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:

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:

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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:

Quotes:

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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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:

Quotes:

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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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:

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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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.

Key Points:

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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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:

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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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:

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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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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