Episodios

  • A Sensory Reset for the Year Ahead

    A Sensory Reset for the Year Ahead
    Dec 17 2025
    Ep. 104 As The Doze Podcast closes out Season 2 and marks its 104th episode, this reflective conversation invites you to pause, take stock, and reset your relationship with rest. The episode revisits the core themes of the Sleep by the Senses series, reminding you that sleep is shaped long before your head hits the pillow through what you hear, see, touch, smell, and taste each day. Before the podcast takes a short holiday break, host Soda Kuczkowski offers six meaningful practices designed to help you stay aligned and grounded as you move into 2026. The invitation is simple: choose one. One sense to strengthen. One ritual to protect. One intentional shift that supports your sleep and steadies your rhythm through the year ahead. This episode is a guided reflection, a grounding pause, and a reminder that rest is not something to earn, but something to honor. Think of this as your sleep reset guide, one you can return to anytime you feel overstimulated, overtired, or disconnected from your body’s natural rhythm. No hacks. No pressure. Just practical tools that help your sleep work with your life, not against it. Sending you wishes for clarity, purpose and deeper trust in staying in tune with what you need as you step into the New Year. What’s Inside? Sleep is shaped throughout the entire day, not just at bedtime. What you hear, see, touch, smell, and taste all influence how easily your body can rest at night. Awareness is the first step to better sleep. Small sensory cues and daily habits quietly shape your nervous system and your ability to settle. You do not need to change everything at once. Choosing one sense, one ritual, or one intentional shift is enough to create meaningful change. Preparing your environment for rest allows your body to feel supported when it is ready to sleep, instead of working against it. Rest is not something to earn or justify. It is something to honor as part of how you care for yourself and protect your rhythm. “Sleep does not begin when you crawl into bed. It starts the moment you wake up.” “If you take the time to prepare your space, then when you are ready for sleep, it will be ready for you.” “You only need to choose one—one sense, one ritual, one intentional shift.” “The places you pause are often the places you heal.” Resources & References Sleep Tools: thedoze.co Ep. 29 - Set it & Forget it - A Guide to crafting your ideal sleep sanctuary Sleep by the Senses Series Ep. 98 - How Temperature Controls Sleep Ep. 99 - In Touch with Sleep Ep. 100 - The Scent of Sleep Ep. 101 - In Tune with Sleep - Sound Matters Ep. 102 - Your Visual Blueprint for Better Sleep Ep. 103 - The Flavor of Rest - How Taste Sets the Stage for Sleep Chapters: 00:00 – Welcome & Why Sleep Is the Foundation 01:19 – Sleep as a Daily Practice, Not a Nighttime Fix 01:46 – How Your Senses Shape Your Sleep Rhythm 03:27 – Why Rest Gets Disrupted During Busy Seasons 03:57 – A 2-Minute Sensory Reset for Immediate Calm 04:21 – Setting One Daily Intention That Protects Sleep 05:09 – Choosing One Sense to Strengthen Your Rest 06:36 – Creating a Non-Negotiable Rest Ritual 07:53 – A Reflection to Help You Slow Down 08:51 – Releasing Guilt and Allowing Rest 09:25 – Caring for Your Sleep, One Small Step at a Time Learn more about your ad choices. Visit megaphone.fm/adchoices
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    10 m
  • The Flavor of Rest - How Taste Sets the Stage for Sleep

    The Flavor of Rest - How Taste Sets the Stage for Sleep
    Dec 10 2025
    Ep. 103 Join host Soda Kuczkowski on The Doze Podcast for the final episode of the Sleep by the Senses series as she unpacks the surprising relationship between taste and sleep—a connection most people overlook. Explore how flavors, food timing, and cravings quietly influence your circadian rhythm, hormone balance, digestion, and the way your body prepares for rest. Soda breaks down the science behind late-night snacking, the emotional pull of cravings, and why certain tastes help you unwind while others keep your system alert. You will learn how to use taste strategically through evening flavors, intentional snacks, and calming botanicals to support your sleep instead of working against it. If you have ever wondered why you reach for “just one more bite,” woken up after a heavy late-night meal, or questioned how flavor influences your sleep drive, this episode brings the clarity and strategy you have been missing. What’s Inside? Impact of Flavors on Sleep: Each flavor—sweet, salty, sour, bitter, and savory—sends specific biological signals that can either support or disrupt your transition into sleep. Importance of Food Timing: Eating too late can delay melatonin release, elevate core body temperature, and shift your internal clock—making it harder to fall and stay asleep. Cravings and Emotional Comfort: Evening cravings often signal emotional needs rather than hunger. Recognizing this can help manage late-night snacking and improve sleep. Using Taste Intentionally: Sleep-supportive flavors, light snacks, and calming herbs can help guide the nervous system into wind-down mode when used strategically. Notable Quotes: "Taste is not just about what you crave or what you enjoy. It is a powerful biological signal that shapes your circadian rhythm." "When taste becomes part of your wind down ritual instead of your stress response, sleep becomes easier to access." "Taste is far more than flavor on your plate. It's a sensory signal that tells your body how to prepare for the night ahead." Resources: www.thedoze.co / www.startwithsleep.com Sleep-Supportive Flavors & Botanicals: Ginger, peppermint, chamomile, lemon balm, bitter botanicals, and magnesium-rich foods that help calm the nervous system and support the rest-and-digest state. Bedtime Snack Guidance: Light complex carbs, protein-and-carb pairings, pumpkin seeds or almonds, warm herbal teas—options that stabilize glucose and support rest. Tart Cherry Juice (Montmorency Cherry): A natural melatonin source shown to improve sleep quality and nighttime recovery. Chapters: 0:00 How Taste Influences Sleep and Circadian Rhythms 3:01 The Impact of Evening Food Choices on Sleep Quality 5:39 Sleep and Gut Health 7:29 Using Flavor Intentionally to Enhance Sleep Quality 10:23 Reclaiming Your Sleep Rhythm Through Daily Choices Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 m
  • Your Visual Blueprint for Better Sleep

    Your Visual Blueprint for Better Sleep
    Dec 3 2025
    Ep. 102 In this week’s Sleep by the Senses series, we unlock the surprising visual triggers quietly sabotaging your sleep. Sight is a sense most people never consider when thinking about sleep, yet it influences your nervous system more powerfully than you realize. In this episode of The Doze Podcast, sleep health educator Soda Kuczkowski uncovers how what you see—light, color, shape, and space—directly affects how deeply you sleep. From the sliver of hallway light sneaking under your door to the clutter your brain scans the second you enter your bedroom, Soda explains how visual cues communicate safety or stress long before your head hits the pillow. You will learn how minimal nighttime light exposure can elevate heart rate, how chaotic visuals create micro-activation in the brain, and why pairing color psychology with strategic lighting can transform your bedtime routine. If you want deeper rest, steadier nights, and a bedroom your brain instantly trusts, this episode is essential. ✨ What’s Inside? Even tiny amounts of light can disrupt your ability to enter deep sleep. Clutter and chaotic visuals trigger nervous system stress. Cool tones + warm neutrals help signal calm. Visual safety—like clear pathways and calming décor—supports sleep. Pair lighting strategy with visual harmony for a full-sensory sleep upgrade. Visual harmony is not décor—it is biology 🧠 Notable Quotes “Light does not hint at your biology. It commands it.” “Color is the emotional soundtrack of your room. If the soundtrack is intense, your nervous system stays on guard.” “A clutter free bedroom is not an aesthetic. It is a sensory intervention.” “What your eyes register becomes the cue your body follows.” Resources: - The Doze Sleep Products | Shop - www.thedoze.co⁠ Sleep Eyemask Amber Light Bulb Amber Night Light Light Dims - Black/Red Amber Blueblocker Glasses Chapters: 00:00 – Welcome Back: The Senses That Shape Sleep 00:23 – Most Underrated Sleep Disruptor 00:55 – How Your Brain Reads Your Bedroom 02:05 – Light Commands Your Biology 03:31 – Patterns, Shapes & Emotional Cues 04:54 – The Problem with High-Contrast Bedrooms 05:21 – Calming Color Palettes 05:48 – Why Furniture Placement Affects Safety & Sleep 06:16 – Tools for Blocking the Wrong Light 07:03 – Smart Lighting Routines 07:59 – Decluttering for Visual Ease & Better Rest 08:28 – Soda’s Personal Sleep Setup 10:00 – Final Thoughts + Explore the Other Senses Learn more about your ad choices. Visit megaphone.fm/adchoices
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    11 m
  • In Tune with Sleep - Sound Matters

    In Tune with Sleep - Sound Matters
    Nov 26 2025
    Ep. 101 Sound shapes your sleep long before your eyes close. In this episode, sleep health educator and certified sleep coach Soda Kuczkowski explores the unseen ways sound guides the nervous system, influences your brainwaves, and determines how easily you settle and how deeply you rest. From the grounding pull of brown noise to the gentle balancing effect of pink noise, you will learn how different frequencies communicate with your body—and why choosing the right sound is as personal as choosing the right pillow. Soda also shares her own evolution as a sensitive sleeper, moving from years of relying on steady ambient noise to embracing intentional quiet. Her experience reinforces one of the most overlooked truths about sleep: your sensory needs change, and adapting your sound environment can make all the difference. What's Inside? The unique effects of noise colors like pink, brown, and white—and when to use each How sound interacts with the nervous system to support relaxation and reduce micro-awakenings Why your sound preferences shift with stress, hormones, environment, and age How auditory entrainment can deepen sleep by guiding your brain into restorative rhythms Tools that help personalize your sound environment, including SleepSpace’s adaptive soundscapes Notable Quotes: "Your relationship with sound does not have to be fixed. It can shift with your health, stress levels, your hormones, your environment, even your age”. "Sound teaches your brain the rhythm of sleep. Each steady tone, each soft hum tells your nervous system it's safe to drift deeper." Resources: Start with Sleep: startwithsleep.com The Doze: thedoze.co Sleep Space App (FREE 14-day trial) 00:00 – Why Sound Shapes Your Sleep 01:23 – Soda’s Story: Sensitive Sleep & Sound Preferences 02:41 – Your Brain Never Stops Listening 03:40 – White Noise vs Pink Noise vs Brown Noise 04:41 – Why Deeper Sounds Calm the Nervous System 05:11 – Low vs High Frequencies: What Your Body Reads 05:37 – Why Sudden Noise Disrupts Sleep 06:36 – Sound’s Influence on Brainwaves & Sleep Stages 07:38 – Practical Sound Cues for Better Sleep 08:34 – When Your Brain Adapts to Sound Over Time 09:08 – Sleep Space App & Adaptive Soundscapes 09:40 – The Doze Diffuser + Sound Machine 10:43 – Habituation: Why Your Sound Preferences Change 12:09 – What’s Next: Exploring Sleep & Sight Learn more about your ad choices. Visit megaphone.fm/adchoices
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    12 m
  • The Scent of Sleep

    The Scent of Sleep
    Nov 19 2025
    Ep. 100 Discover how scent can shift your entire night from tension to calm. In this episode of the Sleep by the Senses series on The Doze Podcast, certified sleep coach Soda Kuczkowski explores the powerful role of smell in shaping how easily we relax, release, and drift into deep sleep. Our sense of smell is the most direct path to the brain’s emotional center—meaning the right scent can tell your body, “It’s safe to rest now.” From lavender and bergamot to cedarwood and ylang-ylang, Soda breaks down the science behind sleep-supportive scents and how they activate your parasympathetic nervous system. You’ll learn how to build a scent routine that feels natural, grounding, and sustainable without synthetic fragrance or overwhelm. ✨ Highlights: ✅ How smell communicates calm directly to your nervous system ✅ Which essential oils improve sleep depth, relaxation, and memory ✅ The reason consistency matters more than intensity ✅ How to create a simple nighttime scent ritual you will actually use ✅ Ways to combine scent + sound for a deeper sensory wind-down Products Mentioned: All-in-1 Unit - Diffuser, Humidifier, Sound Machine + Amber Night Light Rise/Rest Natural Blend Soap Bars Lavender Eyepillow Vitruvi Essentials Oils Happy Spritz Towelettes/Sprays Resources: 🔗 START WITH SLEEP 🔗 The Doze Chapters: 00:00 – How Smell Shapes Your Mood & Sleep 00:24 – Welcome to Week 3: Scent Takes the Lead 00:57 – Why Scent Reaches the Brain Faster Than Thought 01:25 – Scent as the Brain’s Oldest Language 02:00 – The Science: How Aromas Activate Deep Rest 02:27 – Lavender: The Classic Nervous System Steadying Scent 02:53 – Bergamot: A Calming Citrus for Anxiety & Overthinking 03:03 – Ylang Ylang: Floral Sedative for Slower Breathing 03:17 – Geranium: Mood Balancer for Stress & Hormones 03:28 – Clary Sage: Quieting Mental Chatter Before Bed 03:37 – Cedarwood: Melatonin-Boosting Grounding Scent 03:52 – Roman Chamomile: Gentle Calm for Restless Nights 04:05 – How to Build a Scent Ritual (Without Overdoing It) 04:35 – Using Diffusers the Right Way (Timing Matters) 05:07 – Linen & Pillow Mists for Subtle Sleep Cues 05:40 – Balms: Applying Aroma Directly to the Skin 06:12 – Bath & Shower Rituals for Nighttime Calm 06:28 – Towelettes for Instant Nervous System Reset 06:36 – Why You Should Keep Your Scent Routine Simple 07:00 – What to Avoid: Synthetic Fragrances & Candles 07:25 – Choosing Pure Oils & Safe Carriers 07:52 – Night 1: Clear the Air & Observe Your Space 08:18 – Night 2: Anchor the Air with One Simple Scent 08:43 – Night 3: Add Scent to the Body for Conditioning 09:08 – Night 4: Refresh Linens & Merge Scent + Touch 09:37 – Night 5: Pair Scent with Sound (Multisensory Calm) 10:02 – Night 6: Create Your Personal Sleep Blend 10:28 – Night 7: Seal the Sanctuary & Integrate It All 11:00 – The Power of Sensory Memory for Rest 11:29 – Next Week: Exploring the Sense of Sound 12:02 – Final Thoughts & Where to Find Sleep Tools Learn more about your ad choices. Visit megaphone.fm/adchoices
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    12 m
  • In Touch with Sleep

    In Touch with Sleep
    Nov 12 2025
    Ep. 99 What if the secret to better sleep isn’t what you think—but what you feel? In Part Two of the Sleep by the Senses series, sleep health educator and certified sleep coach Soda Kuczkowski explores how touch shapes every stage of sleep. From the texture of your pajamas to the pressure of your pillow, every surface sends messages to your nervous system—telling your brain either you are safe or stay alert. When those signals feel soothing and supportive, your body lets go. W When it feels tension, sleep slips further away. Soda breaks down how fabrics, seams, alignment, and even small pressure points influence how quickly you drift off, how deeply you sleep, and how often you wake. Then she shares her seven-night Touch Audit, a practical, step-by-step way to redesign your sleep environment—no shopping spree required. What’s Inside? ✅ Why touch is a “language” the brain responds to instantly ✅ How bedding and pajamas influence movement, relaxation, and alignment ✅ What to adjust for cooler sleepers, hot sleepers, and couples who share a bed ✅ Whether weighted blankets help and how to choose one ✅ Small fixes—like pillow height, fabric swaps, and body pillows—that make a big difference "Comfort is often a geometry problem. Once your body finds the right angles, sleep follows naturally." Design the feeling of your bed to match what your body needs—and sleep becomes simpler. Resources: 🔗thedoze.co 🔗startwithsleep.com What To Do Tonight: Touch + Pressure Power Move Checklist Night 1: Remove the single most irritating thing: tag, seam, waistband. Night 2: Test pillow height. Your neck should feel neutral.No pinch. No push. Night 3: Add an anchor: tuck the top sheet lightly or use a body pillow. Night 4: Create glide: switch pillowcase fabric or loosen tight sheets at the feet. Night 5: Align and add smart support: pillow between knees for side sleeping or under knees for back sleeping. Night 6: Split the covers if you share a bed. Notice movement and temperature changes. Night 7: Journal a simple score: settled quickly, stayed asleep, woke restored. Keep what helped and worked, drop what does not. Chapters: 0:00 The Impact of Touch on Sleep Quality 3:17 Choosing Comfortable Sleepwear and Bedding 3:55 Pillow and Mattress Adjustments 6:05 Weighted Blankets and Bed Sharing 7:08 Seven Nights to Better Sleep Through Simple Adjustments 9:31 Bedding Choices and Alignment 10:49 Enhancing Sleep Through Temperature, Touch, and Aroma Learn more about your ad choices. Visit megaphone.fm/adchoices
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    13 m
  • How Temperature Controls Your Sleep

    How Temperature Controls Your Sleep
    Nov 5 2025
    Ep. 98 Is Your Bedroom Sabotaging Your Sleep? You might think your sleep struggles come from stress, screens, or bad habits but what if the real problem is your bedroom? In this episode, sleep coach Soda Kuczkowski unpacks the science of how your bedroom’s temperature and design can either protect or sabotage your sleep. Sleep is sensory, and temperature is the first signal your body reads to decide if it is safe enough to rest. When heat builds up inside your bedding, trapped under your pillow, or radiating from your pet curled at your side, your brain never fully powers down, and deep sleep stays out of reach. Discover how cooling triggers melatonin, slows your heart rate, and restores natural sleep cycles. Learn to spot the hidden “heat traps” sabotaging your sleep and simple ways to redesign your space, so it works with your body, not against it. 💬 “Your sleep depends on cooling down...literally. To fall asleep and stay asleep, your core body temperature must drop a degree or two.” What's Inside? Sensory Cues Matter: Sleep is a full-body, sensory experience—your environment sets the tone. Cool to Sleep Deep: Lowering your core body temperature signals your brain to rest. Personalize Your Space: Your ideal sleep setup is unique to your thermal profile. Mind the Microclimate: Bedding, airflow, pets, and even shower habits impact your rest. Temperature Audit Checklist: (Find the heat traps) • Use breathable fabrics for bedding and sleepwear • Shift pets to the lower end of the bed • Declutter around the bed to improve airflow • Swap your pillow or pillowcase before your mattress • Use fans to circulate air, not blast cold directly at your face • Test multiple thermostat settings across seasons - do not rely on one static setting. • Track heat triggers for one week and adjust accordingly based on your findings Resources: www.thedoze.co www.startwithsleep.com Chapters: 0:00 Transform Your Bedroom into a Sleep Sanctuary 5:06 Master Your Microclimate for Better Rest 9:21 Stay Cool & Hydrated for Deep Sleep 10:35 Tune In to Your Body’s Temperature Cues Learn more about your ad choices. Visit megaphone.fm/adchoices
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    14 m
  • Should You Tape Your Mouth Shut to Sleep?

    Should You Tape Your Mouth Shut to Sleep?
    Oct 29 2025
    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
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    11 m