Ep. 66 Are you still waking up groggy, even after a full night’s sleep? The secret to feeling truly refreshed in the morning isn’t just about how long you sleep—it’s about how you wake up.
In this episode of The Doze Podcast, host Soda Kuczkowski shares 7 science-backed steps to starting your day with energy and focus. From resisting the snooze button to using energizing scents, Soda reveals simple yet powerful habits that set the tone for a productive day and better sleep at night.
🔑 Key Takeaways:
1. Resist the Snooze Button – Stop disrupting your sleep cycles and wake up with purpose.
2, Get Natural Light Early – Boost serotonin and regulate your body’s natural rhythm.
3. Delay Your Coffee – Let your body wake up before relying on caffeine.
4. Hydrate First – Replenish your body with water to kickstart metabolism and mental clarity.
5. Move Your Body – A few minutes of stretching or walking can increase circulation and alertness.
6. Use Energizing Scents – Essential oils like citrus and peppermint stimulate wakefulness.
7. Eat a Balanced Breakfast – Fuel your day with protein, healthy fats, and fiber for sustained energy.
💡 Bonus Tip: Start your day with something to look forward to! Whether it’s your favorite playlist, a quiet moment with coffee, or a goal for the day—having purpose makes getting up easier.
Notable Quotes:
"The secret to a great night's sleep might actually start with how you wake up in the morning."
"Crafting a great morning routine can truly impact your energy throughout the day and set you up for restful, restorative sleep at night."
"When I'm starting to feel off, the first place I look is to what I'm doing once my eyes open."
"Overnight your body becomes dehydrated, so drinking water first thing rehydrates you and kickstarts your metabolism."
"Setting a purpose for the day also helps to give you that extra boost to get you moving.
🎧 Listen now to learn how to build a morning routine that fuels your day and improves your sleep!
Chapters:
0:00 Morning Energy Insight
1:06 Crafting a Morning Routine
2:07 Tip 1: Resist the Snooze Button
3:02 Tip 2: Light Exposure Matters
4:07 Tip 3: Timing Caffeine Wisely
5:01 Tip 4: Hydration Before Caffeine
5:37 Tip 5: Incorporate Movement and Stretching
6:50 Tip 6: Use Energizing Scents
7:46 Tip 7: Balanced Breakfast
8:34 Conclusion and Next Episode Teaser
Resources:
The Doze Sleep Products
#BetterSleepTonight #MorningRoutine #HealthyHabits #SleepHealth #SleepTips
#RestfulSleep #TheDozePodcast #SleepCoach #MorningHabits #SelfCareRoutine #MorningMotivation #DailyRoutine
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