The Doze Podcast

By: Soda Kuczkowski
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  • Summary

  • The Doze Podcast serves as a dedicated space to WAKE YOU UP to the importance of sleeping WELL. My mission is to inspire action over awareness, and to be your trusted source of what works, what doesn't, and most importantly guide you on a personalized journey to meet your unique sleep needs. Hi, I'm your host Soda Kuczkowski, sleep enthusiast, sleep health educator, and your trusted sleep coach and guide to help you optimize your day so that you can take back your night. Join us every Wednesday for the short and sweet of what you need to know to transform your sleep! Meet the Host: Soda Kuczkowski is an industry expert who has worked in the field of sleep medicine and sleep health for the past 18 years. She has consulted and coached thousands of clients over the years and has certified health professionals around the world to share awareness about the importance of sleep health. She is an advocate, an educator, and an overall passionate sleep enthusiast dedicated to providing you with the short and sweet of what you need to know to put the science of sleep into action. Get your weekly DOZE to inspire a more restful night for a more energy-filled 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.
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Biological Sciences Hygiene & Healthy Living Personal Success
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Episodes
  • The Sleep Survival Guide for First Responders

    The Sleep Survival Guide for First Responders
    Oct 30 2024
    Ep. 54 Hey, first responders! 💙 We know sleep is often the last thing on your list, but it’s the most important tool for your safety, health, and sharpness on the job. In today’s episode of the Doze Podcast, I’m sharing sleep tips designed with you in mind—from creating a restful environment to anchoring sleep and managing light exposure. Take a few minutes for yourself, and let’s talk about how you can rest better, feel better, and keep doing the incredible work you do. 🛌✨ Listen now! What's Inside? Sleep Deprivation Effects: Sleep deprivation can significantly impact your focus, emotional control, and overall health. For first responders like you—already in high-stress situations—sleep isn’t just a nice-to-have; it’s essential. Creating a Restorative Sleep Space: After long, unpredictable shifts, having a calming, dedicated sleep space can make all the difference. Taking control of your sleep environment can help you get the restorative rest you need to function at your best. Anchoring Your Sleep: This technique is all about finding a core window for sleep, allowing for some consistency even when your schedule varies. Anchoring your sleep is a game-changer, helping you reset and recharge, no matter the chaos around you. Light Regulation & Naps: Managing your exposure to light, whether with blackout curtains or blue-light blocking lenses (like red and amber), can help support your sleep cycle. And yes, naps can be your friend! Short, strategic naps can be a powerful way to offset the effects of irregular hours. Nutrition and Hydration: Proper fueling can help mitigate the effects of exhaustion. Think light protein snacks, herbal teas, and staying hydrated. These small steps are easy ways to keep your body and mind ready to handle anything. Advocating for Sleep-Friendly Practices: It’s okay to speak up about sleep! Encouraging a sleep-supportive environment in the workplace isn’t just self-care; it’s a way to ensure you’re operating at peak safety and performance levels. Notable Quotes: “Our first responders risk their lives to help others. The least we can do is make sure they have the resources they need to do their jobs safely.” -Ben Nelson “To take care of your short- and long-term health, you have to prioritize sleep. It’s time we normalize taking sleep seriously.” - Soda Resources for Better Sleep: www.startwithsleep.com: Essential tools and advice for your sleep journey. Sleep Space app: A helpful resource for creating a sleep-friendly environment. Blue-light blocking lenses: Red and amber lenses can help manage your exposure to artificial light. Home sleep testing package: When you’re ready to take the next step in assessing your sleep health. The strategies Soda Kuczkowski shares in this episode offer a path toward better sleep and well-being for first responders. This episode of The Doze Podcast is packed with tools and tips to help you protect your health, maximize performance, and prioritize the rest you deserve. Tune in, stay safe, and remember—sleep is your superpower. Chapters: 0:00 Honoring First Responders 3:10 Building a Foundation for Better Sleep 4:04 Anchoring Sleep for Shift Workers 5:21 Blue Blocking Lenses for Different Work Shifts 5:47 Strategic Napping and Tools 8:24 Nutrition and Habits 10:04 Home Sleep Testing 10:59 Prioritizing Sleep for First Responders' Health and Performance #FirstRespondersDay
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    12 mins
  • Medical School for Kids: Inspiring Future Generations through Education with Dr. Brandon Pham and Dr. Betty Nguyen

    Medical School for Kids: Inspiring Future Generations through Education with Dr. Brandon Pham and Dr. Betty Nguyen
    Oct 23 2024
    Ep. 53 🌟 How do we empower kids to take charge of their health from an early age? 🌟 Join host Soda Kuczkowski as she chats with Dr. Brandon Pham and Dr. Betty Nguyen, the dynamic duo behind the "Medical School for Kids" series. From high school sweethearts to respected physicians, Brandon and Betty are on a mission to make complex medical topics accessible and fun for kids. Learn how their books foster health literacy, empower young readers, and showcase diverse roles in medicine. In this episode, you'll discover how their passion for health education and wellness—including sleep and self-care—plays a central role in their approach. Perfectly timed for #HealthLiteracyMonth, their work is breaking down barriers and empowering kids to take control of their health. Ready to inspire the next generation of young learners? Don’t miss this insightful conversation with Dr. Pham and Dr. Nguyen on how they’re shaping the future of health education! What's Inside? The "Medical School for Kids" series makes medical topics engaging with accurate terminology and illustrations. Sleep and self-care are essential to their holistic approach to wellness. Their mission is to inspire the next generation of healthcare professionals through inclusive education. Ready to boost your child’s health literacy? Tune in to hear Dr. Pham and Dr. Nugent’s inspiring journey! Notable Quotes: "Kids are so smart. What if they also learned about how the heart works, or how the skin works?" – Dr. Brandon Pham. "You can really create the life that you want in medicine." – Dr. Betty Nguyen. "We don't shy away from using accurate medical and anatomical terminology...Kids are incredibly smart." – Dr. Brandon Pham. Resources: https://www.instagram.com/md.for.kids/ "Medical School for Kids" book series available on Amazon. Chapters: 0:00 Inspiring Health Literacy and Wellness in Children 2:58 Empowering Kids Through Medical Specialty Books 11:03 The Importance of Sleep for Medical Residents 14:14 Educating Children on Sleep Science and Medical Terminology 18:42 Expanding Children's Medical Books Across Languages and Borders 23:44 Empowering Children Through Diverse Health Literacy and Representation 28:46 Exploring Diverse Opportunities and Fulfillment in Medicine 31:23 Holistic Health and the Importance of Accessible Medical Knowledge Learning and Development Month, Recognize your medical information Month, National SIDS Awareness Month, RSV Awareness Month, Health Literacy Month, Medical Assistants Recognition Week, Emergency Nurses Week, Medical Assistants Recognition Day
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    34 mins
  • Latinas, Wellness, and the Power of Rest

    Latinas, Wellness, and the Power of Rest
    Oct 16 2024
    Ep. 52 Mis Hermanas, when was the last time you truly rested? Today on the Doze Podcast, I uncover a vital yet often overlooked pillar of wellness for us Latinas: Rest. “True strength comes not just from how much we work, but how well we take care of ourselves in the process.” As Hispanic Heritage Month comes to a close, it’s the perfect time to reflect on the narratives many of us grew up with—resilience, relentless hard work, and pushing through, no matter what. While these traits have shaped who we are, they’ve also taken a toll when rest and self-care are seen as indulgences instead of necessities. In many of our communities, rest is often misunderstood, seen as something unproductive or unnecessary—but today, I’m here to flip that narrative and reveal the power of rest. Drawing from my personal journey and the example of my mother, I’ve come to understand that rest is more than just downtime—it’s an act of self-preservation and empowerment. It’s not a sign of slowing down but a strategy to help us show up stronger and more focused. In this episode, I’ll share stories from my life and offer practical strategies to help you reframe rest as a necessity, not a reward. Together, let’s break free from the cycle of exhaustion and embrace self-care as the foundation for achieving our goals and dreams.. We’ll explore everything from creating bedtime routines to setting healthy boundaries and advocating for wellness policies in the workplace. This episode is filled with actionable advice to help us reclaim our rest and break the generational cycles of burnout that so many of us know too well. 💡 Let’s rewrite the narrative together: Your hustle is admirable, but your rest is just as powerful. Join me, your host Soda Kuczkowski, for a transformative conversation on prioritizing wellness, dismantling cultural stigmas, and embracing rest as a pathway to greater resilience, balance, and success. 🔑 What's Inside? Rest is Essential: Rest fuels your dreams, goals, and progress. It’s necessary for your physical, mental, emotional, and spiritual well-being. Breaking Cultural Stigmas: It’s time to challenge the cultural beliefs that frame rest as a weakness. Rest is a radical form of self-care and strength. Actionable Tips: Establish bedtime routines, set healthy boundaries, and advocate for wellness policies in the workplace. 🔥 Notable Quotes: “Rest is not a luxury. It's a basic human need.” “No” is a complete sentence. “Self-care is a form of activism.” 🌙 It’s time to honor your hard work with the rest you deserve! Tune into this episode to learn how to break free from burnout, reclaim your time, and embrace rest as the ultimate power move. 🛌💤 #LatinasRest #SelfCareAsActivism #BreakTheStigma #WellnessForLatinas #TheDozePodcast #HispanicHeritageMonth #LearningandDevelopment Month #SelfPromotionMonth #WorkandFamilyMonth Chapters: 0:00 Introduction to the Power of Rest 0:24 Cultural Stigma Around Rest 1:29 Personal Story and Lessons Learned 4:54 Changing Cultural Perceptions 5:20 The Importance of Rest for Resilience 6:37 Integrating Rest into Daily Life 9:17 Closing Thoughts on Embracing Rest
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    11 mins

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