting snooze can throw your body into a cycle of stress and grogginess that lasts for hours.

On today’s episode, sleep coach Soda Kuczkowski breaks down the real impact of the snooze button and how it’s quietly draining your energy levels. We’ll discuss why your brain struggles with fragmented wake-ups, how snoozing spikes cortisol levels, and what you can do instead to start your day feeling refreshed—not foggy.

What's Inside?

✅Snooze Sabotage: Hitting the snooze button disrupts your sleep cycles, creating more grogginess and fatigue than if you had woken up with the first alarm.

✅Stressful Start: Alarms can trigger stress responses, leading to elevated cortisol levels that set a stressful tone for your day.

✅ Science Behind Sleep Inertia and why waking up can feel so hard.

✅Why Some People (Like Night Owls and Younger Adults) Might Get Away With Snoozing.

✅ What It Means If You Sleep Through Your Alarm and how to fix it.

✅Effective Alternatives: Utilizing gradual wake-up methods and establishing a consistent sleep routine can significantly improve morning energy and productivity.

💡 If you want to start your day feeling refreshed instead of drained, this episode is for you.

🔊 Notable Quotes:

💬 "Hitting snooze might feel like a mini nap, but it's actually a huge sleep disruptor."

💬 "Your brain is abruptly yanked out of unfinished sleep, leaving you feeling more exhausted."

💬 "The sooner you signal to your body that it’s time to start the day, the faster you'll shake off sleep inertia."

🔗 Resources:

📱 Sleep Space App (14 Day Trial)– Tracks your sleep cycles and offers smart alarm features

🛏️START WITH SLEEP – Educational resources to improve sleep health including sleep coaching and home sleep testing.

😴 The Doze Sleep Products

Chapters:

0:00 The Impact of Snoozing on Sleep and Morning Energy

2:17 The Hidden Costs of Hitting the Snooze Button

6:41 Overcoming Sleep Challenges and the Snooze Button Habit

9:19 Morning Routines for a Gentle and Energizing Start

10:37 Smart Snoozing Strategies for Better Sleep and Morning Routines

#BetterSleep #WakeUpRefreshed #TheDozePodcast #Snooze

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Ep. 64 "It’s just one hour—how bad can it be?" Spoiler alert: really bad.

Every year, Daylight Saving Time sneaks up on us, stealing an hour of precious sleep and leaving millions of people groggy, cranky, and completely out of sync. But could this be the last time we ever change the clocks?

What's Inside?

In this episode of The Doze Podcast, sleep coach Soda Kuczkowski breaks down:

✅ Why we still do DST—and whether we should keep it, ditch it, or fix it.

✅ The shocking ways DST impacts your body—from sleep struggles to heart risks.

✅ The fight between Standard Time & DST—which one is better for your health?

✅ How to survive the time change without feeling like a total zombie.

✅ National Napping Day—because let’s be honest, we’re all going to need it.

🎙 "Your sleep is too important to leave up to chance. Set yourself up for success and prioritize your rest even when the clocks work against you." - Soda Kuczkowski

Other Notable Quotes:

So, what do you think—should we stop changing the clocks for good? Hit play to find out, and let’s talk! 🕰😴

Chapters:

0:00 Exploring Daylight Saving Time and Its Impact on Sleep

1:07 Optimize Your Sleep With Seasonal Adjustments 

2:38 The Impact of Daylight Saving Time on Health and Safety

3:39 Permanent Standard Time Vs Daylight Saving Time

5:43 Tips for Easing Into Daylight Saving Time Changes

7:08 Mastering Sleep During Daylight Saving Time Transitions

8:02 Debating Daylight Saving Time and National Napping Day

#DaylightSavingTime #SleepHealth #TheDozePodcast #NationalNappingDay

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Hey Dreamers! It’s Soda from The Doze Podcast, here with a quick update. I am taking a short break to recharge, reflect, and plan some incredible new episodes for you. But don’t worry—we’ll be back in March, just in time to celebrate National Sleep Awareness Week, World Sleep Day, and National Napping Day!

Get ready for some fresh insights, powerful stories, and practical tips to help you own your rest and transform your sleep. So mark your calendars—and I will see you March 5, 2025. Until then, dream big and sleep well!

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Ep. 63 As we step into 2025, let's pause to reflect on the powerful lessons and transformative insights we gained from The Doze Podcast this past year. Here are the top 5 episodes that resonated with YOU and sparked change in your sleep and wellness journey:

💡 1. Unplugging to Recharge: The Essential Guide to Sensory Rest with Dr. Daniel Gartenberg

Dr. Daniel Gartenberg revealed how sensory rest combats overstimulation, featuring practical tools like mindfulness, nature therapy, and the Sleep Space app. 🌳

💊 2. Unlocking Deeper Sleep with Magnesium

Discover how this supplement calms the body and mind and how to incorporate it into your daily routine for better rest. 💤

⚖️ 3. Harmonizing Your Hormones for Restful Nights

Explore the connection between sleep and hormonal balance, plus actionable tips like magnesium use and lifestyle adjustments tailored for women. 💃

🎨 4. From Exhaustion to Exhilaration: Creative Rest with Stacy Mirva

Rediscover inspiration by connecting with beauty and the arts—Stacy's metalworking classes were an empowering highlight. ✨

🧠 5. Why Mental Health Starts with Sleep

Understand how sleep is foundational to emotional resilience, anxiety management, and burnout prevention. Transform your nights and your days! 🌙

Resources:

🎧 Save the Doze Top 5 Playlist on Spotify

Take the 14-Day Sleep Challenge with a Free Trial of the Sleep Space app

Shop The Doze Products

💬 Which episode impacted you the most? Share your thoughts below!

Grab your coziest drink ☕, revisit these life-changing episodes, and kick off 2025 with a renewed focus on rest, recharge, and wellness.

#DozePodcast #TopEpisodes #SleepWell #WellnessJourney

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Ep. 62 Ready to take your sleep to the next level? In Part Two of the 14-Day Sleep Challenge, host Soda Kuczkowski guides you through Days 8–14, focusing on advanced strategies to enhance and sustain your sleep habits. Whether you're tackling persistent sleep challenges or building on the progress from the first week, this episode equips you with the tools to finish strong. Plus, Soda shares her own experiences with the SleepSpace app and actionable tips to keep the momentum going. By the end of this challenge, you’ll have the foundation for deeper, more restorative sleep and the energy to take on 2025 as your best self.

🎧 Tune in and complete your journey toward better sleep—one night at a time!

Resources:

Ready to reset your nights and supercharge your days? 

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Ep. 61 The Doze 14-Day Sleep Challenge is designed to help you optimize your sleep health and start 2025 feeling refreshed and revitalized. Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep

Whether you’re struggling with insomnia or looking to fine-tune your sleep habits, host Soda Kuczkowski provides a step-by-step guide to improve your nights. In this episode, we’ll dive into the transformative Sleep Space app, created by sleep scientist Dr. Daniel Gartenberg, as a powerful tool to elevate your sleep quality. From smart alarms to personalized sleep strategies, you’ll learn how to harness sleep science to wake up feeling more energized every day.

🎧 Listen now and set the foundation for the restful sleep you’ve been dreaming of!

🕒 Sleep Challenge Day 1-7 at a Glance:

⭐ What's Inside?

⚡️ Key Quote: “Sleep is a journey, not a destination. Over the next two episodes, you’ll set the groundwork for healthier, more balanced sleep habits to carry into the New Year.”

🌐 Resources:

Chapters: 

0:00:00 Join a 14-Day Sleep Challenge for Better Rest

0:04:42 Day 1 Sleep assessment and setup 

0:06:08 Day 2 Building your sleep routine

0:07:31 Adaptive Soundscapes and Meditation

0:10:30 Day 3 Optimizing with sound machines

0:13:42 Day 4 AI-Driven Circadian Optimization

0:15:56 Day 5 Smart alarms for refreshing mornings

0:17:29 Day 6 Advanced sleep tracking

0:17:53 Data-Driven Insights and Lifestyle Adjustments

0:22:01 Day 7: Reflection and adjustments

0:24:52 Mindful Habits and Advanced Techniques

🔍 Ready to improve your nights and wake up to better days? Dive into this episode and begin your 14-Day Sleep Challenge. Stay tuned for Part 2, where Soda takes you even deeper into advanced strategies to transform your sleep habits. Listen, sleep well, and dream big!

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