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.
All content for The Doze Podcast is the property of Soda Kuczkowski and is served directly from their servers
with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
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.
Ep. 97 Curious about the mouth-taping trend for snoring or sleep quality? In this episode of The Doze Podcast, learn the science behind nasal breathing and how to determine if mouth tape is safe for you — based on real airway health, not viral fads.
This expert-led podcast episode explains:
• Why nasal breathing matters for deep sleep
• Signs of sleep apnea and when NOT to tape
• How nasal breathing impacts sleep quality, oxygen levels, and energy
• Safer first steps like nasal dilators, humidity control, and Breathe Balm
Perfect for anyone exploring natural snoring relief or nighttime breathing support.
Listen now to make informed, science-based decisions about your sleep.
Resources:
Dream Recovery Mouth Tape: Encourages nasal breathing and reduces snoring; made from organic bamboo silk.
Mute Mouth Tape: Offers a partial opening for gentle mouth breathing if needed, comes with an FDA registration.
Breathe Balm: A natural blend of coconut oil and essential oils promoting nasal breathing.
Home Sleep Testing
Ep. 4 - Silence the Snore
Mouth Taping Safety Checklist
Before you tape, ask yourself:
1️⃣ Can I breathe clearly through my nose, day and night?
→ If not, address congestion, allergies, or try a nasal dilator first.
2️⃣ Am I taping to avoid a bigger issue?
→ Rule out sleep-disordered breathing or sleep apnea with a proper assessment.
3️⃣ Is my sleep environment supporting healthy airflow?
→ Check humidity (40–60%), reduce allergens, and improve air circulation.
4️⃣ Have I tried gentle, supportive tools first?
→ Consider Breathe Balm or other non-restrictive nasal breathing aids.
5️⃣ Have I consulted a professional if I feel unsure?
→ Get guidance before using any product that affects your airway.
⚠️ Most Important
✔ Use only medical-grade mouth tape
✘ Never use household tape
✔ Stop if you feel anxious, congested, or short of breath
✔ Mouth tape is a tool, not a treatment
The goal is not to silence your mouth — it is to support your airway so your body can breathe the way it was designed to: through your nose, deeply and freely.
Chapters:
0:00 What is Mouth Taping?
2:48 Assessing Sleep Apnea
4:10 Risks of Using Mouth Tape
5:22 Natural Solutions for Snoring Relief
6:16 Mouth Tape Options for Nasal Breathing
7:42 Better Breathing and Sleep
9:48 Harnessing Breath for Better Sleep
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 96 When you think about getting healthy, you probably think about what to eat, how to move, and ways to manage stress — but there’s one pillar of wellness that quietly powers them all: sleep.
In this episode of The Doze Podcast, host Soda Kuczkowski, Certified Sleep Coach and Sleep Health Educator, unpacks why sleep isn’t just recovery — it’s recalibration. You’ll learn how your body uses sleep to regulate hormones, absorb nutrients, and lock in the benefits of your hard work in nutrition, fitness, and stress management.
💡 Here’s what you’ll discover:
Why sleep is the most overlooked part of your wellness routine
The science behind how sleep amplifies your diet, workouts, and recovery.
Why tracking your sleep isn’t enough — and what to do instead
The truth about “catching up” on sleep (spoiler: you can't really do it!)
How to protect your rest as an act of strength, not surrender
📅 Event Mentioned: Join Soda at the BNMC Food as Medicine Symposium – Saturday, October 25th
Notable Quotes:
"When you start with sleep, everything else works better."
"Sleep makes it into almost every conversation, but usually as a complaint, not a commitment."
"Sleep isn't just about recovery, it's about recalibration."
"Protecting your sleep is not just about being rigid. It's about being respectful of your limits."
Chapters:
0:00 Sleep's Role in Wellness
1:23 Sleep vs Other Wellness Efforts
2:15 Restoration and Wellness Culture
2:46 Biological Impact of Sleep
4:08 Sleep Debt and Productivity
4:41 Sleep's Amplifying Effect
5:15 Prioritizing Sleep in Wellness Plans
6:12 Commitment to Sleep
7:18 Upcoming Symposium Invitation
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 95 What if the secret to sustainable success isn’t pushing harder, but resting smarter? Learn how aligning with rest can elevate your leadership, sharpen your vision, and keep your business thriving without burning out.
In front of a live studio audience of entrepreneurs, Soda Kuczkowsk, host of The Doze Podcast, sits down with Healing Her Within host Maryann Rivera-Dannert to flip the script on hustle culture. From the science of sleep to the spirituality of surrender, this conversation explores how true alignment starts with rest.
Together they break down the seven types of rest, the myth of “I’ll sleep when I’m dead,” and practical ways to restore clarity, creativity, and calm while growing your business.
Key Takeaways:
Redefine hustle — why rest is the new ROI for aligned entrepreneurs
Discover your chronotype + set a rhythm that supports your energy flow
Morning light, caffeine timing, and the science of better sleep
The 7 types of rest and how to fill each intentionally
Boundaries that protect your peace, focus, and productivity
Recorded Live: 🎙️ WXXI Studio A, Rochester NY ✨ Aligned Entrepreneur Pod-A-Thon — Presented by JazzCast Pros
💡 Resources Mentioned in This Episode
HealingHer Within Podcast with MaryAnn Rivera-Dannert
START WITH SLEEP — Programs, workshops, and resources for better rest and recovery 👉 startwithsleep.com
Sleep Space App — Tracks your sleep patterns, learns your rhythms, and helps optimize your bedtime routine 👉 sleepspace.com
Find Your Chronotype — Take the quiz from Dr. Michael Breus, author of The Power of When, to learn your natural sleep rhythm 👉 thepowerofwhenquiz.com
🎧 Referenced Episodes of The Doze Podcast
Morning Light Guide — Learn how to regulate your circadian rhythm naturally through light exposure
"Bedtime Begins at Breakfast" — Why your morning habits determine your nighttime rest
"Caffeine Hacks" — How to manage caffeine intake and boost your energy without wrecking your sleep
"Do You Lose if You Snooze?" — The truth about the snooze button and how to wake up feeling refreshed
0:00 – Welcome to The Doze Live from WXXI Studio A
0:35 – The New Hustle: Why Rest Is the Ultimate Self-Care
2:05 – “I’ll Sleep When I’m Dead”: Busting the Restless Culture Myth
3:20 – The Mental Load of Women in Leadership
5:40 – The Power of Subtraction: Making Space for Wellness
6:50 – Maryann’s Ayahuasca Journey & the Message to Rest
9:00 – The Seven Types of Rest Explained
12:20 – Discovering Your Chronotype: Bears, Wolves, Lions & Dolphins
16:00 – Setting Boundaries Around Sleep & Mental Rest
18:10 – Bedtime Begins at Breakfast: Light, Caffeine & Consistency
23:20 – The Science of Napping & Sleep Cycles
25:00 – Snooze Buttons, Sleep Disorders & Resetting Your Rhythm
26:20 – Final Thoughts: Rest as a Radical Act for Entrepreneurs
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 94 "Sleep isn’t what you do when you’re done working—it’s what makes everything else possible".
Before the live episode with Maryann Rivera-Dannert drops from the Aligned Entrepreneur Pod-a-Thon, host Soda Kuczkowski invites you to pause, breathe, and realign.
In this reflective episode, Soda reframes sleep from being a passive recovery period to your most powerful realignment tool.
Discover how shifting from hustle to harmony transforms not just your sleep—but your results.
In this episode:
✨ Shift from hustle to harmony
🧘🏽♀️ Treat sleep as your strategy, not your setback
🚀 Achieve more through alignment, not exhaustion
Because you don’t need another productivity hack — you need realignment. And it starts tonight. 🌙
#TheDozePodcast #SleepWellLeadWell #AlignedEntrepreneur #MindsetShift #RestIsProductive
Chapters:
0:00 Welcome + Introduction: Sleep as Realignment
0:25 Episode Overview: Sleep as Alignment
1:26 Rethinking Sleep: Beyond Recovery and Self-Care
1:59 Mindset Shift: From Hustle to Harmony
2:56 Sleep as a Strategy, Not a Setback
3:50 Achievement Through Alignment
4:16 Closing Thoughts on Realignment + Rest
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 93 Have you been prescribed Trazodone to help you sleep? You may be surprised to learn it was never designed as a sleeping pill—it’s actually an antidepressant being used off-label for insomnia.
In this episode of The Doze Podcast, sleep health educator Soda Kuczkowski explains why Trazodone often falls short, what the American Academy of Sleep Medicine really recommends, and which evidence-based solutions can restore your natural sleep.
What's Inside?
Trazodone is not FDA-approved for insomnia and isn’t recommended as a first-line treatment.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold standard for lasting results.
Natural supports like GABA and glycine can help regulate sleep without prescription side effects.
Seeing a sleep specialist is critical for uncovering root causes and creating a personalized plan.
“If your sleep plan begins and ends with Trazodone, you’re not receiving evidence-based care.”
🎧 Recommended Episode:
Ep. 2 :Your Doctor doesn't sleep well either
Ep. 9: Diagnosing Sleep Disorders at Home: Your Easy Guide
🔗 www.startwithsleep.com
🔗 www.thedoze.co
Chapters:
0:00 – Long-Term Trazodone Use: What You Need to Know
1:29 – Trazodone for Sleep? Better Alternatives Explained
2:25 – Why “Non-Addictive” Sleep Aids Became Popular
2:55 – The Real Risks of Trazodone for Insomnia
4:29 – Hidden Dangers of Relying on Sleep Meds
4:58 – Why a Sleep Specialist Matters for Insomnia
6:05 – Talk to Your Doctor Before Changing Meds or Adding Supplements
6:40 – Natural Sleep Aids That Work: GABA & Glycine
7:08 – Don’t Settle: Demand Better Sleep Solutions Beyond Trazodone
9:11 – Teaser: Live at The Aligned Entrepreneur Pod-a-Thon
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 92 What happens to your sleep when life suddenly shifts? Maybe it is a career change, a move, a growing family, or an evolving business. Transitions can leave you stretched thin, running late, and wondering how you will ever find your rhythm again.
In this episode of The Doze Podcast, certified sleep coach Soda Kuczkowski opens up about her own season of change—moving The Doze into a warehouse, closing the START WITH SLEEP resource center and storefront after ten years, and navigating her daughter’s busy schedule—all while balancing the daily demands of work and family. Through her story, you will see that disrupted sleep in times of change is not a permanent setback—it is an invitation to adapt. Sleep is not about perfection; it is about course correction.
🌙 What you’ll learn:
How to protect your sleep when life shifts suddenly
Why grounding rituals and personal tokens keep you centered
The mindset shift that turns disrupted sleep into a temporary detour, not a permanent setback
Five practical strategies to reset your rest and reclaim your resilience
💬 Notable Quotes:
“Sleep health is not about perfection. It’s about course correction.”
“Your sleep is not as fragile as it feels in the moment. It’s resilient.”
“Transitions require flexibility, and if you don’t bend, you break.”
🎧 Tune in now to hear Soda’s candid story and take away actionable tools to protect your sleep no matter what life throws at you.
👉 Don’t miss your chance to get personalized sleep coaching with Soda during the live Q&A after The Doze podcast recording at the Aligned Entrepreneur Pod-a-Thon on Saturday, Sept. 27 at WXXI Studio A in Rochester, NY. Don’t miss your chance to reset your relationship with rest and success!
WXXI Presents the Aligned Entrepreneur Pod-a-Thon | JazzCast Pros
Use promo code ALIGNED for On-Camera, VIP Seating
Chapters:
0:00 – Sleep Hacks for Life’s Biggest Transitions
2:37 – From Retail Shop to Personalized Sleep Coaching
3:25 – Balancing Rest When Life Gets Chaotic
4:51 – Grounding Rituals That Keep You Centered
6:14 – Flexible Routines for Unpredictable Seasons
8:33 – Wind Down Smarter, Sleep Stronger
9:11 – Consistency Counts: Protecting Sleep in Disruptive Times
10:09 – Resilience Starts with Rest
10:55 – Why Great Leaders Prioritize Sleep
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 91 Think you can hack your body into needing less sleep? Think again. The secret isn’t less sleep—it’s better sleep.
Here’s the truth: you can’t cheat biology. But you can optimize the sleep you are getting. In this episode of The Doze Podcast, Sleep Health Educator and Certified Sleep Coach Soda Kuczkowski helps you reset your mindset about sleep, guiding you through a reflection and introducing a simple framework to help protect the sleep you do get.
In this conversation, Soda breaks down:
✔️ Why the cultural myth of “doing more with less sleep” is holding you back.
✔️The science of why your body cannot adapt to needing less sleep.
✔️ The S.L.E.E.P. Framework—five practical steps to optimize your hours.
✔️ Why sleep isn’t wasted time—it’s an investment in your performance, health, and creativity
Resources:
www.thedoze.co
www.startwithsleep.com
🌟 Join Soda for a live Q&A at the Aligned Entrepreneur Pod-a-Thon at WXXI Studios in Rochester, NY on Saturday, Sept. 27. Don’t miss your chance to reset your relationship with rest and success!
WXXI Presents the Aligned Entrepreneur Pod-a-Thon | JazzCast Pros
Use promo code ALIGNED for On-Camera, VIP Seating
Chapters:
0:00 – Optimizing Sleep for Success
1:52 – Mindset and Better Sleep Habits
2:58 – Sleep: The New Luxury for Health & Success
3:49 – Why Sleep Powers Health and Productivity
6:09 – Routines & Environment for Quality Rest
6:35 – Intentional Habits That Improve Sleep
8:00 – Transforming Sleep for Personal & Community Success
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 90 Do you find yourself sacrificing sleep during the week and then trying to make up for it by sleeping in on the weekends?
Here’s the thing you should be asking yourself: Does that actually work? It might feel like a solution in the moment, but science tells a different story. In this episode of The Doze Podcast, host Soda Kuczkowski invites you to reflect on your own sleep habits and reveals why oversleeping cannot erase sleep debt. You will learn why timing matters more than hours, why deep sleep is the real game-changer, and discover a tool that helps you stay consistent even when your environment is disruptive. It is time to stop chasing sleep—and start building it into your life every single day.
✨What’s Inside?
Why you really can’t catch up on lost sleep.
Sleeping in feels good short-term but can throw your body clock off balance.
Consistency in your sleep schedule is more powerful than extra hours.
It’s deep sleep, not just more sleep that restores your mind and body.
Short naps beat weekend sleep-ins when it comes to real recovery.
How to prevent sleep debt with consistent routines + smart tools
Chapters:
0:00 – Why You Can’t Catch Up on Sleep
0:50 – Sleep Debt: What It Really Costs You
2:18 – Weekend Oversleeping Backfires
5:10 – Consistency = A Stronger Body Clock
6:00 – Smarter Sleep with the Sleep Space App
6:54 – Micro Recovery: Small Habits, Big Impact
8:13 – Consistency Wins Over Catch-Up
Tune in now to finally understand how to stop chasing sleep and start feeling restored.
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 89 Think more sleep = more energy? Not always. In this eye-opening episode of The Doze Podcast, host and sleep health educator Soda Kuczkowski unpacks the surprising downsides of oversleeping. From grogginess and headaches to deeper issues like nutrient deficiencies or thyroid concerns, Soda explains why too much sleep can leave you feeling just as drained as too little.
What's Inside?
✔️ The difference between fatigue vs. sleepiness—and why it matters
✔️ How to reset your body clock with consistent wake times & morning light
✔️ Why oversleeping can signal hidden health issues
✔️ Practical steps to reclaim your energy and rhythm
Plus, Soda shares an exciting update about START WITH SLEEP and The Doze's expanding global online focus—bringing sleep health resources to more people than ever.
Resources:
"What’s New" Newsletter: startwithsleep.com
The Doze.Co: Shop Sleep Tools
Chapters:
0:00 The Hidden Effects of Oversleeping
2:03 Medication Changes and Nutrient Absorption Affecting Energy Levels
3:38 Understanding Oversleeping: Causes, Risks, and Solutions
6:42 Strategies to Boost Energy and Reset Your Circadian Rhythm
9:13 Online Sleep Solutions from TheDoze.Co
Learn more about your ad choices. Visit megaphone.fm/adchoices
Ep. 88 Burnout is OUT. Sleep is IN. We have entered The Sleep Era—and it’s not just about getting your 8 hours. It’s a cultural revolution that’s reshaping how we live, work, and thrive.
On this episode of The Doze Podcast, host and sleep health educator Soda Kuczkowski breaks down why sleep is the ultimate resource—fueling creativity, protecting health, and powering productivity. Gone are the days of glorifying exhaustion. The future belongs to the well-rested.
“The future will not be built on burnout. It will be built by those who are finally awake, alert, and unstoppable.”
✨ What you’ll learn in this episode:
Why sleep is the new currency of health, success, and innovation
How to create sleep-conscious workplaces that combat fatigue
Simple ways to make your home a sanctuary for real rest
The role families and communities play in reshaping sleep culture
How to reframe rest as strategy, not weakness
📲 Resources & Links:
Follow us on any social channel: @startwithsleep | @thedoze.co
Explore sleep-support tools: www.thedoze.co
Try the Sleep Space App for customized soundscapes & better sleep
Chapters:
0:00 Embracing the Sleep Era for Health and Creativity
3:17 Transforming Your Home Into a Rest Sanctuary
5:27 Building Sleep-Conscious Workplaces
9:29 Encouraging Device-Free Social Interactions and Public Quiet Spaces
10:30 Embracing the Sleep Era for Health and Productivity
Learn more about your ad choices. Visit megaphone.fm/adchoices
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
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
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
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
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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
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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
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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
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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
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Ep. 79 Think your glow-up comes from a bottle? Think again.
What if the real secret to youthful skin, radiant hair, and boundless energy has been hiding in your sleep schedule all along? Certified Sleep Coach Soda Kuczkowski reveals how beauty sleep isn’t just a cliché—it’s your most potent anti-aging ritual. Before you buy another serum, press play.
What's Inside?
Why midnight to 2am is your "magic window" for collagen production ✨
How poor sleep contributes to dull skin, brittle hair, and mental fog
Daily habits and bedtime rituals that reverse aging from the inside out
The real reason your $100 night cream isn’t working (hint: it’s not the cream)
A simple, free nighttime ritual that can change how you look and feel by morning
Chapters:
00:00 – Welcome: The truth about sleep and aging
01:00 – Why sleep is better than skincare
02:00 – Your skin’s nightly renewal process
03:00 – Sleep + hair health = shine, strength, and growth
04:00 – Boosting energy and muscle recovery overnight
05:00 – Brain clarity and reducing oxidative stress
06:00 – Soda’s personal bedtime beauty rituals
07:00 – Why nasal breathing is a sleep (and beauty) game-changer
08:00 – Environmental hacks: light, air, and temperature
09:00 – Silk pillowcases, hydration, and next-level beauty sleep
10:00 – Final thoughts: The glow-up starts in your bed
💤 Want to reverse aging without injections or expensive routines? It starts with sleep.
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Ep. 78 If you’ve ever felt guilty for resting or pushed sleep to the bottom of your to-do list, this episode is your wake-up call—in the gentlest, most loving way. We invite you to rethink sleep not as a luxury, but as a declaration of self-worth.
In this episode of the Doze Podcast, Soda explores why rest is more than recovery—it's resistance. Backed by compelling research, including a 2022 study from Behavioral Sleep Medicine, Soda unpacks how self-esteem directly impacts sleep quality and why those who value themselves tend to sleep deeper and longer.
This isn’t just a wellness tip—it’s a cultural shift.
You'll learn how to:
✨ Reframe rest as receiving, not quitting
🛋️ Build your own “sleep shelf” of soothing bedtime rituals
🧘🏽♀️ Add micro-rests into your day to recharge with intention
🛏️ Transform your sleep space into a reflection of how deeply you honor yourself
Whether you’re a chronic giver or someone stuck in hustle mode, this episode offers a new lens to see rest as your birthright—not something to earn.
Memorable Quotes:
“The way you treat your sleep is the way you treat yourself.”
“Receiving rest is not quitting; it’s claiming what is already yours.”
“Your best days begin with your best nights.”
“Sleep is not a luxury; it’s a reflection of your worth.”
Hit play and start honoring your need for rest—not just to feel good, but because you deserve to.
Chapters:
0:00 Sleep as Self-Worth
0:33 Show Intro
1:34 Reframing Rest as Receiving, Not Quitting
2:37 Building a Sleep Shelf
4:09 Embracing Micro Rests Throughout the Day
4:43 Creating a Sleep Space That Reflects Self-Worth
5:44 Closing Thoughts on Sleep and Worth
Music from #Uppbeat
https://uppbeat.io/t/tranquilium/night-sky
License code: FIZCALGOILNJLJRS
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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.
