The Family Sleep Fix - How to Help Kids (and Parents) Rest Without Melatonin

The Doze Podcast

Ep. 71 In this episode of The Doze Podcast, sleep health educator and certified sleep coach Soda Kuczkowski shares how families can break free from the chaos of bedtime resistance, late-night meltdowns, and melatonin overuse. With over two decades of experience in the sleep space—and as a parent herself—Soda offers actionable strategies for helping children build healthy, lasting sleep habits.

Joined by her 10-year-old daughter Ryan, a well-rested sleeper raised with consistent routines, this episode blends professional insight with personal experience. Together, they explore what’s really behind bedtime struggles, why melatonin may be doing more harm than good, and how to create an evening flow that works for the whole family.

Perfect for parents, educators, and wellness advocates, this conversation offers practical tools to help kids stay in bed, fall asleep faster, and wake up ready to thrive—without relying on sleep aids.

What's Inside?

🛏️ Why melatonin isn’t the magic fix—it’s a hormone, not a long-term solution

🌙 How to build consistent, calming bedtime routines that actually work

📚 Pre-bedtime activities like storytelling and journaling that help kids wind down

🎟️ Creative tools like role-reversal games to reduce bedtime resistance

☀️ The power of morning sunlight to naturally regulate sleep-wake cycles

🧠 The emotional side of sleep—how to help kids feel safe and heard before bed

🏫 How schools and families can work together to address the growing sleep crisis

Tune in for practical, sustainable sleep strategies that bring peace back to your nights.

Notable Quotes:

• "Sleep helps me be my best and it can work for you too." — Ryan
• "Your child's bedtime isn't just about their sleep. It's about your ability to exhale after a full day." — Soda
• "When we give kids the tools and consistency they need, their bodies and brains rise to the occasion." — Soda

Resources:

• START WITH SLEEP: startwithsleep.com
• Seminar inquiries: [email protected]

Chapters:

0:00 Introduction

00:32 - Supporting Better Sleep Habits

01:22 - The Bedtime Struggle

5:42 Creating Comforting Bedtime Routines for Children

6:32 Creative Sleep Strategies for Kids and Families

9:28 A Child's Guide to Creating a Perfect Sleep Environment

12:58 Customized Sleep Plans and School Programs

13:51 - Transitioning to Rest Mode

15:12 - Interactive Sleep Education

15:46 - Conclusion and Resources

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