Hello to the most incredible community!
Inside the School of Doza, we’ve been working through our sleep series, and the conversations inside the class have been incredible.
Sleep is one of the most powerful tools for improving your health, yet it’s also one of the most misunderstood. When sleep improves, everything else improves too — energy, digestion, hormones, mood, stress resilience, and even weight loss.
During the classes, people have been asking incredible questions, so in this newsletter, I wanted to share a few of the most valuable questions that have come up so far, so everyone here can benefit.
Here’s what we’re covering in this todays’s questions:
Click on the subject line to skip ahead to the section for you
Thank you for being here. Now on to the questions!
A calm alternative to coffee that supports your nervous system
If you’re trying to improve your sleep, one of the most important things to look at is how stimulated your nervous system is during the day.
Many people rely on coffee or energy drinks just to get through the morning. The problem is that stimulants push cortisol higher and keep the nervous system activated long after the cup is empty.
That’s why I’m always interested in alternatives that support calm, steady energy instead of overstimulation.
One of the best things I’ve tried recently is Pique’s Nandaka.
And I’ll be honest with you — I’ve never tasted anything quite like it.
Pique calls Nandaka the “Rolls-Royce of coffee alternatives”, and once you taste it, you understand why. The formulation is incredibly thoughtful, designed not just for short bursts of energy but for calm clarity, resilience, and long-term vitality.
Especially as we move into spring and routines start speeding up again, having something that supports steady focus without overstimulation feels incredibly grounding.
Nandaka is made with ceremonial cacao, full-spectrum functional mushrooms like reishi and lion’s mane, fermented pu’er tea from ancient tea trees, and Ayurvedic spices that help support:
calm focus
emotional balance
steady energy without the crash
nervous system resilience
immune and cellular health
What I like most is that it supports focus without pushing the body into overdrive, which makes it much easier for your brain to slow down later when it’s time for sleep.
Use my link for 20% off for life + free gifts: Pique Nandaka
Q: Why am I exhausted all day but still wide awake at night?
A: Nurse Doza: This is extremely common.
Most people think they have a sleep problem, but what they actually have is a nervous system problem.
When your body spends the whole day in fight-or-flight mode — stress, screens, caffeine, constant stimulation — your brain never gets the signal that it’s safe to slow down.
Then when bedtime comes, the body is tired, but the mind is still racing.
The solution usually isn’t just something you take before bed. It’s learning how to calm the nervous system during the day.
Things that help tremendously include:
morning sunlight
reducing stimulants
breathing exercises
limiting screens at night
creating a predictable evening routine
The body has to shift from fight-or-flight into rest-and-digest for sleep to improve.
EXTRA CREDIT: Watch our podast on sleep; it’s an oldie but goodie.
Q: Is coffee hurting my sleep even if I drink it in the morning?
A: Nurse Doza: For many people, yes.
Coffee doesn’t just wake you up — it raises cortisol and stimulates the nervous system.
Over time, this can teach the body to rely on stimulation instead of natural energy rhythms.
Even when coffee is consumed earlier in the day, it can still affect how calm your nervous system feels later at night.
That’s why many people notice their sleep improves when they reduce stimulants and switch to something that supports calm focus instead of nervous system stimulation.
Introducing Nandaka
For people experimenting with reducing caffeine, something like Pique Nandaka can be a great transition.
It gives you steady focus without pushing your nervous system into overdrive — which makes it much easier for the brain to wind down later when it’s time for sleep.
Q: What is the single most powerful habit for better sleep?
A: Nurse Doza: Morning sunlight.
Nothing resets your circadian rhythm faster.
Light hitting your eyes in the morning signals the brain to produce serotonin during the day, which later becomes melatonin at night.
Even 5-10 minutes of sunlight can make a difference.
When people combine that with:
less nighttime screen exposure
calmer daily routines
consistent sleep schedules
reduced stimulation
Sleep often improves dramatically.
Most people try to fix sleep at night.
But sleep actually starts in the morning.
Coming Up in Class: Light, Screens & Melatonin
One of the biggest sleep myths is that people don’t have enough melatonin.
Most of the time the real issue is that modern lighting and screens block your body’s natural melatonin production.
In the upcoming class Light, Screens & Melatonin, we’ll cover:
how light controls your circadian rhythm
why screens delay sleep hormones
how to help your body produce melatonin naturally again
You can join the class with a free 7-day trial inside the School of Doza.
If sleep has been difficult for you, remember this:
Your body already knows how to sleep.
Sometimes it just needs the right signals.
Inside the School of Doza we’re continuing this 6-week sleep series, where we break down the science of sleep and the daily habits that help people fall asleep faster, stay asleep longer, and wake up feeling refreshed.
If you’d like to join the upcoming class Light, Screens & Melatonin, you can start with a free 7-day trial and attend live.
I’d love to see you there.
To your health,
Nurse Doza