The Doze Podcast

Ep. 5 Have you ever noticed that when your sleep is off everything else is too? In this week’s episode, we explore how syncing our daily lives with our internal clock can improve sleep, mental health, and overall well-being. You will learn a simple, practical tip to hit RESET on your sleep and spoiler alert, the work begins when you wake up! Whether you're struggling with sleep or just looking to enhance your daily routine, this episode is your guide to living in harmony with your natural rhythms. So, dim the lights, plug in your headphones, and prepare to realign your inner clock. 

Join us in this journey to harmonize with your circadian rhythm, transforming not just how you sleep, but how you thrive in your daily life. Tune in now for a step-by-step guide to finding your natural rhythm.

Tools

Light Therapy Lamp - Full-Spectrum, Pure White Light, UV Free | Closely mimics the qualities of natural sunlight to help circadian sleep disorders, shift work adjustment, and fatigue.

Yellow Blue Blocker Glasses - For computer and Video Game use           

Amber Blue Blocker Glasses - To filter the blue, green and violet light that can interfere with sleep patterns and the production of melatonin production. Use before bed to avoid all blue light.

Red Blue Blocker Glasses - For Shift Workers

Bedside Amber Light Bulb - To set bedroom space to encourage the production of natural melatonin

Night Light 2 pack - For Hallways or Bathroom

Key Takeaways:

The key moments in this episode are:

00:00:00 - Introduction

00:01:35 - What are Circadian Rhythms

00:04:21 - The Role of Light Regulation

00:07:02 - Sleep and Overall Health

00:08:14 - Tips for Resetting Circadian Rhythms 

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Ep. 4 This week I am hitting the mute button on a common yet often misunderstood nightly disturbance - Snoring! It’s the punchline to countless jokes, but when the laughter fades, the reality sets in: snoring isn’t funny when it is 2am and you are reaching for your ear plugs or jolted awake leaving you feeling exhausted the next day. Together, we'll unravel the mysteries behind the 'why' of snoring and, more importantly, explore the 'how' to effectively manage and reduce it naturally. Get ready to elevate your knowledge and equip yourself with actionable tips, tools and strategies that you can implement right away to foster a more serene, uninterrupted night's sleep.

Tools:

Snore Relief Cheat Sheet

Home Sleep Testing

The Doze Products:

Breathe Balm

Mute

4-in-1 - Diffuser, Humidifier, Sound Machine and Night Light

Essential oils - Peppermint and Eucalyptus

Resources

Lion Pose - Yoga

https://yogainternational.com/article/view/simhasana-lion-pose/

Tongue Exercises

https://www.youtube.com/watch?v=wNscQ3bGxNk (3:05 + 3:40 Timestanps)

Acupuncture

https://asdesignedwellness.com/acupuncture-helps-with-snoring-problems/

Acupressure Points for Snoring

https://www.youtube.com/watch?v=oSrXQyoJTO0

Sleep Apnea Solution - The Didgeridoo! - Buffalo TMJ - Dr. Jeffrey Dolgos, DDS

https://www.youtube.com/watch?v=vmldhEAsGjw

References:

Myofunctional Therapy to Treat Obstructive Sleep Apnea: A Systematic Review and Meta-analysis : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402674/

Acupuncture for Obstructive Sleep Apnea (OSA) in Adults: A Systematic Review and Meta-Analysis : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7079261/

Application of Standardized Yoga Protocols as the Basis of Physiotherapy Recommendation in Treatment of Sleep Apneas: Moving Beyond Pranayamas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848556/

Chapters:

00:00:00 - Introduction to the topic of snoring

00:01:19 - Causes of snoring: anatomy, sleep position, muscle tone, etc.

00:03:28 - Snoring as a potential sign of sleep apnea

00:04:25 - Different types of snorers and their characteristics

00:06:15 - Solutions for managing and reducing snoring.

00:07:14 - Setting up the bedroom for better air quality.

00:08:03 - Using essential oils to reduce nasal swelling.

00:09:22 - Optimizing sleep position to minimize snoring.

00:10:45 - Lifestyle tweaks for quieter nights: weight loss, alcohol reduction

00:11:18 - Dehydration can lead to snoring and dryness in the throat.

00:12:05 - Nasal rinses and nasal strips can help with nasal blockage.

00:12:44 - The mute nose dilator is a recommended snore remedy.

00:13:12 - Anti-inflammatory foods and supplements can alleviate snoring.

00:14:06 - Drinking ginger tea with honey can reduce snoring.

00:15:00 - Avoiding heavy meals and dairy before bed can help.

00:15:48 - Acupuncture, acupressure, and yoga can reduce snoring.

00:17:13 - Throat exercises and playing the didgeridoo can strengthen airway muscles.

00:19:10 - Over-the-counter mouth guards and mouth taping have limitations.

00:19:31 - Frequent and loud snoring may require consultation with a sleep specialist.

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Ep. 3 Have you ever found yourself trapped in a cycle of hitting the snooze button, feeling as though you've barely slept at all? It's an experience most of us know too well, but what if I told you that the key to a more refreshing morning might already be within your reach—quite literally. Your sleep tracker isn't just a passive recorder it can also provide valuable insights that could pave the way to that perfect wake-up time.

Join me in exploring the transformative potential of sleep tracking tools that go beyond mere data recording. Throughout this episode, we take a balanced look at the pros and cons of these sleep-enhancing tools. From the precision and personalization they offer to the potential pitfalls of becoming too reliant on technology for our sleep health, we will cover it all. Plus, I will share invaluable tips on how to make the most out of your sleep tracker features to truly enhance the quality of your sleep and, consequently, your mornings.

In this episode, you will be able to:

TOOLS

Shop SleepSpace SmartBed : https://thedoze.co/

RESOURCES

TEDTalk Link - “The brain benefits of deep sleep -- and how to get more of it” - Dr. Daniel Gartenberg

The key moments in this episode are:

00:00:00 - Introduction

00:01:17 - Understanding Sleep Cycles

00:02:25 - Pros and Cons of Sleep Tracking

00:06:15 - Orthosomnia and Future Possibilities

00:09:22 - Who Can Benefit from Sleep Tracking

00:14:48 - Introduction to Dr. Daniel Gartenberg and his sleep technology

00:15:36 - Importance of a holistic approach to sleep tracking

00:16:11 - Limitations of relying solely on sleep-tracking devices

00:16:33 - The value of combining subjective and objective sleep data

00:17:31 - Conclusion and encouragement to take control of sleep 

Throughout this episode, we take a balanced look at the pros and cons of these sleep-enhancing tools. From the precision and personalization, they offer to the potential pitfalls of becoming too reliant on technology for our sleep health. This episode is packed with practical advice and expert insights designed to help you navigate your options and make informed decisions about whether sleep tracking is or isn’t for you. So tune in, and let's explore how to harness the power of sleep trackers to help you wake up feeling more rested, rejuvenated, and ready to take on your day.

#sleep #bed #health #sleeptracking #sleephealth #sleepcoach #sleeptips #women

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Ep. 2 Unlock the Secrets to Mastering Your Sleep Health: Be Your Own Champion in Navigating the Complex Healthcare Maze! In this eye-opening episode, we dive deep into the confounding obstacles that make it notoriously difficult to secure professional sleep help. We not only dissect the “why” but also arm you with actionable strategies, insider tips, and a step-by-step guide on how to break through these barriers. Plus, discover the surprising fact that even your doctor doesn't sleep well either – a reminder that we're all in this quest for better sleep together! Tune in to transform your sleep, and in turn, your life! 

Tools:

Take our quiz to find out the first steps for resetting your sleep and who can best help you - www.thedoze.co

CPT Codes for Sleep Testing

Home Sleep Test - CPT 95806

Lab Sleep Test (Polysomnogram) - CPT 95810

Home Sleep Testing Options - www.thedoze.co

Resources:

Website: www.thedoze.co

Facebook: FREE Support Group Link

Society of Behavioral Sleep Medicine Directory:

https://www.behavioralsleep.org/index.php/directory/

Drowsy Driving Prevention Week:

https://www.thensf.org/drowsy-driving-prevention/

References:

Improving sleep medicine education among health professions trainee

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8726372/#b1

Researchers at Loughborough University's Sleep Research Center in England 

https://www.thecut.com/2016/03/study-finds-women-need-more-sleep-than-men.html

Sleep Education and Training among Practicing Clinical Psychologists in the United States and Canada - https://pubmed.ncbi.nlm.nih.gov/33336599/

Key Takeaways:

Chapters:

0:00:00-Introduction to the topic of sleep deprivation and seeking professional help

0:01:24-Lack of formal training in sleep medicine for healthcare professionals

0:03:20-Healthcare professionals often battle their own sleep deprivation issues

0:04:17-Reluctance within the healthcare field to embrace advancements in health practices

0:05:17-Misconceptions about sleep and who it affects

0:07:34-Sleep's impact on health and the need for cultural change

0:10:06-Dangers of sleep deprivation, including drowsy driving

0:11:19-How to navigate the healthcare system and seek help for sleep issues

0:11:40-Sleep-related symptoms and health issues

0:12:05-Tips for finding the right help for sleep problems

0:13:18-Importance of seeking a sleep specialist

0:14:02-Different professionals who can assist with sleep issues

0:14:32-Benefits of sleep coaching and support

0:15:00-Advocacy for better sleep care

0:15:31-Consideration of sleep study for long-term sleeping pill users

0:16:52-Information on diagnostic sleep testing and options

0:17:14-Limitations of traditional sleep studies and CPAP therapy

0:18:05-Facebook support group and natural ways to improve sleep

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Ep. 1 Are you ready to tap into your full potential? Whether you're chasing after more energy, razor-sharp focus, or that elusive spark of motivation, the secret weapon is often how WELL you sleep. It's the catalyst that can propel you toward both your personal and professional goals. Today, we're exploring how nurturing positive thoughts can enhance our lives and our relationship with sleep. We'll delve into the importance of cultivating a mindful outlook, setting purposeful goals, and how crafting sleep-focused affirmations can guide you on the journey to better sleep.

Prioritizing your sleep is actively investing and leveling up every aspect of your life.

 - Soda Kuczkowski

The key moments in this episode are:

00:00:00-Introduction

00:01:07-Importance of Sleep

00:03:31-Sleep and Relationships

00:05:29-Cultivating the Right Mindset

00:10:00-Taking Action

The resources mentioned in this episode are:

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Soda Kuczkowski is a sleep industry expert with 17 years of experience in the fields of sleep medicine, as well as sleep health, and coaching. She has consulted and coached thousands of clients over the years and has certified health professionals worldwide to share awareness about the importance of sleep health. She is an advocate, an educator, and an overall passionate sleep enthusiast dedicated to providing you with what you need to know to put the science of sleep into action. She is also the owner of START WITH SLEEP, LLC a multifaceted organization that champions sleep health. The organization offers specialized training for healthcare providers, educational institutions, and corporate wellness programs, and features a carefully curated retail boutique of sleep-enhancing tools.

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

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Welcome to The Doze Podcast, the short and sweet of what you need to know to achieve your best sleep. I am your host, Soda Kuczkowski. Sleep enthusiast, sleep health educator, and your trusted sleep coach and guide to help you optimize your day so that you can take back your night. 

Every week I will engage you in empowered conversations to help you optimize your day to take back your night. This is the compass to help you create and navigate a personalized roadmap to transform your sleep. 

Launching Wednesday, October 25, 2023

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

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