Ep. 61 The Doze 14-Day Sleep Challenge is designed to help you optimize your sleep health and start 2025 feeling refreshed and revitalized. Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep
Whether you’re struggling with insomnia or looking to fine-tune your sleep habits, host Soda Kuczkowski provides a step-by-step guide to improve your nights. In this episode, we’ll dive into the transformative Sleep Space app, created by sleep scientist Dr. Daniel Gartenberg, as a powerful tool to elevate your sleep quality. From smart alarms to personalized sleep strategies, you’ll learn how to harness sleep science to wake up feeling more energized every day.
🎧 Listen now and set the foundation for the restful sleep you’ve been dreaming of!

🕒 Sleep Challenge Day 1-7 at a Glance:


Day 1: Download App Set Up + Sleep assessment (0:04:42)


Day 2: Building your sleep routine (0:06:08)


Day 3: Optimizing your sleep environment with sound (0:10:30)


Day 4: Circadian rhythm alignment (0:13:42)


Day 5: Smart alarms for refreshing mornings (0:15:56)


Day 6: Advanced sleep tracking (0:17:29)


Day 7: Reflection and adjustments (0:22:01)


⭐ What's Inside?

How to get started with the Sleep Space app for personalized sleep assessments and insights.

Why sound machines and adaptive technology enhance deep, restorative sleep.

How the Circadian Optimizer aligns your schedule with your body’s natural rhythm for peak performance.

The benefits of smart alarms to wake you during light sleep, reducing grogginess.

Actionable steps you can implement today to track, adjust, and transform your sleep habits.


⚡️ Key Quote: “Sleep is a journey, not a destination. Over the next two episodes, you’ll set the groundwork for healthier, more balanced sleep habits to carry into the New Year.”

🌐 Resources:

Start your journey with the Sleep Space app: https://sleepspace.com/start-with-sleep


Watch Dr. Daniel Gartenberg’s TED Talk on the benefits of deep sleep.

Listen to Dr. Daniel Gartenberg on The Doze Podcast

Ep. 21 - Unplugging to Recharge: The Essential Guide to Sensory Rest

Ep. 28 - Conquering Sleepless Nights: Uncovering Hidden Disruptors


Chapters: 
0:00:00 Join a 14-Day Sleep Challenge for Better Rest
0:04:42 Day 1 Sleep assessment and setup 
0:06:08 Day 2 Building your sleep routine
0:07:31 Adaptive Soundscapes and Meditation
0:10:30 Day 3 Optimizing with sound machines
0:13:42 Day 4 AI-Driven Circadian Optimization
0:15:56 Day 5 Smart alarms for refreshing mornings
0:17:29 Day 6 Advanced sleep tracking
0:17:53 Data-Driven Insights and Lifestyle Adjustments
0:22:01 Day 7: Reflection and adjustments
0:24:52 Mindful Habits and Advanced Techniques

🔍 Ready to improve your nights and wake up to better days? Dive into this episode and begin your 14-Day Sleep Challenge. Stay tuned for Part 2, where Soda takes you even deeper into advanced strategies to transform your sleep habits. Listen, sleep well, and dream big!
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