The Doze Podcast

By Soda KuczkowskiHealth & Fitness Mental Health Education Self-Improvement

The Doze Podcast episodes

January 31, 2024The Great Online Sleep Scam - What You Need to Know
Ep. 15 Discovering reliable sleep advice online can be overwhelming. In this episode, sleep coach Soda Kuczkowski helps you navigate the sea of information and identify credible sources. She emphasizes the importance of seeking advice from sleep professionals and being cautious of quick fixes or advice from individuals outside their area of expertise. With the vast amount of information available online, it's vital to filter out noise from valuable advice, especially when it comes to health and wellness.

"Look for advice from reputable sources, ideally backed by scientific research, and be wary of quick fixes or products that promise miraculous results."

Resources Mentioned:
Ep. 2 - Your Doctor Doesn’t Sleep Well Either

Key Takeaways:
Understand that sleep is highly personal and what works for others may not suit you; seek individualized advice.
Be discerning of the qualifications and training of those offering sleep advice and ensure they specialize in the area you need help with.
Dodge the lure of quick fixes or trending sleep hacks, focusing instead on solutions backed by research.
Consider collaborating with a sleep professional to address underlying sleep disorders that cannot be remedied through sleep hygiene alone.
Always listen to your body's unique signals and prioritize getting back to the basics of sleep hygiene.

Chapters:
0:00:00 - Introduction to the topic of sleep advice online
0:00:26 - The overwhelming amount of sleep advice available online
0:00:55 - Sleep advice should be personalized and backed by research
0:01:26 - Beware of advice from non-experts and influencers
0:02:21 - Differentiating between credible sources and quick fixes
0:03:12 - The importance of seeking advice from sleep professionals
0:04:00 - The issue of health professionals offering sleep advice without expertise
0:05:09 - The importance of relevant qualifications and ongoing training
0:06:27 - Advocating for yourself and seeking medical sleep help
0:08:35 - Evaluating popular sleep tips and tricks
0:09:41 | Conclusion and reminder to listen to your body

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11 min
January 24, 2024 Stress at Night: Tackling the 3 AM Wake-Up Mystery
Ep. 14 Why do you keep waking up in the middle of the night, particularly around 3:00 a.m.? To get a better understanding, we must first dive into the role of cortisol, the body's stress hormone, in disrupting sleep and discuss the various factors that can contribute to elevated cortisol levels. From establishing a regular sleep routine to incorporating calming activities before bed, this short episode provides actionable strategies and practical tips and tools for managing cortisol levels to help you optimize your sleep and overall well-being.

"It's about finding that sweet spot where your cortisol levels are balanced, not too high and not too low, especially when it's time to hit the sheets." - Soda Kuczkowski

Key Takeaways:
• Elevated cortisol levels can disrupt sleep and keep the brain on high alert, making it harder to fall asleep and stay asleep.
• Waking up around 3:00 a.m. can be a sign of imbalanced cortisol levels and a call to take a closer look at lifestyle habits and stress levels.
• Establishing a regular sleep routine, including consistent bedtimes and wake-up times, can help regulate the body's internal clock and improve sleep quality.
• Engaging in calming activities before bed, such as reading, listening to soothing music, or practicing deep breathing exercises, can signal to the body that it's time to wind down.
• Mindfulness practices, such as meditation and deep breathing exercises, can effectively reduce stress and balance cortisol levels.
• Natural sleep aids include passionflower tea and ashwagandha are available at the Doze, as well as the benefits of magnesium for relaxation.

Resources Mentioned:
Magnesium Topical Spray
Sleep Blend Supplement Bottle
Sleep Supplement Blends - Singles
Blue Blocker Glasses
Night Light

Chapters:
0:00:00 Introduction to the topic of waking up at 03:00 a.m.
0:00:28 Explanation of cortisol and its impact on sleep
0:01:51 Factors that can cause waking up at 03:00 a.m.
0:04:00 Importance of understanding individual cortisol sensitivity
0:05:54 Tips for managing cortisol levels and improving sleep
0:09:09 Natural aids for reducing cortisol levels
0:09:33 Summary and conclusion
0:10:07 Ashwagandha as an adaptogen for reducing stress and anxiety
0:11:10 The benefits of magnesium for sleep and relaxation
0:11:52 Closing remarks and invitation to subscribe to the podcast

Credits:
Hosted by Soda Kuczkowski , CEO of Start with Sleep and the Doze.co
Edited by JazzCast Pros

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13 min
January 17, 2024The Shocking Impact of Sleeping with the TV On
Ep. 13 Discover the surprising ways that sleeping with the TV on can harm your sleep quality and overall health. In this episode, sleep coach Soda Kuczkowski explains how even the smallest amount of light can disrupt your body's natural sleep rhythm and lead to increased stress on the heart. She offers practical tips for creating a sleep-friendly environment, including using blue blocker glasses, controlling bedroom lighting, and finding alternative sources of soothing sound. Break the TV sleep association and improve your sleep tonight.
"The presence of light, even through closed eyelids, can also trigger a response from the sympathetic nervous system, that part of your system that controls that fight or flight response."

Key Takeaways:
Light exposure, especially blue light from screens and LED bulbs, can disrupt the body's natural circadian rhythm and suppress the production of melatonin, the hormone responsible for sleep regulation.
Even the dimmest light can interfere with sleep, making it harder to fall asleep and reducing the depth of sleep.
Creating a sleep-friendly environment involves gradually dimming lights before bedtime, avoiding screens for at least an hour before sleep, and using blue blocker glasses or screen filters.
Controlling bedroom lighting with blackout curtains, sleep masks, or red/amber nightlights can enhance sleep quality.
Alternatives to sleeping with the TV on include substituting noise with soothing sounds or sleep-friendly podcasts and practicing relaxation techniques like deep breathing or progressive muscle relaxation.

Resources Mentioned:
Best Rated Sleep Eye Mask
Yellow Blue Blocker Glasses
Amber Blue Blocker Glasses
Red Blue Blocker Glasses
Bedside Amber Light Bulb
Night Light 2 pack -

Sleep Apps:
SleepSpace
White Noise Lite
Calm App

Chapters:
0:00:00 Introduction to the topic of sleeping with the TV on
0:00:27 The impact of light on sleep quality
0:01:33 How light exposure affects heart health and insulin regulation
0:03:12 The link between sleeping with the TV on and health issues
0:03:46 The importance of sleep quality
0:04:30 Tips for creating a sleep-friendly environment
0:07:00 Alternatives to sleeping with the TV on
0:09:07 Conclusion and call to action

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11 min
January 10, 2024Unlocking Resiliency: The Surprising Power of Sleep
Ep. 12 Did you know that when you sleep, your body is actually active and at work, keeping you functioning at your best?

In this episode, you’ll learn how quality sleep boosts brain function, memory consolidation, and emotional balance. Discover the importance of staying hydrated for enhanced alertness and mood regulation. Sleep also plays a crucial role in physical recovery, immune system function, and overall well-being. Plus, get tips on creating the perfect sleep environment and daily self-care practices for stress management. Improve your habits, transform your sleep, and elevate your life!

“If you have the goal of getting healthy this year - start with how well you are sleeping.” - Soda Kuczkowski

Key Points:
Good sleep is essential for optimal brain function, memory consolidation, and emotional regulation.
Staying hydrated throughout the day improves brain health, alertness, and mood.
Sleep is crucial for physical recovery, muscle growth, and immune system function.
Creating a dark, cool, and comfortable environment promotes better sleep quality.
Daily self-care practices, such as deep breathing and gratitude, help manage stress and improve sleep.
Resources:
Manifestation Journal
Best Rated Sleep Eye Mask

As a participant in the Amazon Associates Program, I receive earnings from qualifying purchases made through the links provided below.
WaterDrop Hydration Tablets – Mango Guayusa
WaterDrop Hydration Tablets – Blackberry Cola Nut
WaterDrop Hydration Tablets – Lime Blossom Ginseng

Motivational Plastic Water Bottle
Time Stamp Glass Water Bottle
Bedside Water Bottle

Quotes:
"Drinking water can improve alertness, help transport nutrients better to the brain, and help you regulate your mood."
"Sleep is your body's natural way of healing and recharging."
“If your goal is self-care, self love - sleep is the ultimate form of it.”

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15 min
January 03, 2024Transform Your Sleep, Transform Your Life: The Ultimate Life Hack
Ep. 11 Sleep is tied to every goal you could have for yourself - from getting into shape to improving your career. A well-rested body and mind is able to accomplish more. When it comes to the ultra-successful and elite, it is about discipline and focus. You get that by putting sleep at the top of your list. From Bill Gates, to Elon Musk they are all now shouting the benefits of sleep and understanding that it is part of the long game. You can only hustle for so long until it catches up with you. Sleep is how you restore, heal, and build your resilience.
In this episode, your sleep coach Soda Kuczkowski challenges the misconception that the early bird gets the worm and highlights the fact that everyone operates on their own schedule based on their chronotype. Sleep is essential for physical and mental rejuvenation, and it plays a crucial role in achieving goals, improving mental health, and preventing burnout. Soda encourages listeners to prioritize self-care and make sleep a top priority. She also discusses the impact of sleep on skin health and shares tips for creating a sleep-friendly environment.

Key Takeaways:
Sleep is a natural occurring process and not a luxury.
Everyone operates on their own schedule based on their chronotype.
Sleep is crucial for physical and mental rejuvenation.
Prioritizing self-care, including sleep, is essential for achieving success and preventing burnout.
Sleep plays a significant role in skin health and can prevent aging effects.
Quotes:
"Sleep helps you win at life." - Amy Poehler
"Sleep is tied to every goal you could have for yourself."
"Sleep isn't a luxury, it's a step towards a better and brighter you."

Resources
SleepSpace App - Free 30-Day Membership

0:00:00 Introduction and importance of sleep in achieving goals
0:01:39 Different chronotypes and the misconception about early bird mentality
0:03:01 Sleep as a key factor for success, discipline, and focus
0:04:13 Connection between sleep and mental health, importance of sleep interventions
0:05:04 Importance of prioritizing self-care and setting an example
0:05:54 Society's focus on vanity and false illusions and the need for self-care
0:06:34 Sleep as the ticket to longevity, physical and mental rejuvenation
0:08:03 Celebrities' sleep routines and the impact on their appearance
0:09:01 Tips for creating a sleep-friendly environment
0:10:00 Reframing negative thoughts and free 30-day membership offer
0:11:25 Introduction to the SleepSpace App and the importance of better sleep
0:11:57 Conclusion and invitation to subscribe to the doze podcast

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13 min
December 27, 20232024 Unlocked: Sleep Your Way to Success - Transforming Resolutions into Realities
Ep. 10 Want to be the best you in 2024? If you're determined not to let another year pass by without making significant progress, this is your starting point. In this episode of the Doze Podcast, join host Soda Kuczkowski to discover the hidden trap that could be hindering your success: poor sleep. Learn tips on how to achieve it, to make this your best year yet. She covers self-care, time management, and balancing energy, providing a holistic approach to how these elements, intertwined with sleep, can help you to avoid common setbacks and turn your resolutions into realities.

Join our Sleep Support Group

Key Takeaways:
Tired of falling short on your goals? Uncover how prioritizing sleep can turbocharge your journey towards personal success and habit transformation.
Struggle with maintaining daily discipline? Learn about a new time management tool that promises to streamline your day, making room for more self-care and effective work habits.
Feeling stuck but not sure why? Gain insights on how tracking your daily energy highs and lows can pinpoint what’s propelling you forward or holding you back.
Lacking the drive to keep up with your sleep objectives? Discover the motivational power of sharing your sleep journey within a supportive and accountable community.
Quotes:
"Your present circumstances don't determine where you can go, they merely determine where you start."
"If there's anything that's important to you, there's no time like the present. The perfect time to start is right now."
"The more important way to prioritize your sleep is to ensure that you're sleeping better."
"Taking breaks enhances mental detachment and helps you relax during the day, leading to better sleep at night."

Chapters:
0:00:00 - Introduction and importance of taking action now
0:01:02 - The importance of prioritizing quality sleep
0:02:30 - Creating small habits and routines to promote better sleep
0:03:58 - The benefits of time blocking and focusing on one task at a time
0:05:48 - The importance of taking breaks to recharge and manage stress
0:07:44 - Using energy management to prioritize tasks and self-care
0:09:03 - Incorporating self-care into daily practices for better sleep
0:10:23 - Making sleep a priority in New Year's resolutions
0:10:38 - The benefits of good sleep for discipline and mental health
0:11:09 - Track energy gains and drains for self-improvement.
0:11:18 - Sleep Support Group
0:11:57 - Subscribe for more Tips

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13 min
December 20, 2023Diagnosing Sleep Disorders at Home: Your Easy Guide
Ep. 9 Step into the future of sleep health with this game-changing episode of The Doze Podcast. We're unpacking the latest in at-home sleep disorder testing, where innovation meets comfort. Imagine diagnosing and understanding your sleep issues without stepping out of your bedroom. I will guide you on how to get started if you think home sleep testing might be right for you. Whether you're battling nightly snoring, wrestling with insomnia, or simply eager to learn more about your sleep health, this episode is your key to mastering your nights and transforming your days.

Links Mentioned:
Do I need a sleep test? Screening Tool.
Multi-Night Home Sleep Testing Device
Alternative Sleep Apnea Therapies

Key Points:
Overview of what at-home sleep testing is and its role in modern sleep health.
How at-home testing simplifies diagnosing sleep issues.
Signs that indicate the need for a sleep study include loud snoring, excessive daytime sleepiness, breathing pauses, and for those using sleep aids for extended periods of time.
How home sleep testing is a cost-effective alternative to traditional clinic tests and provides a comprehensive view of sleep patterns.
Home sleep testing is a convenient option for shift workers as it suits their unique schedules and offers a practical, comfortable, and effective way to diagnose and manage sleep disorders.

Timestamps:

0:00:00 - Introduction to at-home sleep testing
0:01:01 - Signs that indicate the need for a sleep study
0:04:07 - START WITH SLEEP At-Home Sleep Test Option
0:05:07 - Signs that shift workers may need a sleep study
0:06:45 - Benefits of home sleep testing compared to traditional methods
0:09:18 - Tips and tools for considering a sleep study
0:10:29 - Conclusion and importance of addressing sleep disorders
0:11:01 - Recap and gratitude for listening
0:11:27 - Closing remarks and encouragement to subscribe

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12 min
December 13, 2023Tired All the Time? Personalized Strategies for Better Sleep
Ep. 8 Struggling with constant tiredness and sleepless nights? In this week's episode, we tackle the challenge of feeling tired all the time, distinguishing between everyday tiredness and chronic fatigue. I'll guide you through practical steps to evaluate and improve your sleep, from understanding hormonal and nutritional impacts to leveraging our home sleep test for clearer insights.
This episode is all about empowering you to reset your sleep and energy levels. We'll provide practical, sustainable strategies tailored to your unique needs. So, if you're ready to break free from the cycle of fatigue and take control of your sleep.
Tune in for a blend of insights, tips, and real-life solutions, all aimed at helping you reclaim restful nights and energized days.
Let's start your journey to better sleep together!
Resources:
Learn/Order Multi-Night Home Sleep Test
Ep. 5 - Out of Sync : Hitting the RESET button on Your Sleep-Wake Cycle

I want you to take some time to evaluate yourself and ask yourself these questions.
What are the specific challenges you are having?
Is it taking too long to fall asleep?
Are you constantly up throughout the night?
Do you sleep enough but always still feel tired? In what way is your sleep off?
What can you identify that you feel could be getting in your way?
Is it your work schedule? Responsibilities? Stress?
What is your goal?
What are you looking to achieve and more importantly why? Knowing why you want to do something is a great motivator when the change that is needed tests you and tries to convince you to give up.
Write down what you have tried and for how long.
Did you stick with it or give up after one night?
Are you only looking for a quick fix?
Or are you ready to do the work needed to tweak your habits to start feeling more rested?
Do you have realistic expectations?
Key Points:
Understand the intricate relationship between sleep and fatigue for improved well-being.
Evaluate and treat chronic fatigue to regain vitality and energy.
Identify and address disruptions in sleep quality and patterns for enhanced sleep experiences.
Embrace a holistic approach to improving sleep for overall health and vitality.
Develop personalized strategies to achieve better and more restful sleep.

Chapters:
00:00:00 - Addressing Sleep Issues
00:01:25 - Understanding Fatigue vs. Tiredness
00:03:26 - Evaluating Sleep Issues
00:04:59 - Exploring Underlying Causes
00:09:51 - Commitment to Change
00:12:52 - Starting Fresh Every Day
00:13:09 - Realistic Expectations
00:14:09 - Individualized Support
00:15:19 - Finding Motivation
00:18:44 - Self-Assessment and Actionable Steps

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21 min
December 06, 2023Mastering Sleep on the Move: Tips for Shift Workers and Travelers
Ep. 7 Today on The Doze Podcast, we're diving into a captivating topic: the unique blend of travel and sleep. For all you travel enthusiasts out there, this episode is packed with valuable insights and practical tips to help you achieve quality sleep amidst constant travel. What's more, we're bringing real-life stories to the forefront.
Joining us today is a remarkable guest, Marie Hoegerle. She has over two decades in the hospitality industry and extensive experience as a travel manager for a major American multinational hotel company. We'll have an open and honest chat about what it takes to find quality sleep when you're constantly on the move. From hopping between cities and time zones to adapting to different climates and sleep spaces, our guest has seen and experienced it all.
Key Takeaways:
Prioritizing sleep enhances overall health and well-being.
Adjusting sleep schedule optimizes rest for peak performance.
Embracing the importance of sleep improves productivity and focus.
Understanding coffee's impact on sleep promotes healthier habits.
Good sleep during travel boosts energy and reduces jet lag.

Stick around for some expert advice on crafting your own sleep sanctuary kit for those times when your sleeping environment is ever-changing.

Build Your Sleep Tool Kit:
Bedside Light Bulb
Night Light - 2 Pack
Magnesium Spray
Sleep Eyemask
Light Dims
Amber Blue Blocker Glasses
Red Blue Blocker Glasses
Yellow Blue Blocker Glasses

Chapters:
00:00:00 - Introduction
00:00:22 - Guest Introduction
00:01:26 - Importance of Sleep and Travel
00:03:31 - Favorite Travel Destinations
00:05:36 - Steps to Prepare for Travel
00:12:25 - Importance of Getting Enough Rest
00:13:33 - Ideal Sleep Schedule and Personal Preferences
00:15:06 - Shifting Dining Trends and Changing Bedtimes
00:16:30 - Favorite and Least Favorite Places to Sleep
00:18:15 - Essential Sleep Kit Items
00:24:14 - Treating Sleep like a Workout Plan
00:25:27 - The Importance of Sleep
00:26:01 - Fun Facts About the Guest
00:27:40 - Closing Remarks
00:28:12 - Future Episodes and Closing

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29 min
November 29, 2023Sleep & Inclusivity: A Key Factor in DEI Success
Ep. 6 Discover the dynamic link between sleep health and workplace diversity with host Soda Kuczkowski in this eye-opening episode. Explore the impact of sleep on minority communities, especially Hispanic/Latino Americans, and learn actionable strategies for individuals and organizations. From understanding sleep disparities to fostering inclusivity, dive into the vital role sleep plays in DEI initiatives.

Tune in for insights that go beyond the pillow, promoting productivity, mental wellness, and a culture of well-being.
🔍 Key Topics:
Understanding Sleep Disparities: Explore the disproportionate impact of sleep issues on minority and marginalized communities.
Realities of Sleep Health in Hispanic/Latino Communities: Uncover statistics and insights on sleep disorders affecting this demographic.
Root Causes of Sleep Disparities: Delve into the multifaceted factors contributing to sleep disparities, including socioeconomic, environmental, and cultural elements.
Why Sleep Is a DEI Issue: Recognize the profound link between sleep and diversity, understanding how it affects productivity, mental health, and workplace culture.

If you're passionate about fostering inclusivity in your workplace or interested in further discussions, reach out at [email protected].

Link to Free Online Support Group

Subscribe for more insights on ways you can change how well you sleep.

Chapters
00:00:00 - Introduction to Why Sleep Matters for DEI
00:01:10 - Impact of sleep issues on minority and marginalized communities
00:01:50 - Statistics of Sleep Health in Hispanic/Latino Communities
00:03:01 - Root Causes of Sleep Disparities
00:05:14 - What Should Organizations Include Sleep Health in DEI Initiatives
00:06:41 - Ways to Implement Inclusive Sleep Health Policies
00:09:22 - A Healthier Workforce Starts with Sleep
00:11:31 - Tips and Tools to Advocating for DEI Sleep Policies at Work
00:13:48 - Conclusion

#TheDozePodcast #SleepForAll #DEIInclusion #WorkplaceWellness

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15 min

About The Doze Podcast

From the publisher's feed

The Doze Podcast is where we challenge sleep myths, share real-world strategies, and help you build a stronger, healthier relationship with sleep—one empowering conversation at a time.

The Doze Podcast serves as a dedicated space to wake you up to the importance of sleeping well. This is more than a conversation, it is a movement to shift from awareness to action. Here, you will find trusted guidance on what works, what does not, and be guided on a personalized journey to meet your unique sleep needs.

Join us every Wednesday for the short and sweet on what you need to know to transform your sleep—and your life.

Meet the Host:

Hi, I’m your host, Soda Kuczkowski—sleep enthusiast, sleep health educator, and trusted certified sleep coach here to help you optimize your day so you can take back your night. With over 19 years of experience in sleep medicine, health, and coaching, I’ve consulted with thousands of individuals and trained health professionals around the world to raise awareness and take action on the importance of sleep.

I am the founder of START WITH SLEEP, LLC, a New York-based, community-centered organization recognized for advancing sleep health through education, advocacy, and customized wellness programs. I also own The Doze, a one-of-a-kind retail boutique offering a curated selection of sleep-enhancing tools and individualized support—empowering both individuals and organizations to make sleep a cornerstone of health, performance, and overall well-being. On The Doze Podcast, I bring together my background and real-world experience to simplify the science of sleep into action.

Get your weekly DOZE—a quick hit of insight and inspiration to help you sleep more soundly and show up more fully, every single day.

Website: http://www.thedoze.co/

Instagram: https://www.instagram.com/thedoze.co/

Facebook: https://www.facebook.com/thedozeco

Twitter: https://twitter.com/thedozeco

Tik Tok: https://www.tiktok.com/@thedoze.co

The Doze is a START WITH SLEEP, LLC company.

Disclaimer:

This podcast is for educational purposes, aiming to enhance sleep health awareness and knowledge. It offers insights from various experiences but is not a substitute for professional medical advice. Always consult a healthcare provider for medical concerns or before starting a new health regimen. Opinions expressed are not medical guidance, and seeking professional advice should not be delayed based on podcast content. While we strive for up-to-date, accurate information, we don't guarantee its completeness and are not liable for its use. Relying on our content is at your own risk. Links provided are selected carefully, but following them is also at your own discretion.