Episodios

  • Vacation Recovery: 5 Simple Solutions to Bounce Back from Travel Stiffness

    Vacation Recovery: 5 Simple Solutions to Bounce Back from Travel Stiffness
    Jul 10 2024
    Ep. 38 Join Sleep Coach Soda Kuczkowski as she returns from vacation to dive into the challenges of bouncing back from travel-induced stiffness. In this episode, Soda emphasizes the importance of listening to your body and navigating the impact of a less-than-ideal sleep environment. Sharing personal experiences, including her journey to recovery after a car accident, Soda offers practical tips for managing pain without medication. Tune in to discover five simple solutions to help you recover and sleep better after your travels! Key Takeaways: Listen to Your Body: Recognize and act on your body's signals to manage pain and improve sleep quality. Importance of Stretching: Regular stretching can prevent stiffness and alleviate pain, especially around sleep times. Natural Pain Management: Utilize tools like magnesium spray and CBD salve to manage pain without resorting to medication. Benefits of Movement: Incorporate gentle movements and exercises to improve circulation, reduce stiffness, and enhance overall well-being. Holistic Approach to Sleep: Achieving quality sleep involves managing pain, staying active, and listening to your body's needs. Notable Quotes: "Life always has a way of reminding us it may be time for a reset." "Movement helps to increase blood flow, which can reduce inflammation and promote healing." "Listening to yourself and being in tune with how you feel emotionally and physically helps you to have better control over your health and your sleep." Resources: Dr. Jeffrey Dolgos: Buffalo TMJ YouTube Channel for myofascial exercises for managing TMJ and sleep apnea. Magnesium Spray: Highly recommended for pain and sleep improvement. Keep it handy for morning and evening applications. Chapters: 0:00 Intro: Mid-Year Check-In 01:39 Vacation Sleep Challenges: The Impact of a Firm Mattress 2:42 Natural Remedies for Pain Management and Improved Sleep 5:27 The Importance of Movement in Managing Pain and Improving Health 7:15 The Importance of Core Strength and Good Posture 7:42 The Benefits of Physical Activity for Managing Chronic Pain 8:18 Tailored Exercise Programs for Pain Management 9:09 Empowering Yourself Through Better Sleep and Health Awareness
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    10 m
  • Sleep Like a Pro On The Go: Travel Tips to Avoid Restless Nights

    Sleep Like a Pro On The Go: Travel Tips to Avoid Restless Nights
    Jul 3 2024
    Ep. 37 This week on the Doze Podcast, host Soda Kuczkowski shares practical tips to ensure restful sleep while traveling. From adjusting your sleep schedule and packing essential items to selecting the right room and creating a cozy environment, Soda covers everything you need for a good night's sleep while away from home. Discover advice on handling different time zones, minimizing noise, and maintaining comfort during your journey. Tune in for strategies to optimize your travel experience and wake up refreshed, no matter where you are. Key Takeaways: Pre-Travel Preparations: Adjust your sleep schedule and pack essentials like a sleep mask, earplugs, and essential oils to create a sleep-friendly travel kit. During the Journey: Book flights aligned with natural sleep patterns, wear comfortable clothes, limit alcohol, and stay hydrated to minimize jet lag and ensure better sleep. Adapting to New Time Zones: Spend time outdoors for natural light exposure, stick to local meal and sleep times, take short naps if necessary, and practice grounding by walking barefoot on grass. Choosing the Right Room: Opt for rooms away from elevators and ice machines, choose higher floors, and corner rooms to minimize noise. Set up your sleep space by blocking out light and sounds. Sleep Environment: Adjust the room temperature, bring personal items like travel pillows and familiar scents, and ensure you have snacks and water to stay comfortable and hydrated. Notable Quotes: "Adjusting your sleep schedule a few days before you leave can make all the difference in how well you sleep while you're away." "Exposure to natural light helps regulate your internal clock, so spend time outdoors during daylight hours, especially in the morning." "With a little preparation and some simple hacks, you can turn any room into a sleep sanctuary." 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. Subscribe to the "The Doze Podcast" and stay tuned for more expert advice on optimizing your sleep every Wednesday! Chapters: 0:00 Introduction: Travel Sleep Tips for a Restful Vacation 2:01 Tips for Optimizing Sleep and Adjusting to New Time Zones 3:54 Choosing the Best Hotel Room for Optimal Sleep Quality 4:28 Optimizing Your Sleep Space Using Sensory Techniques 5:22 Tips for Minimizing Noise and Light for Better Sleep 7:28 Creating a Comfortable Sleep Environment While Traveling 8:37 Transform Any Room Into a Sleep Sanctuary With Simple Hacks
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    11 m
  • Hot Nights, Cool Tips: Mastering Summer Sleep

    Hot Nights, Cool Tips: Mastering Summer Sleep
    Jun 26 2024
    Ep. 36 As Summer approaches and temperatures rise, achieving a good night's sleep can become increasingly challenging. In this episode of the Doze Podcast, host Soda Kuczkowski dives into the nuances of maintaining optimal sleep during these hotter months. With expert insights and practical tips, this episode is packed with advice aimed at helping you stay cool and rested. Longer daylight hours and higher temperatures can significantly disrupt sleep patterns. Soda explains how to mitigate these effects by maintaining a consistent sleep schedule and keeping your sleep environment cool. She offers a range of inventive solutions—from blackout curtains to DIY cooling tricks like using a chilled rice-filled pillowcase or placing a bowl of ice in front of a fan. Each tip is designed to combat the specific challenges of Summer sleep. Key Takeaways: Maintaining Darkness: Use blackout curtains or eye masks to manage the impact of longer daylight hours on your sleep-wake cycles. Ideal Bedroom Temperature: Aim to keep your bedroom temperature between 60 to 67 degrees Fahrenheit to facilitate better sleep. DIY Cooling Techniques: Employ practical hacks like placing a bowl of ice in front of a fan or using a chilled rice pillow to stay cool. Mindful Bedtime Routine: Consider bedtime routines that signal your body to wind down and avoid physical activity close to bedtime. Adjusting for Travel: Gradually adapt your sleep schedule to match your travel destination's time zone and maintain consistent routines. Notable Quotes: "Summer heat can be one of the biggest culprits when it comes to sleeplessness." "Less time in these [deep sleep and REM] stages can leave you feeling tired and less refreshed." Resources: Sleep Space App Free Trial: Available for listeners to improve sleep tracking and manage wake-up times better. Embr Device Code: THEDOZE15 Sleep EyeMask Lavender Eye Pillow - Freeze it. To cool down and relax Make sure to listen to the full episode for a comprehensive guide to better sleep during the Summer months. Also, join us next week as Soda shares her top sleep tips for your Summer trips. Chapters: 0:00 Introduction and Welcome 0:32 Longer Daylight Hours and Sleep Patterns 1:33 Impact of Summer Heat on Sleep Quality 2:40 Keeping Cool Without AC 4:02 Tips for Staying Cool at Night 4:33 Daytime Activities and Sleep Impact 4:55 Managing Sleep with Summer Activities 5:43 Conclusion and Preview for the Next Episode
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    8 m
  • Always Sleepy and Struggling to Stay Awake? Uncover the Sleep Disorder of Idiopathic Hypersomnia

    Always Sleepy and Struggling to Stay Awake? Uncover the Sleep Disorder of Idiopathic Hypersomnia
    Jun 19 2024
    Ep. 35 In this episode of The Doze Podcast, we dive into the mysterious and often misunderstood world of idiopathic hypersomnia. Do you feel constantly sleepy no matter how much you sleep? Are you struggling to stay awake during the day and finding it nearly impossible to wake up in the morning? You might be experiencing a sleep disorder that's more common than you think. Join host and sleep coach, Soda Kuczkowski as she offers practical advice on recognizing the symptoms, seeking help and lifestyle management strategies for idiopathic hypersomnia, as well as exploring what it means to live with this condition. Whether you’re affected by IH or supporting someone who is, this episode provides valuable insights and resources to improve your quality of life. Join the conversation and become part of a supportive community dedicated to sleep health. Key Takeaways: Understanding Idiopathic Hypersomnia: A chronic neurological sleep disorder that results in extreme daytime sleepiness despite adequate nighttime sleep. Diagnostic Challenges: The limitations of standard tests like the MSLT necessitate a comprehensive evaluation for accurate diagnosis. Management Strategies: Effective management of IH includes consistent sleep schedules, low-carb diets, medications, and cognitive-behavioral therapy. Notable Quotes: "One thing to understand is that there is no definitive cure for idiopathic hypersomnia but with the right management, you can find ways to improve your quality of life." "You live with a constant state of sleepiness. Your sleep may be deep and uninterrupted, but it is never refreshing." "It’s considered a wakefulness disorder, because it affects your ability to stay awake and alert during the day." Resources: START WITH SLEEP | The Doze Sleep Support Group Hypersomnia Foundation Hypersomnolence Australia Idiopathic Hypersomnia Awareness Week Time Stamps: 0:00 Introduction 1:13 What is Idiopathic Hypersomnia 2:10 How IH Symptoms Differ from Other Sleep Disorders 4:20 What Should You Do If You Think You Have IH? 4:52 What is a Multiple Sleep Latency Test? 6:00 Once diagnosed, what can you do to manage IH? 7:00 "Wakefulness" Medications 7:45 Supportive Communities 8:00 Summary 9:02 Conclusion
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    10 m
  • From Unrested to Unstoppable: How Better Sleep Can Transform Your Workplace Culture

    From Unrested to Unstoppable: How Better Sleep Can Transform Your Workplace Culture
    Jun 12 2024
    Ep. 34 June is Professional Wellness Month! In this episode of the Doze Podcast, host Soda Kuczkowski explores how prioritizing sleep can revolutionize your work environment and enhance company culture. Join us as we discuss the often-overlooked aspect of sleep health and its profound impact on productivity, engagement, and overall success. Learn practical tips on how to advocate for yourself and bring the conversation about sleep and wellness into the workplace. Discover strategies for creating a supportive and flexible work environment that fosters both personal well-being and professional growth. From flexible working hours to educational workshops, Soda offers actionable advice on how employers and employees can collaborate to build a healthier, more vibrant company culture. Tune in to understand the true power of sleep in transforming your work life and boosting organizational success. If you’re ready to take your professional wellness to the next level and champion a culture of health and productivity, this episode is a must-listen. Subscribe now and don’t miss out on future insights into sleep and well-being. Key Takeaways: Prioritizing sleep can elevate employee productivity, engagement, and retention. Leadership plays a crucial role in fostering a culture that values health and wellness. Simple initiatives, such as sleep awareness campaigns and promoting good sleep hygiene, can make a substantial impact. Introducing flexible work policies, like remote work and flexible start times, helps employees manage their sleep better. Creating a supportive environment that includes quiet areas or relaxation rooms can boost employees' overall productivity and creativity. Notable Quotes: "A well-rested employee is a happier, more engaged, and more productive employee." "No one cares how much you know, until they know how much you care." - Theodore Roosevelt "Flexibility is a key aspect; creating a flexible work environment can help employees manage their sleep schedules better." "When employees feel supported on a personal level, it elevates the entire company culture." Chapters: 0:00 Prioritizing Sleep for Enhanced Professional Wellness and Productivity 3:27 Fostering Health and Wellness for a Productive Workforce 4:21 Sleep Awareness Campaigns and Women's Health 5:36 Creating a Supportive Workplace for Breastfeeding Mothers 6:08 The Importance of Sleep Health in Workplace Wellness Programs 7:16 Creating Sleep-Friendly Policies to Boost Workplace Productivity 9:27 Normalize Naps at Work 9:42 Create Sleep Focused Initiatives
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    12 m
  • Beyond CPAP: Exploring an Alternative Therapy for Sleep Apnea with Dr. Dar Radfar DDS

    Beyond CPAP: Exploring an Alternative Therapy for Sleep Apnea with Dr. Dar Radfar DDS
    Jun 5 2024
    Ep. 33 In this enlightening episode, Sleep Coach and Educator, Soda Kuczkowski sits down with Dr. Dar Radfar, a distinguished dentist and pioneer in sleep dentistry, to discuss the integration of dental health and sleep wellness. Dr. Radfar shares his personal journey from a harrowing escape in childhood to a near-fatal accident caused by sleep apnea, which steered him towards specializing in sleep-related dental solutions. He explains the critical role dentists play in screening and providing an alternative therapy to sleep apnea, highlighting the importance of oral appliances and their advantages over traditional CPAP machines. Join us to discover how Dr. Radfar is transforming dental practices by incorporating sleep wellness, enhancing patient care, and fostering community connections. Key Takeaways: Dental Health and Sleep Disorders: The importance of recognizing dental signs like bruxism and scalloped tongue as indicators of sleep apnea and other sleep disorders. Oral Appliances for Sleep Apnea: Benefits and advancements in custom-fitted oral appliances, like the Sleep Herbst, which are pivotal in treating sleep apnea and improving patient compliance. Education and Training for Dentists: Dr. Radfar highlights the significance of proper training for dentists in sleep apnea treatment, available through his Radseminar platform, which includes post-training consulting. Multidimensional Approach: The episode also discusses Dr. Radfar's holistic approach to sleep health, including the development of supplements such as Radz and Rad Jaw to support better sleep and TMJ health. Notable Quotes: Dr. Dar Radfar DDS "Dentists can recognize signs like bruxism and scalloped tongue as indicators of sleep apnea." "A custom fitted appliance is really the best way to go, and that can really only be done through a dentist." "Twelve to 15 years off your life from severe sleep apnea that's not been treated." About the Guest: Dr. Dar Radfar, known as Doctor Rad, is a graduate of the USC School of Dentistry. With expertise in general and cosmetic dentistry, he has pioneered the field of sleep dentistry. Dr. Radfar is fervently dedicated to bridging the gap between dental health and sleep wellness, focusing on detecting sleep disorders such as sleep apnea through dental examinations. He is also the founder of Radhealth Inc. and Radseminar.com, where he trains dentists nationwide on incorporating sleep disorder screenings and treatments into their practices. Resources: To learn more about Dr. Radfar’s seminars and products, visit https://radseminar.com/ and https://www.radhealthinc.com/ Order Home Sleep Test Chapters: 0:00 Bridging Dental Health and Sleep Wellness 4:07 Advancements in Mandibular Devices for Sleep Apnea and TMJ 9:04 Natural Supplements for TMJ and Sleep Apnea Relief 12:43 The Financial and Health Benefits of Dental Sleep Medicine 18:41 Identifying Sleep Apnea Through Dental Landmarks 20:52 Dental Screening and Home Sleep Tests for Sleep Apnea 26:12 Exploring Alternatives to CPAP for Treating Sleep Apnea 31:29 The Importance of Integrating Sleep Health in Dentistry
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    38 m
  • The Secret Edge: The Game-Changing Power of Sleep with Sports and Fatigue Management Consultant, Brendan Duffy CCSH, RPSGT

    The Secret Edge: The Game-Changing Power of Sleep with Sports and Fatigue Management Consultant, Brendan Duffy CCSH, RPSGT
    May 29 2024
    Ep. 32 Explore the intersection of sleep, athletic performance, recovery, and their implications on both physical and mental health with Sleep Coach, Soda Kuczkowski. Timed to align with Better Sleep Month, this episode features an engaging conversation with Brendan Duffy, a Registered Sleep Technologist and Certified Clinical Sleep Educator working with the NCAA. Brendan unveils the often-overlooked power of sleep as a performance enhancer that can benefit anyone, not just athletes. Tune in to uncover the essential role sleep plays in reducing inflammation, preventing injuries, and boosting cognitive function, energy, and flexibility. Brendan shares his experiences and successful strategies in educating sports teams on prioritizing sleep for optimal performance. Additionally, the conversation highlights the significant impact of sleep on mental health, enriched with practical examples and anchored by scientific studies, including research by Dr. Cheri Mah. This episode offers invaluable insights and makes a persuasive case for embracing better sleep habits that could revolutionize your health and performance. Key Takeaways: Sleep is essential for physical repair, cognitive function, and overall peak performance. Inadequate sleep can lead to increased inflammation, reduced mental and physical performance, and a higher risk of injuries. Athletes can significantly benefit from targeted sleep strategies, such as adjusting to travel schedules ahead of a game across time zones. Notable Quotes: "Sleep is often the overlooked area that could determine if your team wins, loses, if players get injured, or how well prepared your players are." - Brendan Duffy "Your training doesn't start when you wake up. It started the night before. It started the week before." - Brendan Duffy "People don't care about what you know until they know that you care." - Brendan Duffy Resources: Running Down a Dream Podcast - Host: Brendan J Duffy -RPSGT -Certified Sleep Educator Building a Mental Health Dream Team for Athletes (How Sleep Screening a Team Can Save Lives By Brendan Duffy, CCSH, RPSGT Sleep to Rise Campaign Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health Jonathan Charest, PhD Candidate, Behavioral Sleep Medicine Specialist and Michael A. Grandner, PhD MTR, Associate Professor Learn about Idiopathic Hypersomnia Shop The Doze Products Chapters: 0:00 Maximizing Performance Through Optimal Sleep and Recovery 1:24 Understanding and Managing Inflammation for Peak Performance 3:26 Exploring Sleep's Impact on Athletic Performance and Recovery 5:33 Linking Sleep to Athletic Performance and Education 10:55 Enhancing Athletic Performance Through Sleep Education 13:29 Promotional Tactics for Mindset Building and Brand Visibility 14:11 Optimizing Athlete Performance Through Sleep and Travel Strategies 17:30 The Challenging Life of Athletic Trainers 18:11 Transforming Mindsets on Sleep's Role in Learning and Mental Health 18:44 Tailoring Talks for Athletic Performance and Injury Prevention 20:22 Sleep, Recovery, and Athletic Performance 22:19 Athletes' Health and Endorsement Deals Transform Lives 23:51 Addressing Athletes' Mental Health Through Sleep Screening 26:37 Exploring the Evolving Understanding of Sleep Health 28:59 Empowering Students Through Meditation, Yoga, and Sleep Education 30:20 Challenging Misconceptions in Sleep Disorder Awareness 32:35 Misdiagnosing Sleep-Related Breathing Issues in Children 33:30 Sleep Disorders and Their Impact on Children's Behavior 35:04 Unlocking Peak Performance Through Sleep Better Practices
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    37 m
  • End Sleepless Nights: A Woman's Guide to Harnessing Self-Care for Better Sleep

    End Sleepless Nights: A Woman's Guide to Harnessing Self-Care for Better Sleep
    May 22 2024
    Ep. 31 This episode of the Doze Podcast provides a candid exploration of the ways in which stress — a multifaceted adversary to rest — infiltrates our lives, imposing barriers to a good night's sleep. Presented with authenticity and conviction, Soda shares her personal reflections on the cultural and generational challenges women face when acknowledging the importance of rest. The discussion unveils practical self-care strategies and the transformative power of self-compassion to mitigate stress-induced sleep disturbances. Through engaging storytelling, the podcast sheds light on scenarios faced by women across different backgrounds and life stages. From the high-achieving professional to the shift worker grappling with perimenopause, listeners are guided through the influences on sleep patterns, hormonal interactions, and the pursuit of balanced well-being. Key Takeaways: Self-Care's Impact on Sleep: Self-care is not a luxury but a crucial stress management tool that directly affects sleep quality. Stress and Sleep: Subconscious anxiety can disrupt sleep patterns, and stress-reducing techniques are essential for better sleep. Common Sleep Disruptors: Factors like hormonal changes, high blood pressure, shift work, and even one's mentality towards rest can contribute to poor sleep. Targeted Strategies: Identifying stressors and properly managing conditions like PCOS, shift work disorder, and hormonal changes leads to improved sleep. Restful Resources: Engaging in relaxation practices and establishing boundaries are important steps to prioritize sleep. Notable Quotes: "Rest is not just a state of inactivity; it's an active engagement in self-care practices that promote a better quality of life and sleep." "Manage your stress, and you manage the quality of your sleep." "Self-care isn't a one-size-fits-all all. It's about finding what works best for you." Resources: Ep. 14 - Stress at Night: Tackling the 3 AM Wake-Up Mystery 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 Ep. 25 - From Surviving to Thriving: Spiritual Rest as a Catalyst for Healing Ep. 29 - Set It & Forget It: A Guide to Crafting Your Ideal Sleep Sanctuary Schedule: Home Sleep Testing Purchase: Magnesium Topical Spray Use Code: ZZZZ for $5 off Time Stamps: 0:00 Topic Introduction 1:18 Embracing Self-Care Amidst Busy Lives 3:21 Scenario 1: A busy working professional 5:23 Strategies for Better Sleep and Stress Reduction 7:50 Scenario 2: Shift Worker With Perimenopause 10:24 Scenario 3: Fitness Enthusiast with Polycystic Ovary Syndrome 12:18 Personalized Self-Care for Stress Relief and Better Sleep 12:55 Emergency Self-Care Kit
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    16 m