The Doze Podcast

By Soda KuczkowskiHealth & Fitness Mental Health Education Self-Improvement

The Doze Podcast episodes

March 05, 2025Daylight Saving Time: The One Hour That Wrecks Your Week
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:
"Could this actually be the last time that we change the clocks?"
"Our bodies don't work like clocks. That one hour shift, it completely throws off your circadian rhythm."
"How you prepare for Daylight Saving Time can make or break your sleep success”.

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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9 min
January 16, 2025 On Break! Back March 5, 2025
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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1 min
January 01, 2025 Top 5 Sleep Tips of 2024! 🌙 Best of The Doze Podcast
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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4 min
December 25, 202414-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 2)
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!

What's Inside?
📱 Leverage the Sleep Space app’s AI assistant, Dr. Snooze: Personalize your sleep journey with data-driven insights.
🛌 Address common sleep disruptors: Snoring, environmental noise, and temperature play a pivotal role in sleep quality.
🌙 Optimize your sleep environment: Adjust lighting, temperature, and sound for uninterrupted rest.
📊 Monitor and reflect on your sleep data: Regularly evaluate patterns to fine-tune your sleep habits.
🎯 Adopt sustainable sleep strategies: Establish long-term goals and consistent habits for ongoing sleep health.
Notable Quotes
"Personalization ensures that you're not just guessing about what's impacting your sleep; you're making data-driven changes for better results."
"A calm, consistent sleep environment reduces those nighttime interruptions and enhances overall sleep quality."
"Sleep isn't a one-time fix; it's an ongoing process of care and adjustments."
Resources:
Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep
Ep. 61 - 14-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 1)
Ep. 58 - Overthinking Keeping You Awake? Here’s How to Stop and Sleep Better Tonight
Ep. 29 - Set It & Forget It: A Guide to Crafting Your Ideal Sleep Sanctuary
Ep. 28 -Conquering Sleepless Nights: Uncovering Hidden Disruptors with Dr. Daniel Gartenberg
Ep. 14 - Stress at Night: Tackling the 3 AM Wake-Up Mystery
Ep. 4 - Silence the Snore: Natural Remedies for Peaceful Nights
Home Sleep Testing
The Doze Products
Sleep Eyemask
2 Pack Amber Night Light
Amber Bedside Light Bulb
Light Dims
4-in-1: Diffuser-Humidifier-Sound Machine-Amber Light
Ready to reset your nights and supercharge your days?
Day 8 (0:00:53): Intro to the Sleep Space app's AI assistant, Dr. Snooze, which provides tailored insights based on sleep patterns.
Day 9 (0:05:37): Focus on tackling sleep disruptions, including snoring and environmental factors. The app can record disturbances to help identify issues.
Day 10 (0:06:33): Mastering your sleep environment is crucial. Recommendations include ensuring a dark room, maintaining a cool temperature, and assessing air quality.
Day 11 (0:10:13): Emphasis on relaxation techniques to prepare for sleep. The app offers guided meditations, yoga nidra, and body scans to help find the best method for relaxation.
Day 12 (0:11:14): Importance of self-awareness and reviewing sleep data to identify factors affecting sleep quality. Encouragement to document changes in energy, mood, and focus.
Day 13 (0:13:43): Setting sleep-related resolutions for the new year, such as maintaining a consistent bedtime and making wind-down routines non-negotiable.
Day 14 (0:15:24): Focus on sustaining progress made during the challenge. Suggestions include monthly check-ins with the app to review data and set new goals.

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17 min
December 18, 202414-Day Sleep Reset: Unlock Better Sleep in Just 2 Weeks (Part 1)
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:
Day 1: Download App Set Up + Sleep assessment (0:04:42)
Day 2: Building your sleep routine (0:06:08)
Day 3: Optimizing your sleep environment with sound (0:10:30)
Day 4: Circadian rhythm alignment (0:13:42)
Day 5: Smart alarms for refreshing mornings (0:15:56)
Day 6: Advanced sleep tracking (0:17:29)
Day 7: Reflection and adjustments (0:22:01)
⭐ What's Inside?
How to get started with the Sleep Space app for personalized sleep assessments and insights.
Why sound machines and adaptive technology enhance deep, restorative sleep.
How the Circadian Optimizer aligns your schedule with your body’s natural rhythm for peak performance.
The benefits of smart alarms to wake you during light sleep, reducing grogginess.
Actionable steps you can implement today to track, adjust, and transform your sleep habits.
⚡️ 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:
Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep
Watch Dr. Daniel Gartenberg’s TED Talk on the benefits of deep sleep.
Listen to Dr. Daniel Gartenberg on The Doze Podcast
Ep. 21 - Unplugging to Recharge: The Essential Guide to Sensory Rest
Ep. 28 - Conquering Sleepless Nights: Uncovering Hidden Disruptors

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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27 min
December 11, 2024Beat Holiday Social Jetlag with the Power of Scent
Ep. 60 Holiday chaos keeping your sleep schedule off balance? Join host and sleep health educator, Soda Kuczkowski, as she dives into the hidden culprit behind your holiday fatigue: social jet lag. With late nights and indulgent meals throwing off your sleep patterns, Soda reveals how the use of aromatherapy can help reset your circadian rhythm and keep you feeling energized and relaxed. In this episode, you will uncover the science behind aromatherapy, explore the power of invigorating and calming scents, and learn how to use The Doze Rise and Rest soap formulas to stay balanced and beat holiday social jetlag. If you're ready to feel refreshed and rested while enjoying all the festivities, this episode is your holiday sleep fix!🌙✨

💡What's Inside?
Social jet lag can disrupt your sleep—especially during the holidays.
Aromatherapy plays a crucial role in syncing your circadian rhythms and boosting mood.
Scents like lavender, peppermint, and eucalyptus are your allies for both rest and alertness.
Using The DOZE's Rise & Rest soap formulas can help you manage sleep disruptions.
💭 Notable Quotes:
"What if I told you that your nose might hold the key to keeping you alert during the day and winding down at night?"
"Social jet lag happens when your internal body clocks are out of sync with your social schedules."
"Invigorating scents like citrus, peppermint, or eucalyptus can activate the nervous system and help you feel alert."
"For evening, you want to wind down with calming, sleep-inducing scents."
Resources:
The Doze | Rise and Rest Soap Blends
Exclusive Doze 4-in-1 Diffuser, Humidifier, Sound Machine, and Amber Night Light
Ep. 39 Natural Skincare Routines with San Pedro Soapworks

🎙️ Tune in now and discover how the power of scent can improve your energy, mood, and sleep.
#TheDozePodcast #Aromatherapy #SocialJetLag #SleepBetter #HolidayRest

Chapters:
0:00 Introduction and Social Jet Lag
0:25 Importance of Scent and Aromatherapy
1:08 Understanding the Sense of Smell
2:33 Social Jet Lag and Holiday Effects
3:53 Aromatherapy for Energy and Relaxation
5:24 Benefits of Specific Essential Oils
6:55 Using Essential Oils and Candles
8:27 Rise and Rest Soap Blends
9:44 Practical Aromatherapy Tips
11:11 Conclusion and Holiday Wishes

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13 min
December 04, 2024The One Thing Standing Between You and Great Sleep This Holiday Season
Ep. 59 🎁 Feeling overwhelmed by holiday stress and sleepless nights? In this episode, host Soda Kuczkowski reveals a simple yet transformative way to ease stress and improve sleep during the busiest time of the year—gratitude.
Discover the science behind how gratitude enhances restful sleep and learn practical, actionable tips like journaling and daily mindfulness practices to help you find calm, restore balance, and create moments of peace amidst the holiday hustle. 🌙✨
Whether you’re craving personal tranquility or meaningful family connections, this episode offers everything you need to make this season both restful and joyful.
✨ Listen now and give yourself the gift of sleep and harmony this holiday season. ✨

What's Inside?
Gratitude improves sleep: Scientific research shows that practicing gratitude helps you fall asleep faster, increases sleep duration, and improves the overall quality of rest.
Stress relief through mindfulness: Gratitude paired with mindfulness calms mental chatter and the nervous system, especially helpful during the busy holiday season.
Nighttime rituals matter: Simple gratitude practices, like journaling, breathing meditations, and visualizing positive moments, foster a peaceful pre-sleep state.
Strengthen family bonds: Engaging in gratitude rituals, such as gratitude jars or Advent calendars, creates meaningful family connections during the holidays.
Focus on positivity: Gratitude shifts your mindset from stress and worry to acceptance and calm, paving the way for restorative sleep and balanced living.
Notable Quotes:
"Gratitude turns denial into acceptance, chaos into order, confusion into clarity."
"Gratitude is scientifically linked to better sleep."
"I want you to gift yourself the space and time to use gratitude as a way to wind down and nurture your sleep."

Chapters:
0:00 Using Gratitude to Enhance Sleep During the Holidays
2:41 Incorporating Gratitude Journals for Daily Reflection and Calm
3:09 Teaching Kindness Through Daily Reflections
3:57 Practicing Gratitude for a More Peaceful Nighttime Routine
6:29 Gratitude and Sleep Products for a Restful Holiday Season

Resources:
The Doze | Sleep Shop
At The Doze, we’ve curated an exclusive line of sleep-enhancing products to take the guesswork out of building healthier sleep habits. From soothing aromatherapy, and candles to temperature-regulating sleepwear and a gratitude journal stocked with quotes to inspire you, we help match you with the right solutions for your unique needs. Find your best sleep tools to help you take on the day and wake up more energized. Don’t settle for sleepless nights—shop our collection 24/7 at thedoze.co or visit us in-store at The Doze located at 1211 Hertel Avenue in Buffalo, New York.

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8 min
November 27, 2024Overthinking Keeping You Awake? Here’s How to Stop and Sleep Better Tonight
Ep. 58 Do you lie awake at night, replaying unfinished tasks, second-guessing decisions, or worrying about your next big move? For women entrepreneurs, the endless to-do lists, self-doubt, and pressure to succeed can make it feel impossible to turn off your mind. Those automatic negative thoughts—or ANTs—aren’t just mental noise; they’re sleep saboteurs that steal your rest and hold you back from thriving.
In this episode, I’ll show you how to take control of the mental chaos and silence those ANTs once and for all. You’ll learn practical, proven strategies to recognize, reframe, and overcome the thoughts that sabotage your sleep and success. It’s time to reclaim your rest, refocus your energy, and show up as your best self—every single day.
As we celebrate National Entrepreneurship Month, let’s rewrite the narrative. Hustle culture isn’t the key to success—prioritizing rest is. Sleep is a powerful tool for clarity, creativity, and resilience, and I’ll share tips and habits that have transformed my own life as a business owner—and can transform yours too.
🎧 Tune in to discover how prioritizing sleep can transform your personal and professional life!

What's Inside?
Sleep is a critical performance tool often overshadowed by the demands of entrepreneurship and caregiving.
Automatic negative thoughts (ANTs) can significantly disrupt sleep and hinder professional productivity.
Practical strategies for addressing ANTs include awareness, challenging thoughts, reframing negativity, and practicing relaxation techniques.
Establishing a consistent bedtime routine and incorporating gratitude and mindfulness practices can improve sleep quality over time.
Notable Quotes:
"Sleep isn't a time waster. It is your secret weapon."
"These pressures amplify our ants, leaving us caught in a cycle of overwork, worry, and sleep deprivation."
"Sleep powers your ability to think clearly, connect deeply, and create boldly."

Chapters:
0:00 Introduction & ANTS Overview
0:57 How ANTS Impact Entrepreneurs
2:17 Importance of Sleep for Entrepreneurs
3:51 How Ants Impact Sleep
5:07 Strategies to Manage Ants
6:42 Long-term Habits to Combat Ants
7:37 Sleep as a Success Foundation

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10 min
November 20, 2024How to Make Sleepmaxxing Work For You
Ep. 57 🌙 💤 Have you joined in on the #sleepmaxxing movement? This TikTok trend has everyone chasing perfect sleep—but is it helping or hurting? 🤔In this episode of the Doze Podcast, host Soda Kuczkowski dives deep into the world of sleep optimization, highlighting how the quest for flawless rest might actually be sabotaging your Zzzs and reveals a more balanced approach to figure out what works best for you.

What's Inside?
✨ The pros and cons of sleep tech and trackers 🛌
✨ How striving for perfect sleep scores can lead to orthosomnia (yes, it’s a thing!)
✨ Why a personalized approach beats one-size-fits-all hacks

💡 Pro Tip: Sleep health isn’t about perfection—it’s about progress. Focus on sustainable habits like managing stress, getting natural light, and creating a cozy sleep environment.

Notable Quotes:
"The reality is there is no such thing as perfect sleep."
"Sometimes getting good sleep is simply about creating conditions that support rest, not controlling every variable."
"Approach sleep health as a journey, not a destination."
"The actual secret to sustainable sleep improvement... is about the lifestyle choices outside of the bedroom."

Resources:
The Doze Shop | Best Sleep Tools

Chapters:
0:00 Introduction of Sleepmaxing Trend
2:53 Obsession in Sleep Optimization
5:09 Balancing Consistency and Flexibility in Sleep Routines
5:37 Balancing Sleep Tracking with Personal Well-Being
6:56 Creating a Relaxing Sleep Environment With Simple Adjustments
9:05 Blue Blocker Glasses and Habit Support
9:32 Personalized Sleep Maxing for Optimal Rest
11:14 Lifestyle Choices and Small Changes

#SleepHealth #Sleepmaxxing #WellnessJourney #BetterSleep

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15 min
November 13, 2024The Easiest Way to Lose Weight? Sleep!
Ep. 56 Could poor sleep be sabotaging your weight loss goals? Believe it or not, those restless nights could be fueling your cravings, slowing down your metabolism, and making your journey to a healthier weight an uphill battle. In this episode of The Doze Podcast, host Soda Kuczkowski dives into the powerful connection between sleep and your waistline. Discover how sleep impacts hunger hormones, intensifies cravings, and influences how your body metabolizes food. Soda breaks down why prioritizing sleep could be the best weight loss “plan” you have never tried, and shares actionable tips to support healthy, restful sleep. If you're looking for a natural, sustainable way to support your wellness journey, tune in to discover why good sleep is essential for lasting health and weight management.

What's Inside?
While diet and exercise are often the focus, sleep plays a critical yet often overlooked role in achieving and maintaining a healthy weight.
Sleep deprivation disrupts key hunger-regulating hormones which can drive overeating and cravings, especially for high-calorie, high-carb foods.
Ghrelin levels increase, making you feel hungrier.
Leptin levels decrease, making it harder to feel full and satisfied.
Lack of sleep activates reward centers in the brain, causing intense cravings for sugary, fatty foods, which can derail healthy eating habits.
Studies show that people who sleep less than 7 hours per night have a significantly higher risk of obesity and weight gain than those who get sufficient sleep.
Notable Quotes:
“How well you sleep might just be the missing key to managing your waistline."
“Studies show that adults who sleep less than seven hours per night have a 41% higher risk of developing obesity."
"Researchers have found that people who get enough quality sleep have better-regulated blood sugar levels and an easier time maintaining a healthy weight".
Resources:
Doze Podcast Episodes:
Ep. 31 - Harmonizing Hormones: A Woman's Guide to Minimizing Disturbance Through Hormonal Shifts
Ep. 30 - End Sleepless Nights: A Woman's Guide to Harnessing Self-Care for Better Sleep
Ep. 26 - Unlocking Deeper Sleep: Magnesium
Ep. 18 - Overcoming Burnout: Discover the 7 Types of Rest to Restore Your Spark
Ep. 14 - Stress at Night: Tackling the 3 AM Wake-Up Mystery
Ep. 9 - Diagnosing Sleep Disorders at Home: Your Easy Guide
Home Sleep Test
The Doze Sleep Shop : Find Your Best Sleep Tool!

Chapters:
0:00 Unlocking Weight Loss Through Quality Sleep
2:23 Sleep Deprivation's Impact on Hunger Hormones and Food Cravings
4:01 Prioritizing Sleep as a Key Factor in Weight Management
7:07 Five Key Factors for Improving Sleep Quality
9:49 Enhancing Sleep Quality Through Environment and Rest Types
12:20 Transform Your Health Through Better Sleep and Weight Management

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14 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.