Ep. 68 You think you’re getting enough sleep, but if you are waking up groggy, unfocused, or constantly reaching for caffeine, it might not be the quantity of your sleep that’s off — it’s the quality.

In this powerful episode of The Doze Podcast, certified sleep coach Soda Kuczkowski breaks down why deep sleep, the most restorative stage of the sleep cycle — is essential for feeling truly rested.

Discover how deep sleep impacts your body—repairing tissues, boosting immunity, and balancing hormones. Plus, you will learn what is quietly sabotaging your deep sleep, how to build a sensory-rich sleep routine, and the truth behind common myths like the "nightcap."

If you’re ready to wake up refreshed— this episode is your roadmap.

What You’ll Learn:

• Why Deep Sleep Is Everything: From muscle repair to memory storage and emotional resilience
• What’s Disrupting You: Screens, schedules, sugar — and how to outsmart them
• Sensory Sleep Tools: How sound, scent, and weighted blankets can deepen your rest
• Eat, Move, Sleep: The deep connection between nutrition, movement, and quality sleep
• Debunking Sleep Myths: Why alcohol and “catching up” don’t actually help

💤 Ready to take your sleep to the next level? This is the episode that changes your mornings.

Notable Quotes:

• "Sleep is the ultimate performance enhancer."
• "Adults typically spend 20- 25% of the night in deep sleep — usually in the first half of the night. But as we age, the amount of deep sleep we get naturally declines".
• "Caffeine can reduce deep sleep by up to 20%, and some of us are naturally slower at clearing it from our system".
• "Sleep isn’t just mental — it’s sensory. And there are some things you can do to induce deeper sleep".

Resources:

• The Doze Sleep Tools
• Instagram: @startwithsleep | @thedoze.co
• SleepSpace App
• DepSlep Wear
• Banana Tea

Chapters:

0:00 Intro to Deep Sleep Guide

0:31 Why Deep Sleep Matters

1:23 Understanding Deep Sleep and Its Benefits

2:30 Identifying Deep Sleep Disruptors

3:44 Habits for Better Deep Sleep

4:36 Impact of Caffeine on Deep Sleep

5:35 Foods to Avoid for Better Deep Sleep

7:27 Sensory Tools for Deep Sleep

9:08 Role of Touch and Temperature

12:00 Exercise and Its Impact on Deep Sleep

13:50 Debunking Sleep Myths

16:14 Sleep Challenge and Final Tips

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