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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
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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