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
    Show more Show less
    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
    Show more Show less
    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
    Show more Show less
    11 mins
  • Why Mental Health Starts with Sleep

    Why Mental Health Starts with Sleep
    Oct 9 2024
    Ep. 51 🛌✨ "Sleep is the foundation for good mental health, and if you're not paying attention to it, you're neglecting a key element of what truly matters." 🎧💡 This week on The Doze Podcast, host Soda Kuczkowski explores the often-overlooked role of sleep in women’s mental health. With World Mental Health Day approaching, it’s the perfect time to understand why proper sleep is essential for managing stress, anxiety, and depression—and how it can even help you avoid medication. Whether you're juggling work, family, or relationships, sleep is the foundation for thriving in all areas of your life. Join us as we discuss how prioritizing sleep can help you combat burnout, improve emotional well-being, and lead to success both at work and at home. Tap in now for actionable tips and join the movement for better sleep and mental health. 🌙💪 #DozePodcast #WorldMentalHealthDay #SleepMatters #MentalHealthAwareness #BetterSleepBetterHealth What's Inside? The Sleep-Mental Health Link: Learn how sleep directly impacts your ability to manage stress, anxiety, and depression. Women and Sleep: Understand the importance of sleep for women juggling multiple responsibilities. Sleep vs. Medication: Discover how better sleep habits can potentially reduce reliance on mental health medications. Barriers to Quality Sleep: Explore how minority communities face challenges like noise and light pollution, making quality sleep harder to achieve. Public Health Advocacy: Why we should push for improved sleep environments and policy changes to promote better mental health. Notable Quotes: "Prioritizing sleep isn't selfish; it's essential." "Sleep is one of the most powerful tools that we have to fight burnout." "Without enough sleep, you're more sensitive to stress, anxiety, and emotional highs and lows." Chapters: 0:00 The Crucial Connection Between Sleep and Mental Health 2:36 Emotional Stability and Stress Management 3:55 Alleviate Depression Symptoms Naturally 4:44 Prioritizing Sleep as a Key to Mental Health 8:15 Addressing Sleep Inequality in Minority Communities 9:26 Advocating for Sleep as a Foundation for Mental Health
    Show more Show less
    12 mins
  • Reclaiming Sleep in a Busy World

    Reclaiming Sleep in a Busy World
    Oct 2 2024
    Ep. 50 Are you tired of battling sleepless nights, wondering if you're the only one struggling? You're far from alone. In this eye-opening episode of The Doze Podcast, sleep coach Soda Kuczkowski shares why sleep deprivation has become a collective crisis and how we, as a community, can flip the script on how we approach sleep. Soda breaks down the myths around sleep, reveals why the "hustle culture" is sabotaging your rest, and provides practical steps to start reclaiming the sleep you deserve. Tune in to learn why prioritizing sleep is not just about self-care but about reshaping a societal norm that affects us all. What's Inside? Sleep Deprivation Myth: Sleep issues are common but shouldn't be normalized as part of life. Many suffer in silence, feeling alone in their struggles. Health Implications: Poor sleep is a significant factor in various health problems, including cardiovascular diseases, weakened immune systems, and mental health issues. Cultural Shift Needed: Society needs to change its glorification of busy lifestyles that often lead to burnout. Prioritizing sleep is essential for overall wellness. Community and Advocacy: Effective solutions require community involvement, workplace policy changes, and open discussions about sleep health. Actionable Steps: Start by improving personal sleep habits, then advocate for larger systemic changes to foster environments conducive to good sleep. Notable Quotes: "We've glorified being busy, working long hours, and burning the candle at both ends. Sleep is treated as a luxury or even an afterthought, when in reality it should be prioritized as a vital part of your health and wellness." "If you want to remain healthy, sleep is where you start." "Sleep issues are not an individual burden; they’re a shared experience. And that means the solution lies in all of you." Chapters: 0:00 Introduction 0:40 Sleep Deprivation as a Collective Crisis 2:25 Information Overload and Misguided Solutions 2:52 The Importance of Prioritizing Sleep for Overall Health 4:50 The Widespread Struggle and Isolation of Sleep Disorders 5:16 Advocating for Better Sleep Through Community and Workplace Changes
    Show more Show less
    9 mins
  • Want to Sleep Better? Start the Conversation That Will Change Everything!

    Want to Sleep Better? Start the Conversation That Will Change Everything!
    Sep 25 2024
    Ep. 49 In Season 2 of the Doze Podcast, host Soda Kuczkowski shifts focus from improving individual sleep to advocating for sleep health on a larger scale. She discusses the cultural and systemic issues surrounding sleep deprivation and highlights the significant economic and wellness impacts. Soda paves a way for You to become a sleep evangelist, advocating within your families, communities, and workplaces. This season promises practical advice, interviews, and strategies to make sleep health a priority for everyone. What's Inside: Economic Impact: Sleep deprivation costs the US economy over $400 billion annually, highlighting the need for prioritizing sleep in both personal and professional settings. Sleep Evangelism: Becoming a sleep evangelist doesn't require formal training—enthusiasm and genuine care for people around you can drive significant change. Workplace Benefits: Prioritizing sleep can lead to fewer sick days, increased creativity, higher morale, and overall organizational success. Inclusive Awareness: Addressing sleep health in minority communities is crucial, as these groups face higher stress, tougher living conditions, and more limited healthcare access. Notable Quotes: "Sleep isn't just an individual issue. It's a cultural and systemic one." "Sleep health isn't just about feeling better or being more productive. It's a serious health issue." "A single conversation about sleep can open someone's eyes to how they might improve their quality Chapters: 0:00 Introduction to the New Season 0:33 Shifting from Sleep Improvement to Advocacy 1:25 The Importance of Sleep to Society and Economy 2:15 Becoming a Sleep Evangelist 3:45 Addressing Sleep Health in Minority Communities 5:18 Encouraging Leaders to Embrace Sleep Health 6:47 Preview of Upcoming Episodes and Closing Remarks About the Host Soda Kuczkowski is a leading sleep health educator, certified sleep coach, and passionate advocate for the power of sleep. With over 18 years of experience in sleep medicine and health, Soda is dedicated to transforming how we think about and prioritize sleep in our lives. Through her business, START WITH SLEEP, LLC and her boutique, The Doze, she has empowered individuals and organizations alike to embrace sleep health as a cornerstone of overall wellness. As a Latina business owner, Soda is especially passionate about addressing sleep disparities in minority communities. Her work focuses on bridging the gap in sleep education and making sleep a year-round priority for everyone—whether in schools, corporate wellness programs, or everyday households. In The Doze Podcast, Soda offers practical, science-backed advice to help listeners improve their own sleep while inspiring them to become sleep advocates within their circles. Whether you’re looking for better rest or want to help others, Soda’s approachable, expert guidance will help you unlock the transformative power of sleep. 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.
    Show more Show less
    8 mins
  • Want to Break the Sleep Code? Discover How to Finally Fix Your Sleep for Good

    Want to Break the Sleep Code? Discover How to Finally Fix Your Sleep for Good
    Sep 18 2024
    Ep. 48 Tired of sleepless nights and endless advice that just doesn’t work? In this episode of The Doze Podcast, host Soda Kuczkowski helps you crack the code to better sleep once and for all. She explores why the standard sleep tips and expert advice often miss the mark, and how trusting your own routine—backed by personalized guidance from a sleep coach—can lead to real, lasting results. Tune in to discover how to cut through the noise, simplify your approach, and finally fix your sleep for good. What's Inside? Misapplied Sleep Science: Many sleep products and expert advice rely on generalized research that fails to consider individual differences—resulting in solutions that don’t work for everyone. Sleep is personal, and one-size-fits-all approaches often fall short. Practical and Actionable Sleep Strategies: Instead of pushing questionable advice, sleep coaches deliver trusted, evidence-based strategies that actually work to improve your sleep, offering real, lasting results. Accountability and Ongoing Support: Improving sleep isn’t about quick fixes—it requires consistency. A sleep coach offers the guidance, support, and accountability you need to develop and maintain effective sleep habits over time. Empowerment Through Education: Sleep coaches break down complex sleep science into easy-to-understand, actionable steps, empowering you to take control of your sleep health and make informed decisions that work for your lifestyle. Notable Quotes: "Sleep isn't a one size fits all, even if the marketing tells you otherwise." "A sleep coach helps you navigate the maze of advice, products, and misinformation while offering a personalized approach that focuses on what works for you." "Instead of encouraging a ‘quick fix,’ a sleep coach helps set realistic sleep goals, allowing clients to focus on progress rather than perfection". Resources: Ep. 2: Your Doctor Doesn’t Sleep Well Either Ep. 43: The Truth About Melatonin Ep. 44: Is Your Supplement Fixing Your Sleep or Fueling the Issue? Chapters: 0:00 Navigating the Overwhelming World of Sleep Products and Advice 3:33 The Benefits of Personalized Sleep Coaching 5:01 Personal Sleep Solutions Often Outpace Scientific Validation 6:51 The Personal Significance of Sleep Rituals and Gadgets 7:37 Personalized Sleep Coaching for Sustainable, Long-Term Sleep Improvement
    Show more Show less
    11 mins
  • Curious About Cannabis or CBD for Sleep? Here’s What You Need to Know

    Curious About Cannabis or CBD for Sleep? Here’s What You Need to Know
    Sep 11 2024
    Ep. 47 In this episode of The Doze Podcast, we dive deep into the benefits and potential downsides of using CBD and cannabis as sleep aids. While these natural remedies are gaining popularity, they might not be the perfect solution for everyone. Join Certified Sleep Coach and Host, Soda Kuczkowski as she explores how different forms like gummies, tinctures, and teas can impact your sleep, and the surprising effects sweeteners in edibles can have on your rest. She also discusses how cannabis might disrupt your sleep cycle, reduce REM sleep, and lead to next-day grogginess. If you’ve been considering using it for sleep, this episode will help you decide if it’s the right choice for you. Learn how THC and CBD affect sleep quality, which forms work best for conditions like anxiety, pain, and PTSD, and why dosage, quality control, and potential interactions with medications are crucial. This episode offers a balanced look at whether cannabis can truly improve your sleep, while providing key insights into safe and effective use. Don’t miss out on expert advice that will help you incorporate cannabis into your sleep routine responsibly. What's Inside? Understanding Cannabis for Sleep: Learn how THC and CBD, the main compounds in cannabis, affect sleep differently and how they can be used to address specific sleep challenges. Potential Risks and Benefits: Gain insight into the benefits for conditions like insomnia, anxiety, PTSD, and chronic pain, while being aware of potential risks like reduced REM sleep and interactions with other medications. Forms of Cannabis Products: Teas, tinctures, edibles, vaping, topical products, and oral sprays, and how they differ in terms of onset and duration of effects. Quality and Sources: Understand the importance of purchasing cannabis from reputable sources and the significance of quality control in ensuring product safety and effectiveness. Tailoring Use to Individual Needs: Get practical tips on how to determine the right dosage and form, and the importance of consulting with healthcare providers before incorporating cannabis into your sleep regimen. Notable Quotes: "Cannabis isn’t a solution for everyone. The American Academy of Sleep Medicine advises against using it to treat sleep disorders such as sleep apnea because of the potential side effects like excessive daytime sleepiness." "For those with PTSD, reducing REM sleep can help with nightmares. But using cannabis long term might affect your memory and emotional health." "Start low and go slow, as sensitivity does vary significantly from one person to another." Resources: Order Home Sleep Test Ep. 9 - Diagnosing Sleep Disorders at Home: Your Easy Guide Chapters: 0:00 Exploring Cannabis as a Potential Sleep Aid 2:18 Cannabis and CBD for Sleep Improvement and Health Benefits 5:34 Exploring Various Cannabis Products for Better Sleep 9:00 Importance of Quality Control in Cannabis Products 9:25 Cannabis for Sleep: Benefits, Risks, and Best Practices
    Show more Show less
    13 mins