エピソード

  • Revenge Bedtime Procrastination

    Revenge Bedtime Procrastination
    2025/08/20
    Ep. 87 Are you trading sleep for "me-time"? Do you find yourself scrolling, snacking, or staying up way too late knowing you’ll pay for it tomorrow—but doing it anyway? In this episode of The Doze Podcast, host Soda Kuczkowski unpacks the psychology behind revenge bedtime procrastination and shows you how to turn that late-night rebellion into something more powerful: intentional rest. If you have ever told yourself, “This is the only time I get for me,” this episode will challenge that belief with compassion—and offer you a new way forward. Because what your body and mind are really asking for may surprise you. Connect with me: Join my live studio audience at the Aligned Entrepreneur Pod-a-Thon September 27 at WXXI Studio A in Rochester, NY Get Tickets here WXXI Presents the Aligned Entrepreneur Pod-a-Thon | JazzCast Pros Use Promo Code ALIGNED for discounted VIP Access and be part of the show! Visit My Website and Social Channels: www.startwithsleep.com — Expert sleep programs + services thedoze.co — Sleep products + kits Instagram: @Startwithsleep + @TheDoze.co What's Inside? Break the Cycle of Late-Night Scrolling Discover why mindless scrolling is not really relaxing—and what to do instead. Learn how simple swaps like a book, calming scent, or tactile activity can help you reclaim your evenings without a phone in your hand. Build In Micro-Moments of Joy During the DayIf your nights feel like the only time you have for yourself, this episode will show you how to reclaim pockets of joy before the day ends—so your evenings are not left doing all the emotional heavy lifting. Let Boundaries Be Your New Form of Rebellion Protecting your energy does not have to wait until bedtime. Learn how saying “no” sooner—during your day—can stop the cycle of sacrificing sleep just to feel in control. Shift From Reaction to Intention Understand the psychology behind revenge bedtime procrastination and how to stop reacting to overwhelm and start responding with rest Chapters: 00:00 Why You Stay Up Late (Even When You’re Exhausted) 01:31 The Tug-of-War: Self-Care vs. Sleep 02:22 “Me Time” or Midnight Sabotage? 03:29 Bedtime Procrastination = Coping Mechanism 05:17 How to Break the Exhaustion–Rebellion Cycle 07:04 Stop the Scroll: Escaping the Phone Loop 08:12 Turn Rebellion into Rest + Joy Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 分
  • Heart Rate Variability & Sleep - The Missing Metric in Your Recovery Routine

    Heart Rate Variability & Sleep - The Missing Metric in Your Recovery Routine
    2025/08/13
    Ep. 86 What if your heartbeat held the secret to unlocking deeper, more restorative sleep and ultimately, better recovery? This week on The Doze Podcast, certified sleep coach Soda Kuczkowski reveals how Heart Rate Variability (HRV) acts as your body’s built-in recovery score, quietly signalling how well you’re truly healing each night. Join Soda as she decodes this powerful yet often overlooked metric, showing you how to listen to your nervous system’s signals and how to transform your sleep routine for resilience, energy, and stress relief. Discover practical tools like weighted blankets, nasal breathing hacks, and sound therapy that don’t just improve your sleep — they elevate your entire well-being. If you’ve ever wondered how to measure the quality of your rest beyond hours in bed, this episode is your ultimate guide to reading your body’s signals and optimizing recovery like a pro. Key Takeaways: HRV is your body’s secret language — a biofeedback metric that reveals how well your nervous system balances stress and recovery. Track trends, not just numbers — wearable tech like Oura and Whoop provide insights that guide smarter health choices over time. Optimize your sleep environment — total darkness, air quality, binaural beats, and weighted blankets can all boost HRV and restorative rest. Nasal breathing & chronotype alignment — small habits like mouth taping and aligning sleep with your natural body clock improve recovery metrics. HRV empowers decision-making — use it to know when to push hard and when to honor your body’s need to recover. Resource List: Websites: www.startwithsleep.com — Expert sleep programs + services thedoze.co — Sleep products + kits Sleep Space App | 14-Day Trial Recommended Products: Dream Recovery Mute Mouth Tape Magnesium Topical Spray Sleep Eyemask with Baffle Chapters: 00:00 — What Is HRV & Why It Matters for Sleep 00:32 — Heart Rate Variability Explained 02:31 — HRV: Your Body’s Recovery Report Card 03:32 — How Sleep Quality Impacts Your HRV 04:41 — Best Tools to Track Your HRV 05:42 — Sleep Hacks to Boost Your HRV 09:43 — Fresh Air = Better HRV? Optimizing Your Bedroom 11:25 — Using Your HRV Score to Master Recovery 11:45 7 Day Strategy 12:32 Conclusion Dive into this episode to uncover how your heartbeat can become the ultimate key to unlocking better sleep, sharper recovery, and lasting wellness. Your body is talking — are you ready to listen? Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 分
  • Beyond Performance - Sleep as the Ultimate Recovery Tool

    Beyond Performance - Sleep as the Ultimate Recovery Tool
    2025/08/06
    Ep. 85 What if the key to real healing isn’t another supplement or strategy—but simply reclaiming your right to rest? In this episode, I step back from the performance hype and share some of my personal sleep journey from the sleepless chaos of a Vegas bachelorette trip to the unexpected burnout I faced while working in sleep medicine, to the eye-opening reality of motherhood without support. Even though sleep has always been my anchor, I have learned firsthand that it is not about perfection, gadgets, or control. It is about recovery. Healing. And maintaining your rhythm through life’s changes. I also open up about common misconceptions, like how I even used melatonin before I really understood what it did to my sleep. And I dive into why obsessing over trackers and perfection might actually sabotage your ability to sleep. You will learn how the choices you make each day—from the moment you wake up to how you manage your mental load—can either support or sabotage your sleep. Whether you’re a busy parent, shift worker, or just trying to sleep better—this one’s for you. Key Takeaways: • Sleep is your natural recovery system—not just a performance tool • Melatonin regulates your rhythm; it doesn’t knock you out • Daily habits, not perfection, set the stage for true rest • Mindset matters more than gadgets when it comes to healing sleep 💬 "Sleep is not about perfection. It's about creating space for restoration." Resources Mentioned: Ep. 43 - The Truth about Melatonin www.startwithsleep.com www.thedoze.co Chapters: 0:00 – Your Right to Rest: The Ultimate Recovery Tool 1:27 – Vegas, Melatonin & Mistakes: My Sleep Wake-Up Call 3:23 – Moms Need Sleep Too: Why Maternal Rest Matters 5:07 – Juggling It All: Life as a Sleep Coach & Mom 5:45 – Beyond the Buzz: How Sleep Heals Mind & Body 6:32 – No Hacks Needed: Natural Sleep Tips That Work 8:11 – Smart Sleep Starts with Daily Habits & Tech Boundaries Learn more about your ad choices. Visit megaphone.fm/adchoices
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    10 分
  • The True Cost of Sleep in Everyday Life

    The True Cost of Sleep in Everyday Life
    2025/07/30
    Ep. 84 You are not just tired—you are being taxed physically, emotionally, and financially. Sleep deprivation isn't just draining your energy; it's quietly hijacking your relationships, work performance, emotional stability, and overall peace of mind. In this honest and eye-opening episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski explores the hidden emotional, social, and financial toll of poor sleep and the small shifts that can help you take your life back. This episode is not about guilt. It is about powerful permission to reset, recharge, and rise. What’s Inside? Why couples who sleep less than 7 hours experience more conflict, emotional distance, and loneliness. The link between sleep debt and rising workplace accidents, sick days, and healthcare costs. How sleep-deprived brains misread social cues—fueling disconnection and isolation. Clear thinking, creativity, and resilience all begin with a well-rested brain. Social rest matters. Intentionally connecting with people who uplift you is powerful. Practical Steps This Week: Track your sleep for 7 days — No guilt, just data. Use the SleepSpace App – Free 14-Day Trial. Bookend screen time — Power down 90 minutes before bed. Try The Doze Blueblocker Glasses: https://www.startwithsleep.com/product-page/amber-blue-blocker-glasses 3. Delay conflict when tired — Respect your emotional bandwidth. Rest before reacting. 💬 “Sleep isn’t where your potential pauses—it’s where it begins.” Whether you’re a parent, a professional, or just someone trying to keep it together, this episode is your permission slip to rest—without guilt. Additional Resources Mentioned: The Doze 7 Types of Rest Mini-Series Ep. 18 - Beyond Sleep: The Power of Active and Passive Rest Ep. 19 - Overcoming Burnout: Discover the 7 Types of Rest to Restore Your Spark Ep. 20 - Break Free from Burnout: Mastering Mental Rest in a Busy World Ep. 21 - Unplugging to Recharge: The Essential Guide to Sensory Rest with Dr. Gartenberg Ep. 22 - Overwhelmed by Day, Awake by Night? The Hidden Social Cure for Rest Ep. 23 - From Exhaustion to Exhilaration: Rediscovering Inspiration Through Creative Rest with Guest Stacey Mrva Ep. 24 - From Overwhelm to Inner Peace: Embracing Emotional Rest with Guest Kelly Marie START WITH SLEEP Programs The Doze Podcast Boutique ⏱️ Episode Chapters 00:00 – The Hidden Cost of Poor Sleep 00:37 – Meet Your Host: Soda Kuczkowski 01:07 – Sleep Loss and Emotional Fallout 02:10 – What's for Dinner? A Case Study in Emotional Bandwidth 03:42 – From Fatigue to Social Withdrawal 04:35 – Connection as a Form of Rest 05:39 – Sleep and Mental Health: A Two-Way Street 06:53 – The Bigger Picture: Sleep and the Economy 08:17 – The Brain on Sleep Debt 08:59 – 3 Ways to Take Your Sleep (and Life) Back 10:13 – Sleep is Not a Luxury, It’s a Leadership Strategy 11:05 – The Version of You Buried Under Fatigue 11:35 – Every Night is an Invitation to Reset 12:25 – Closing Message: Share the Rest Revolution Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 分
  • Reset Your Nervous System - Unlock Deep Sleep by Activating Your Vagus Nerve

    Reset Your Nervous System - Unlock Deep Sleep by Activating Your Vagus Nerve
    2025/07/23
    Ep. 83 Feeling wired but exhausted? Struggling to shut down at night, even when you’re beyond tired? It’s not just in your head; your vagus nerve could be the hidden culprit. In this powerful episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski unpacks the science behind the vagus nerve and why it holds the key to deeper, more restorative sleep. Learn how this vital pathway between your brain and body influences stress, digestion, and emotional regulation and most importantly, how it directly impacts your ability to sleep soundly. Discover simple, science-backed tools, from cold exposure and diaphragmatic breathing to sound therapy and aromatherapy that help stimulate your vagus nerve and reset your nervous system naturally. You’ll walk away with actionable steps, sensory-based techniques, and smart tech options you can begin using tonight. Sleep is not just about winding down, it is about tuning in. What’s Inside? How simple techniques such as cold exposure, diaphragmatic breathing, and aromatherapy enhance vagal tone. Ways to engage your five senses to calm your nervous system. Why morning sunlight is critical to balancing your sleep-wake cycle. Notable Quotes: "Think about your vagus nerve as the super highway connecting your brain and your body." "If it's weakened or inactive, you might find yourself stuck in fight or flight mode, making restful sleep nearly impossible." "Deep diaphragmatic breathing sends immediate calming signals to your nervous system." Chapters: 00:00 Introduction to Vagus Nerve Connect to Sleep 01:29 Signs of a Weakened Vagus Nerve 02:23 Techniques to Support Your Vagus Nerve 03:24 Sound, Smell, and Taste Solutions 05:02 Visual Stimulation and Technology Aids 05:51 Action Plan and Final Thoughts 07:01 Additional Support from Start with Sleep Learn more about your ad choices. Visit megaphone.fm/adchoices
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    7 分
  • Stop Sabotaging Your Sleep

    Stop Sabotaging Your Sleep
    2025/07/16
    Ep. 82 You say you want better sleep, but are your habits, thoughts, and choices keeping you stuck in the cycle of exhaustion? In this episode of The Doze Podcast, Certified Sleep Coach Soda Kuczkowski calls out the subtle ways we sabotage our own sleep, even when we think we are doing all the right things. From bedtime procrastination and chaotic sleep spaces to the “I’ve tried everything” mindset, Soda helps you recognize the hidden patterns that are working against your sleep—and exactly how to break them. No perfection required. Just simple, consistent actions you can start tonight to reset your routine and reclaim your sleep. What's Inside? Why saying “nothing works” is often the biggest barrier to better sleep How to break the loop of bedtime procrastination The power of consistent wake-up times (even on weekends) What your bedroom may be silently telling your brain How to reduce sleep disruptions from eating, drinking, or tech use A wind-down routine that works—without needing an hour or a spa A gentle but firm mindset shift to help you stop self-sabotaging and start sleeping Notable Quotes: "Believing that your sleep is unfixable is the ultimate self sabotage." "Sleep is not a reward you get after checking off your to-do list. It's the foundation that makes everything else possible." Resources: Ep. 5 - Reset Your Sleep-Wake Cycle: Tips to Get Back in Sync Ep. 29 - Set It & Forget It: A Guide to Crafting Your Ideal Sleep Sanctuary Chapters: 0:00 Breaking the Cycle of Self-Sabotage for Better Sleep 1:11 Welcome to the Doze Podcast 3:05 Shut Down and Sleep Prep 3:30 Set a Fixed Wake-up Time 4:43 Creating a Sleep-Friendly Environment and Nighttime Rituals 6:07 Yoga Pose for Sleep: Legs Up the Wall Benefits 7:08 Reflect on Your Self-Sabatoging Thoughts 8:26 Call to Action Learn more about your ad choices. Visit megaphone.fm/adchoices
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    9 分
  • Travel Sleep Tips That Work

    Travel Sleep Tips That Work
    2025/07/02
    Ep. 81 While Soda catches up on her own rest during a well-deserved vacation 🛫 we’re revisiting one of our most-loved episodes to help you actually sleep while traveling. Whether you're hopping time zones or just road-tripping a few hours away, this episode of The Doze Podcast is packed with practical tips to help you get quality rest away from home. 😴 How to adjust your sleep schedule before your trip 🧳 What to pack for a better night’s sleep 🏨 How to pick the right room and set the mood for deep rest ✈️ Ways to beat jet lag, block out noise, and stay comfy Hit play for a travel-ready sleep checklist that will have you waking up refreshed—no matter where you are in the world. Resources: Sleep Space App: Recommended to drown out background noise and to maintain deep sleep. [Free 14-Day Trial Link] Light Dims: Reusable black cling-ons to cover intrusive LED lights. Amber Night Light: Dimmable night light ideal for travel. Ember Wave Device: Wearable Wrist Band: A personal thermostat to maintain comfort. Code: THEDOZE15 Amber Blueblocker Glasses: To minimize exposure to blue light after the sun has set. Moldable Ear Plugs: Comfortable fit and seal to keep out noise for a deeper night's sleep. Magnesium Spray: Ideal for travelers, offering quick relief from muscle tension, improved sleep quality, reduced stress, and convenient portability, all while being fast-absorbing for immediate benefits. Sleep EyeMask: Best rated to block out all the light that can disrupt your sleep. Light Therapy Lamp: Use it as a natural energy booster and to set yourself to a different time zone. Eucalyptus Essential Oil: Perfect for travel. It helps open airways, relieve snoring, and reduce inflammation. Apply on pressure points. Chapters: 00:00 – Out of Office: Soda’s Taking Her Own Advice 00:28 – Sleep Like a Pro on the Go: Why This Replay Matters 01:25 – Prepping for Travel: Sleep First, Then Suitcase 02:08 – Adjust Your Sleep Schedule Before You Go 02:22 – What’s in Soda’s Sleep Travel Kit? 03:07 – Hydration and Moisture: Your Secret Weapons 03:19 – In-Flight Sleep Tips & What to Wear 03:56 – Skip the Booze, Stick with Water 04:09 – Adjusting to a New Time Zone 04:18 – Grounding & Resetting Your Internal Clock 04:53 – Choosing the Right Room for Better Rest 05:20 – Room Setup by the 5 Senses 05:35 – Blocking Light and Controlling Visual Disruptions 06:35 – Minimizing Noise: Earplugs & Sound Machines 08:05 – Touch: Temperature, Textures, and Comfort 08:53 – Smell: Essential Oils and Personal Items 09:26 – Taste: Snacks & Staying Hydrated 09:52 – Turn Any Room into a Sleep Sanctuary 10:03 – Subscribe, Review, and Sleep Well Learn more about your ad choices. Visit megaphone.fm/adchoices
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    10 分
  • It’s Not a Sleep Divorce, It’s a Sleep Upgrade

    It’s Not a Sleep Divorce, It’s a Sleep Upgrade
    2025/06/25
    Ep. 80 Think sleeping apart means drifting apart? Think again. If you've been silently suffering through snoring, restless nights, or emotional distance, this isn’t a sleep divorce—it’s your chance for a sleep upgrade. It might just be the most effective couples therapy you never considered. Ask yourself: Is the tension in your relationship really only about chores? It’s not just what needs to get done, it’s the fact that you’re running on empty. And when you're depleted, patience fades, presence slips, and connection becomes harder to give. 😮‍💨 If sleep struggles have been quietly driving a wedge between you and your partner, this episode is your wake-up call to look a little closer—and start making rest the foundation for reconnection. Certified sleep coach Soda Kuczkowski breaks down how poor sleep fuels disconnection and why prioritizing sleep may be the most intimate, restorative move you can make as a couple. 🔑 What’s Inside? Why sleep deprivation fuels disconnection, not just fatigue How to talk about sleep without hurting feelings The surprising benefits of sleeping in separate rooms Low-pressure ways to build a joint sleep strategy Tools, apps, and product tips to reduce snoring and restlessness Resources: Ep. 4 - Silence the Snore: Natural Remedies for Peaceful Nights Get all Soda’s favorite sleep tools and guides at TheDoze.co Follow along on Instagram @startwithsleep or @thedoze.co 💬 Notable Quotes 💤 “Sleeping in separate rooms is not a sign of failure. It’s a sign that you value your sleep and your relationship.” ⏱️“Sleep is where your relationship either fractures or fortifies.” 💘 “Sleep is not separate from your relationship. It is your relationship. It’s the foundation of how you speak to each other, how you touch each other, and how you feel seen and supported.” Chapters 00:00 – The real reason couples grow apart 01:02 – Fighting because you’re tired, not incompatible 02:27 – Debunking the taboo of separate beds 03:21 – How sleep deprivation damages empathy and desire 04:16 – What to do if your partner snores 05:19 – Conversation starters that don’t feel like ultimatums 06:41 – Building a better sleep toolbox together 07:37 - Connection games that rebuild emotional intimacy 09:14 - Ask this one question to deepen understanding 10:00 Why sleep is the most underrated relationship strategy 10:50 Final word: Protect your relationship by prioritizing rest Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 分