Sleep Takeout: Recent Episodes
Sleep Takeout
Join us for information and entertainment about all things sleep. Dr. Daniel Baughn (clinical psychologist) and Dr. Michelle Zetoony (sleep and pulmonary medicine specialist) talk about sleep. Ever hear information about sleep and just wonder if you are missing something? Why does something that every person does seem like a mystery to some. Come for information and leave a better version of yourself.
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S6 141 - Why Women Can’t Sleep: Hormones, Menopause & Sleep Apnea
Why do women experience insomnia and disrupted sleep more often than men? In this episode of Sleep Takeout, Dan and Michelle explain how hormonal changes can affect sleep throughout a woman’s life—from puberty, PMS, and pregnancy to postpartum recovery, perimenopause, menopause, and beyond.
You’ll learn how estrogen, progesterone, and testosterone influence sleep quality, body temperature, mood, nighttime arousal, and the risk of obstructive sleep apnea. Dan and Michelle also discuss why women’s sleep problems have historically been underrecognized and why symptoms may change dramatically across different life stages.
In this episode, they explore:
• How menstrual-cycle changes can contribute to insomnia
• Why PMS symptoms, pain, and mood changes can increase nighttime arousal
• The connection between PCOS and sleep-disordered breathing
• How sleep changes during each trimester of pregnancy
• Postpartum sleep deprivation and maternal mental-health risks
• The effects of caregiving and midlife stress on sleep
• Why perimenopause can cause hot flashes, awakenings, and lighter sleep
• How menopause may increase obstructive sleep apnea risk
• Cooling strategies, consistent sleep habits, and dietary considerations
• When to discuss hormone replacement therapy or other treatments with a qualified provider
• How to advocate for specialized care when sleep problems are dismissed
Although women experience sleep difficulties at high rates, effective evaluation and treatment are available. Understanding the relationship between hormones and sleep can help women recognize symptoms earlier, ask better questions, and receive more individualized care.
Chapters
00:00 Welcome Back
00:25 Why Women Sleep Differently
01:42 Puberty and Menstrual-Cycle Hormones
03:10 PMS, Insomnia, and Hyperarousal
04:33 PCOS and Sleep Apnea Risk
06:25 Sleep Changes During Pregnancy
07:57 Postpartum Sleep Deprivation
11:04 Midlife Stress and Caregiving
11:47 Perimenopause and Sleep Disruption
14:53 Menopause, REM Sleep, and Sleep Apnea
15:43 Sleep Optimization and Treatment Options
17:52 Advocating for Better Women’s Healthcare
20:27 Hope and Final Takeaways
Subscribe to Sleep Takeout for practical conversations about insomnia, sleep disorders, sleep science, and medication-free strategies for sleeping better.
This podcast is provided for educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment. Speak with a qualified healthcare provider before making decisions about medications, hormone therapy, or the treatment of a sleep disorder.
WomensHealth #SleepHealth #menopause
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 140 - Is Your Sleep Space Actually Safe? 3 Tips for Better, Cooler Sleep
Is your sleep environment helping (or quietly interfering with) your sleep? In this episode of Sleep Takeout, Dan and Michelle share three practical ways to create a safer, cooler, and more comfortable sleep space.
You’ll learn how to:
• Identify whether you sleep best feeling cozy and compressed or open and cool
• Communicate sleep-comfort preferences with a bed partner
• Choose a safer sleeping position if you snore, may have sleep apnea, or have used alcohol, sedatives, or pain medication
• Use elevation and positioning to improve nighttime comfort
• Keep your bedroom and bedding cooler, especially during REM sleep
• Select breathable fabrics and simple cooling strategies for warmer nights
Before diving into the sleep science, Dan and Michelle catch up on summer life, kids at camp, and Dan’s first pickleball experience—including paddles, pickleballs, and why the sport is more physically demanding than it looks.
CHAPTERS:
00:00 Summer Catch-Up
00:44 Dan Tries Pickleball
02:51 Pickleball Paddles and Balls
05:01 Creating a Safe Sleep Space
06:44 Tip 1: Cozy, Compressed, or Open and Cool?
08:39 Tip 2: Sleep Position and Safety
11:38 Tip 3: The Best Temperature for Sleep
14:07 Key Takeaways
Subscribe to Sleep Takeout for practical, medication-free strategies to improve sleep, understand sleep science, and build healthier nighttime habits.
This podcast is for educational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment.
SleepTips #BetterSleep #sleepenvironment
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E139 - Is Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better Sleep
Is your bedroom secretly ruining your sleep? Your temperature, air quality, screens, lighting, and even your clock may be causing nighttime awakenings and making it harder for your brain to relax.
In this episode of Sleep Takeout, clinical psychologist Dr. Daniel Baughn and sleep medicine physician Dr. Michelle Zetoony walk you through a practical bedroom sleep environment audit designed specifically for adults.
You’ll learn how to create a “safe sleep space” that supports your circadian rhythm, reduces unnecessary sleep disruptions, protects respiratory health, and helps your brain associate the bedroom with relaxation rather than stimulation.
In this episode, we cover:
🌡️ Bedroom temperature: Why a cooler room may support your natural nighttime drop in core body temperature—and how to gradually work toward approximately 65–68°F if that feels comfortable for you.
🌬️ Air quality and respiratory health: How allergen-proof mattress and pillow encasements and a dedicated bedroom HEPA air purifier may reduce common nighttime irritants.
🔊 Sound control: How the consistent sound of an air purifier or white-noise device can help mask sudden noises that might interrupt your sleep.
📵 The digital airlock: Why removing phones, televisions, and other screens from the bedroom can reduce doom scrolling, time-checking, and conditioned alertness.
🌑 Total light mitigation: How blackout curtains, a comfortable eye mask, and strategic bed placement can create a darker environment for sleep.
⏰ Clock-checking: Why covering your clock and resisting the urge to calculate how much sleep you have left may reduce nighttime anxiety and frustration.
Which part of your bedroom sleep environment needs the biggest upgrade: temperature, air, screens, sound, or light? Let us know in the comments.
Subscribe to Sleep Takeout for practical, medication-free strategies that help you understand sleep and build healthier sleep habits.
00:00 Is Your Bedroom Ruining Your Sleep?
01:02 What Is a Safe Sleep Space?
03:05 The Best Bedroom Temperature for Sleep
05:25 Air Quality, Allergens and HEPA Purifiers
07:57 The Screen-Free “Digital Airlock”
10:33 Why Your Bedroom Should Be Completely Dark
12:01 Your Bedroom Sleep Audit Blueprint
13:56 Next Episode: Better Sleep in Hotels
14:37 Final Takeaways and Subscribe
BetterSleep #SleepHygiene #sleepenvironment
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 138 - 10 Travel Sleep Tips: Beat the First-Night Effect Without Medication
Can’t sleep in hotels, vacation rentals, or unfamiliar bedrooms? These 10 medication-free travel sleep tips can help you overcome the “first-night effect” and sleep better away from home.
The first-night effect happens when part of your brain remains more alert in an unfamiliar environment—almost like a built-in nighttime security system. In this episode of Sleep Takeout, psychologist Dr. Daniel Baughn and sleep specialist Dr. Michelle Zetoony explain why this happens and share practical strategies for making an unfamiliar room feel safer, quieter, darker, cooler, and more sleep-friendly.
You’ll learn how to:
• Bring familiar sleep cues from home
• Set the ideal bedroom temperature before bedtime
• block hotel curtain gaps and unwanted light
• Cover bright television, thermostat, and alarm-clock LEDs
• Reduce unfamiliar sounds with white noise, brown noise, earplugs, or a fan
• Re-create your normal nighttime routine while traveling
• Time meals and alcohol to reduce sleep disruption
• Visually declutter an unfamiliar bedroom
• Inspect and adjust hotel bedding before you are exhausted
• Use morning sunlight to support your internal body clock
• Reduce sleep anxiety with a more flexible mindset
• Practice 4-7-8 breathing when your mind and body feel activated
These strategies may be helpful whether you are sleeping in a hotel, staying with family, traveling for work, taking a vacation, or adjusting to a new environment.
Remember: one imperfect night does not mean the rest of your trip will be sleepless. Your brain often needs a little time to recognize that a new environment is safe.
👍 Like this episode if these travel sleep tips helped you.
💬 What makes it hardest for you to sleep away from home—noise, temperature, light, unfamiliar bedding, or an overactive mind? Share your experience in the comments.
🔔 Subscribe to Sleep Takeout for practical, evidence-informed conversations about insomnia, sleep anxiety, CBT-I, sleep apnea, circadian rhythms, travel sleep, and healthier sleep without chasing perfection.
EPISODE CHAPTERS
00:00 Why It’s Hard to Sleep Away From Home
01:02 What Is the First-Night Effect?
01:53 10 Medication-Free Travel Sleep Tips
03:00 The Pillow Passport
04:10 Cool the Room Before Bed
05:28 Block Hotel Light Leaks
06:57 Mask Unfamiliar Sounds
09:12 Keep Your Normal Bedtime Routine
10:42 Time Food and Alcohol Carefully
11:31 Visually Declutter the Room
12:48 Inspect and Adjust the Bed Early
14:27 Use Morning Sunlight as an Anchor
15:43 Calm Travel Sleep Anxiety
17:37 Final Takeaways and Safe Travels
This episode is for educational purposes and is not a substitute for individualized medical or psychological care.
TravelSleep #SleepBetter #FirstNightEffect
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E137 Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies
Narcolepsy treatment may be entering a new era. In this episode of Sleep Takeout, Dan and Michelle explore how new orexin-targeted medications could change the treatment of narcolepsy type 1 by addressing the underlying orexin, also called hypocretin, deficiency rather than managing each symptom separately.
They explain what narcolepsy is, why it disrupts both daytime alertness and nighttime sleep, and how symptoms may include excessive daytime sleepiness, fragmented nighttime sleep, vivid dreams, hypnagogic or hypnopompic hallucinations, sleep paralysis, and cataplexy. Narcolepsy type 1 is associated with low orexin levels and includes cataplexy, while narcolepsy type 2 typically occurs without cataplexy.
Dan and Michelle also discuss orexin receptor agonists, an emerging class of narcolepsy medications designed to restore orexin signaling in the brain’s sleep-wake system. The episode highlights oveporexton, formerly TAK-861, an investigational oral orexin receptor 2 agonist being studied for narcolepsy type 1. Clinical trials have examined its effects on excessive daytime sleepiness, wakefulness, cataplexy, nighttime awakenings, and other symptoms.
They also review earlier research involving danavorexton, formerly TAK-925, an intravenous orexin receptor 2 agonist studied for its wake-promoting effects in people with narcolepsy type 1 and narcolepsy type 2.
Medication is only one part of narcolepsy management. This conversation also covers practical behavioral strategies that may help people manage symptoms and improve daily functioning, including:
• Brief, strategically scheduled naps
• A consistent bedtime and wake time
• Reducing stimulation before bedtime
• Cognitive behavioral therapy for narcolepsy
• Responding differently to discouraging thoughts about symptoms
• Avoiding heavy meals and large amounts of sugar when they worsen daytime alertness
• Working with a sleep medicine specialist to develop an individualized treatment plan
Whether you live with narcolepsy, support someone who does, or want to understand the future of sleep medicine, this episode offers an accessible look at narcolepsy symptoms, orexin medications, cataplexy treatment, CBT, strategic naps, nutrition, and emerging research.
Chapters
00:00 Remote Recording and Behind-the-Scenes Banter
00:19 The Future of Narcolepsy Treatment
02:31 What Is Narcolepsy?
03:26 Cataplexy, Sleep Paralysis and Hallucinations
05:30 How Orexin-Targeted Drugs Work
06:03 Oveporexton, TAK-861 and the Takeda Pipeline
07:54 Behavioral Treatment for Narcolepsy
08:30 Strategic Naps and a Consistent Sleep Schedule
11:19 CBT for Narcolepsy and Managing Discouraging Thoughts
12:41 Diet Tips for Daytime Alertness
13:55 Key Takeaways and Final Thoughts
Disclaimer
This podcast is intended for educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment. Investigational medications have not necessarily received FDA approval. Speak with a qualified sleep medicine professional about treatment decisions.
Narcolepsy #Orexin #sleepdisorders
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E136 - Why Your CPAP Isn't Working: The 4 Endotypes of Apnea Explained
Struggling with your CPAP machine? You’re not alone! Discover why CPAP works wonders for some, but leaves others frustrated. In this episode of Sleep Takeout, we break down the 4 unique "endotypes" of Sleep Apnea and explain the new precision medicine approach to treating it.
If you've ever felt like your sleep apnea treatment isn't quite fitting your needs, this episode is for you. Sleep apnea isn’t just about excess weight—your specific endotype determines whether CPAP, surgery, or alternative treatments will actually work for you.
In this episode, we cover:
Impaired Airway (Collapsibility): Why CPAP or surgery is usually the best fix.
High Loop Gain: Oversensitive breathing control that makes auto-CPAP a nightmare.
Low Muscle Responsiveness: When you need combination therapies (like Inspire + nasal support).
Low Arousal Threshold (Insomnia-like): Why older and post-menopausal women often struggle with CPAP, and how desensitization strategies can help you finally sleep through the night.
Plus, we tackle frustrating insurance compliance rules and share tips on advocating for the care you actually need!
👇 Have a sleep question or a topic you want us to cover? Let us know in the comments!
🔔 Subscribe for new episodes every Tuesday
🌐 Visit us online: https://sleeptakeout.com
⏱️ Chapters:
00:00 - Welcome to Sleep Takeout
00:58 - Why CPAP Doesn't Work for Everyone
02:49 - Sleep Apnea Type 1: Airway Collapse
03:53 - Sleep Apnea Type 2: High Loop Gain
05:38 - CPAP Success vs. CPAP Struggle
06:36 - Sleep Apnea Type 3: Low Muscle Response
08:10 - Sleep Apnea Type 4: Low Arousal Threshold & Insomnia
11:03 - CPAP Desensitization: How to Sleep with Your Mask
12:41 - Dealing with CPAP Insurance Barriers
14:55 - Progress Over Perfection: Wrap Up
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
SleepApnea #CPAP #SleepHealth #SleepTakeout #SleepDisorders #precisionmedicine
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E135 - How to Beat Jet Lag in the Land of the Midnight Sun
Dan and Michelle discuss how traveling across time zones to northern destinations with very long summer daylight (e.g., Alaska, Canada, Iceland, Scandinavia) can disrupt circadian rhythm cues and worsen jet lag. They explain that the brain relies heavily on light, not clocks, to set alertness and sleepiness, and offer practical tips: immediately shift to destination time for meals, caffeine, naps, and sleep; consider travel direction (east vs. west) and use daylight/darkness strategically; “create your own sunset” by reducing light 1–2 hours before bed; pack darkness tools like an eye mask and curtain clips; keep naps short (about 20–30 minutes); stop caffeine at least 6 hours before bedtime and avoid using alcohol for sleep; build sleep pressure with daytime activity; use melatonin thoughtfully as a timing cue with medical guidance; and don’t catastrophize one imperfect night—aim for progress, not perfection.
00:00 Midnight Sun Jet Lag
02:27 Circadian Clock Basics
06:05 Tip 1 Destination Time
09:58 Tip 2 Travel Direction
12:52 Tip 3 Create Sunset
17:49 Tip 4 Pack Darkness
19:43 Tip 5 Nap Smart
22:27 Tip 6 Caffeine Alcohol
24:10 Tip 7 Build Sleep Pressure
26:22 Tip 8 Melatonin Timing
28:08 Tip 9 No Catastrophizing
30:06 Simple Travel Sleep Plan
31:37 Wrap Up And Resources
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E134 - Welcome to the world of chocolate. On the surface people believe that it is all bad but there are some benefits to sleep with chocolate. Listen to Dr Zetoony discuss this in a short video. Next week Dr Dan and Dr Michelle will be back together discussing summer sleep schedules and other tips for improving sleep without pills.
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E133 - On today's episode Dr Zetoony is solo and recording an episode about where to start with sleep restriction therapy (SRT). This is a tool often used to improve sleep efficiency (how much of the time that you are in bed is spent with sleeping). Many people spend too much time "hoping" that sleep will come and SRT is the way sleep specialists will use to try to optimize the time in bed and have the patient build up the sleep pressure required for more continuous sleep.
If you haven't checked us out on YOUTUBE, please go there so you can see the video link of this episode.
Have a question? Write to use at ask@sleeptakeout.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E132 - Can’t Sleep? Try This Meditation for Insomnia & Racing Thoughts
Can’t sleep? If you’re lying awake at night with racing thoughts, sleep anxiety, frustration, or middle-of-the-night wake-ups, this guided meditation for insomnia is designed to help you stop fighting sleep and relate to wakefulness with more calm, mindfulness, and self-compassion.
In this episode of Sleep Takeout, clinical psychologist Dr. Daniel Baughn guides you through a gentle Leaves on a Stream meditation adapted specifically for insomnia, nighttime anxiety, and difficulty falling back asleep. Rather than trying to force sleep, empty your mind, or “make yourself relax,” this practice helps you notice sleep-related thoughts, feelings, and body sensations without judgment — and then gently return your attention to the image of leaves floating down a stream.
This meditation may be especially helpful if you struggle with:
Difficulty falling asleep
Waking up in the middle of the night
Early morning awakenings
Racing thoughts at bedtime
Sleep anxiety
Fear of not sleeping
Frustration about being awake
Checking the clock
Worrying about tomorrow
Feeling tense, restless, or alert in bed
Insomnia-related body sensations
Overthinking at night
Trying too hard to sleep
This practice is rooted in mindfulness, self-compassion, anxiety treatment, and principles often used alongside Cognitive Behavioral Therapy for Insomnia, also known as CBT-I. The goal is not to force sleep to happen. The goal is to soften the struggle with wakefulness, notice thoughts and sensations more gently, and give your mind something steady and compassionate to return to. If you are awake at 2 AM, 3 AM, or 4 AM wondering, “Why can’t I sleep?” or “How do I calm my racing thoughts at night?” this episode can help you practice a different response: noticing, allowing, and returning. Use this guided sleep meditation when you are lying in bed, during a nighttime awakening, before sleep, or anytime you want to practice letting go of anxious thoughts about sleep.
In this episode, you’ll practice:
Mindfulness for insomnia
A Leaves on a Stream meditation
Letting go of racing thoughts
Noticing sleep anxiety without judgment
Responding kindly to nighttime wakefulness
Becoming aware of body sensations without fighting them
Returning attention gently when the mind wanders
Reducing the struggle around being awake
This episode is not about perfect sleep. It is about building a calmer, more compassionate relationship with your mind and body when sleep feels difficult.
00:00 Welcome and Setup
01:19 Visualize the Stream
02:13 Place Thoughts on Leaves
03:30 Handle Feelings and Sensations
05:52 Let Go of Control
07:20 When the Mind Hooks You
08:55 Kindness in the Night
09:46 Nonjudgmental Awareness
11:54 Closing Rest and Return
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E131 - Awake at 3AM? A Gentle Self-Compassion Meditation to Help You Sleep
Awake in the middle of the night? Struggling to fall asleep, stay asleep, or stop your mind from racing?
In this calming Sleep Takeout Podcast episode, you’ll be guided through a gentle mindfulness and self-compassion meditation for nighttime wakefulness. This practice is designed to help you soften the frustration of being awake, calm your nervous system, and create the conditions for rest, without trying to force sleep.
Instead of battling the night, this meditation invites you to meet yourself with kindness. You’ll practice gentle breathing, soothing hand-on-heart grounding, body awareness, and compassionate phrases to help quiet sleep anxiety, reduce nighttime stress, and support a more peaceful return to rest.
This episode is especially helpful if you experience:
Trouble falling asleep
Middle-of-the-night wake-ups
Early morning awakenings
Racing thoughts at bedtime
Sleep anxiety or frustration about being awake
Difficulty relaxing your body and mind at night
Through mindfulness, self-compassion, and gentle nervous system regulation, you’ll be reminded that you do not have to “do sleep perfectly.” Rest is still valuable. Your body knows how to sleep. And you can meet even a difficult night with patience, warmth, and care.
Close your eyes, settle into bed, and let this meditation support you in resting before sleep comes.
00:00 Welcome and Setup
00:20 Arrive and Breathe
01:10 Release the Struggle
01:50 Hands-on-Heart Grounding
02:54 Breath Awareness Reset
04:49 Compassion Phrases for Sleep
07:48 Allow Feelings Gently
08:33 Body Scan and Heaviness
09:44 Trust Rest and Return
11:32 Let Go and Close
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E130 - New FDA Pill: Weight Loss vs. Sleep Apnea (The Truth About Foundayo & GLP-1s)
🔔 Tired of your CPAP? 😴 The NEW FDA-approved weight loss pill is here, but can it actually replace your machine and cure your sleep apnea? We reveal the science.
In this episode of Sleeptakeout, Dr. Daniel Baughn and Dr. Michelle Zetoony break down everything you need to know about the new, once-daily weight loss pill Foundayo™ (orforglipron). We compare its FDA approval with tirzepatide for sleep apnea, analyze how weight loss actually impacts AHI, and explain why simply losing weight isn't a guaranteed CPAP alternative for everyone. Get the real medical reality check on combining sleep apnea treatment, weight loss medications, and proper sleep hygiene.
0:00 - FDA Approval: What The New Weight Loss Pill (Foundayo™) Is Really For
0:55 - Anxiety Insomnia? Get Your Sleep Takeout Workbook!
2:20 - Orforglipron (Foundayo): Decoding The New Weight Loss Drug
4:12 - CPAP vs. The Pill: The Shocking Sleep Apnea Reality Check
6:56 - Why You Still Can’t Get FDA Approval (And Insurance Coverage) For The Pill
8:20 - Is The Pill Easier to Take Than Tirzepatide? (And The CPAP Barrier)
10:48 - Warning: Side Effects & Why Pills Don’t Replace Sleep Hygiene
12:58 - The #1 Secret to Reducing Your CPAP Dependence (It's Not The Pill)
14:08 - Need Help? Proven Therapy & Resources for Better Sleep
15:09 - Stop Suffering From Sleep Apnea: Final Recommendations
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E129 - Why Tonight's Sleep Actually Starts at 8:00 AM ☀️ (Circadian Rhythm Hacks)
Dr. Daniel Baughn and Dr. Michelle Zetoony dive into the mechanics of sleep pressure and the suprachiasmatic nucleus to explain why immediate morning sunlight (within 1 hour of waking) is non-negotiable for falling asleep easily tonight. You’ll learn exactly why checking your phone at 3 AM conditions your brain to stay awake, how to use low evening light to trigger natural melatonin surges, and the surprising downsides of supplemental melatonin you must know. We give you a simple checklist to reset your internal clock naturally and promote the Sleep Takeout workbook and CBT-I support available at www.danielbaughn.com.
0:00 - The 8AM Morning Rule for Instant Sleep
0:23 - Stop Doing THIS During Nighttime Awakenings
0:34 - Get the Sleep Takeout Workbook!
1:47 - How Your Circadian Rhythm ACTUALLY Works
4:48 - Triggering Your Natural Melatonin Surge (Low Light)
8:30 - The Clock Anxiety and Phone Light Trap
9:50 - The Danger of Melatonin Supplements
12:18 - Your Essential Morning Light Checklist
13:31 - Scientific Tools for Deep Rest Tonight
15:05 - Closing: Claim Your Morning Sunshine
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E128 - END SLEEP DIVORCE with 2 Duvets (Scandinavian Trick)
Sharing a bed but hating every minute? 🤬 Blanket thieves and different temperature needs are a real nightmare for sleep quality. Dr. Daniel Baughn and Dr. Michelle Zetoony explain why a "Sleep Divorce" (sleeping in separate rooms) isn't the only option and how the Scandinavian Sleep Method can save your night's rest.
Temperature disruptions (especially during REM sleep) can skyrocket cortisol and crash your blood sugar. In this episode, we break down:
1) The exact definition of the Scandinavian Sleep Method.
2) How separate bedding fixes thermoregulation differences between partners.
3) Other key adjustments like split mattresses, clothing layers, and noise control.
4) How to stop resentment before it ruins your sleep and your partnership.
We also have a special announcement about our upcoming Sleep Takeout coloring book, coming May 2026!
0:00 - Are You A Blanket Thief? (The Real Pain Point)
0:42 - SPECIAL ANNOUNCEMENT: Our 2026 Sleep Workbook
1:07 - What is the Scandinavian Sleep Method?
2:12 - Why You Wake Up Hot (The REM Temperature Problem)
6:48 - Partner Resentment: The Hidden Insomnia Cause
8:28 - How To Try The Two Duvet Setup
10:02 - Beyond Temperature: Noise & Movement Fixes
10:19 - Do Naps Count? Setting Up Your Personal Space
11:34 - Wrap Up & How To Find Us For More Help
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E127 - Is Your At-Home Sleep Apnea Test Lying to You? 🤥
Struggling with exhaustion and suspect sleep apnea? 😩 You're not alone! At-home tests are popular, but are they really giving you the truth? Dr. Daniel Baughn and Dr. Michelle Zetoony break down the science and limitations of home vs. lab sleep tests, ensuring you get the right diagnosis for better sleep. Don't risk your health on guesswork.
Dr. Daniel Baughn and sleep expert Dr. Michelle Zetoony dive into the world of sleep apnea testing! Discover the pros and cons of at-home vs. in-lab studies, learn who can order these tests (including surprising options!), and understand why home testing has become so common. They'll also uncover the key limitations of home tests and offer practical tips for anxious sleepers. Plus, learn how SleepTakeout.com can help you achieve deeper rest!
0:00 - Introduction & Sleep Takeout Resources
0:52 - Meet the Doctors & Home Test Overview
1:22 - The Shocking Rise of At-Home Sleep Tests
2:01 - Inside an At-Home Sleep Test Device (Unboxing!)
2:44 - Home vs. Lab: Which Test Is Right for YOU?
5:18 - The Scary Truth: Can Home Tests Misdiagnose You?
6:41 - Can I Do a Home Test on a Baby? (Infant Sleep Apnea)
7:07 - How to Sleep in a Lab: Tips for Anxious Sleepers
9:27 - Why 4 Hours of Sleep is Crucial for Your Test
10:43 - Making Sense of Your Results: Understanding Your AHI
14:05 - Prepare for Success: Mastering At-Home Test Setup
15:14 - Anxiety & Wind Down Routines for Better Sleep
16:05 - Don't Struggle Alone: Getting Help and Support
16:41 - Sleep Takeout Workbook Wrap Up
17:10 - Outro & Subscribe for More Sleep Solutions!
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E126 - Is Your Apple Watch RUINING Your Sleep? (The Problem with Sleepmaxxing)
Are you obsessed with your sleep tracker score but still waking up exhausted? Your favorite wearable might be feeding your insomnia anxiety—a condition known as Orthosomnia.
In this episode, Dr. Zetoony (board-certified sleep and pulmonary stress specialist) and Dr. Baughn (clinical psychologist specializing in CBT for insomnia) dive deep into the 2026 “sleepmaxxing” trend. They explain exactly why obsessing over wearable metrics can fuel orthosomnia anxiety, making it impossible to get deep rest. We break down the crucial difference between consumer tech data and a clinical sleep study, and why you must focus on patterns and how you feel rather than perfection. Plus, we preview our new clinical coloring book designed specifically to help you handle 3 AM worry pages.
0:00 - Are you suffering from Orthosomnia?
0:34 - HUGE ANNOUNCEMENT: A clinical tool for 3 AM wake-ups.
0:49 - We designed a Coloring Book to stop worry-loops.
3:01 - Demo: The new SleepTakeout Bluetooth headband.
5:05 - Our new website is officially LIVE!
5:53 - What is "Sleepmaxxing" (And is it dangerous?)
7:18 - Breaking down the 6 components of sleep optimization.
09:36 - The crucial truth about consumer sleep wearables.
13:25 - How your data obsession is conditioning insomnia.
14:28 - The only practical take-away you need tonight.
14:48 - Wrap Up and Resources.
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.
🌙 Connect with us & explore our resources:
Work with Dr. Daniel Baughn: Discover more about my work or reach out directly at https://www.danielbaughn.com/schedule-call
Connect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.com
Join the "Book and Breath" Class: Relax and unwind with Michelle's Book and Breath class! Available both online and in-person. Find details and sign up at https://www.sleeptakeout.com
Explore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.com
🛒 Upgrade your sleep routine!
Ready to put these tools into practice? Grab the official Sleep Takeout Workbook and our comfortable Sleep Takeout Bluetooth Headband by visiting our shop: https://www.sleeptakeout.com/store
Have questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
Costco Visit Part 2: Food Court ‘Healthy’ Picks, Bidets, and Why Wine Hurts Sleep
Dan and Michelle take listeners on Costco visit part two, exploring whether any food court items can be considered healthy for better sleep. They review menu options and calories, noting the 750-calorie chocolate cookie, 580-calorie cold brew mocha freeze, 840-calorie chicken bake, 850-calorie hot dog and soda, and a rotisserie chicken salad listed up to 840 calories, concluding the best options may be water or diet soda and advising people to eat before visiting. They also discuss Costco bidets (washlets), including features like heated seats and a built-in blow dryer. In the wine section, they highlight deals on red wines but explain alcohol doesn’t improve sleep: it can sedate initially then become activating after 3–4 hours, adds calories, can affect metabolism, and disrupts REM and restorative sleep.
00:00 Costco Visit Teaser
00:41 Food Court Health Hunt
01:10 Calorie Shockers
02:57 Salad and Plant Based Options
04:23 Food Court Wrap Up
04:40 Bidet Aisle Detour
05:43 Wine Deals Sleep Myth
06:27 Why Alcohol Wrecks Sleep
09:10 Final Takeaways and Goodbye
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
Sleep Nation Goes Mattress Shopping: Sleep Number vs Tempur-Pedic (and an $11,000 Quote)
Michelle and Daniel share their “takeout” adventure after a conference, visiting Sleep Number and Ashley Furniture to test mattresses and power bases and learn about high-end sleep tech. They compare pricing, features, and sales experiences, noting Sleep Number’s customizable air “sleep system,” adjustable base options, and built-in sleep scoring—while raising concerns about sleep metrics worsening anxiety and orthosomnia. At Ashley, they focus on Tempur-Pedic (including Dan’s Lux Breeze firm), discuss expensive add-ons like $300 pillows and $50 pillowcases, and question marketing claims about health benefits. Dan inspects power base construction and warranties, gets a quote for a Tempur-Pedic ProBreeze/ProSmart setup totaling about $11,000, but decides not to buy, despite tempting financing and flashy features like a TV mount and snack trays.
00:00 Sparkling Tea Banter
00:34 Mattress Store Mission
02:04 Why Mattresses Cost So Much
04:50 Sleep Number Tech Tour
07:37 Sleep Scores And Anxiety
09:40 Ashley Tempur Pedic Stop
12:33 Sales Assumptions PSA
14:16 The 11000 Dollar Quote
16:26 Wild Bed Features
17:11 Wrap Up And Next Trip
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
Podfest 2026 Recap: AI, Networking, No Free Coffee & What’s Next for Sleep Takeout
Michelle and Dan recap their experience at Podfest 2026 from their hotel-room “studio,” joking about overpriced conference coffee, a pink sock mic cover, and switching from caffeine to “mom water” for a late-night vibe. They share key takeaways: this year focused more on content strategy and how AI can help clarify and improve workflow, and the conference also encouraged them to skip some lectures to network, leading to conversations with vendors and podcasters—including two guys who create comedy parodies of podcasts. They discuss pacing, burnout, discovering new conference spaces, and grabbing coffee and snacks from a concurrent gastrointestinal conference. Both would attend again, plan to bring their own coffee, and want listener comments and critiques across platforms. They tease a next episode featuring two store visits and what happened to Dan at one store.
00:00 Late Night Check In
00:12 Podfest Coffee Drama
01:18 Top Takeaways AI
02:08 Networking And Parody Pitch
03:07 Morning Vs Night Vibes
03:53 Hotel And Conference Comparisons
05:34 Exploring Hidden Spaces
07:13 Would We Come Back
08:22 Balancing Work And Podcasting
09:37 Call For Comments
11:23 Next Episode Teaser
12:04 Final Podfest Goodbye
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
Costco Pharmacy Sleep Aids: Melatonin, Antihistamines, Nasal Sprays & More (No Membership Needed)
Michelle and Daniel film from Costco’s pharmacy and health/beauty aisles, highlighting that you don’t need a Costco membership to use the pharmacy and that it participates with GoodRx, with reduced rates for GLP-1s, though hours are limited. They browse products and discuss how some relate to sleep, including melatonin (noting dosing concerns, regulation differences, and that it supports circadian shifting rather than directly causing sleepiness) and why antihistamines like diphenhydramine (Benadryl and “PM” cold/pain products) shouldn’t be used regularly for sleep due to side effects, especially with age. They compare nasal products (Afrin rebound risk, saline sprays, Flonase/Nasacort, and NeilMed rinses with distilled water cautions), mention Breathe Right strips for nasal breathing, review vapor inhalers/rub, and briefly discuss magnesium and methylated B-complex vitamins.
00:00 Costco Pharmacy Secrets
00:48 Health Aisle Warmup
02:37 Melatonin Reality Check
04:09 Antihistamines Not Sleep Aids
05:48 Nasal Sprays and Saline
07:39 Neti Pot Safety Talk
08:43 Breathe Strips and Mouth Tape
09:41 Vapor Inhalers and Rubs
10:49 PM Pain Relievers Warning
12:28 Sleep Gummies and Supplements
13:27 B Vitamins Magnesium Wrap
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
The Sleep Trap: Detox Foot Patches, Ortho-Insomnia, and the Illusion of Control
Michelle and Daniel discuss the “sleep trap,” where trying too hard to sleep and following increasingly regimented routines can worsen insomnia and anxiety. They demonstrate a detox foot patch product (including lavender and green tea versions), explain how it’s marketed to draw toxins out through the skin, and note it may feel relaxing but didn’t make them feel different despite the patch turning dark after use. The conversation shifts to how sleep-related products and sleep-tracking devices can fuel ortho-insomnia by creating worry from data and perceived negative consequences of poor sleep. They emphasize that improving sleep involves increasing sleep pressure and decreasing arousal through daytime activity and social engagement, and they caution against making any routine a requirement for sleep. They also mention being for hire, writing a book, and a playful idea about Sleep Takeout fortune cookies.
00:00 The Sleep Trap
00:11 Subscribe and Sleep Products
00:58 Detox Foot Patch Demo
03:54 Does Detox Help Sleep
05:18 Trying Harder Backfires
06:04 Orthosomnia and Sleep Data
07:52 Build Sleep Pressure
09:06 Avoid the Eight Hour Trap
09:42 Fortune Cookies and Updates
10:53 Manifesting and Goodbye
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
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www.dosleep.com
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How to Beat Insomnia: Tips and Tricks for Better Sleep
In this episode, we dive into why your efforts to get better sleep might be backfiring and discuss effective techniques to help you achieve restful sleep. From the importance of redirection strategies to review a sleep-supportive gummy product, this episode provides valuable insights for anyone struggling with insomnia. Follow along as we share personal experiences, helpful advice, and answer common questions about sleep anxiety.
00:00 Introduction: Why Can't I Sleep?
00:18 Unboxing a Sleep Aid Product
00:55 Product Review: Ingredients and Benefits
01:12 Packaging and Quality Concerns
02:34 Taste Test and Final Thoughts on the Product
04:21 Understanding Sleep Anxiety
05:34 Strategies to Combat Sleep Anxiety
08:13 Community Engagement and Final Remarks
09:45 Conclusion: Sleep Well, Sleep Nation!
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E119 - Podcasting at PodFest 2026: Real Talk from Our Hotel Room
What really happens when podcasters hit the road?
In this casual, behind-the-scenes episode, Dan and Michelle sit down in their hotel room at PodFest 2026 to catch up, reflect, and record in real time. Between conference sessions, they talk about the energy of PodFest, what it’s like creating content on the go, and why some of the most authentic podcast conversations happen outside the studio.
This episode offers an honest look at:
What PodFest 2026 is like for podcasters and creators
Recording a podcast from a hotel room (no studio, no script)
The value of unscripted, real conversations
Staying connected and creative while traveling for conferences
Amazon affiliate link:
https://www.amazon.com/b?node=48482381011&linkCode=ll2&tag=sleeptakeout-20&linkId=5a5af470706ed96e6b6010b0e98f0533&language=en_US&ref_=as_li_ss_tl
Whether you’re a podcaster, content creator, or just enjoy relaxed, real-world conversations, this episode gives you a candid glimpse into life behind the mic.
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E118 - Laughter and Sleep: Unlocking the Secrets to Better Rest
In this live episode recorded at Podcast Fest, we delve into the surprising connection between laughter and sleep. We discuss how laughter can positively impact your sleep by reducing anxiety and hypervigilance. Highlighting the differences between joyful arousal and threat arousal, we offer practical tips on incorporating humor into your bedtime routine to enhance relaxation. Additionally, we provide insights into why focusing less on sleep perfection can improve your overall rest.
00:00 Introduction: The Connection Between Laughter and Sleep
00:18 Live Recording at Podcast Fest
00:38 The Science Behind Laughter and Sleep
01:33 Personal Anecdotes and Practical Tips
02:18 Biology of Humor and Insomnia
03:37 Practical Ways to Use Laughter for Better Sleep
05:01 Misconceptions and Proper Use of Laughter
06:37 Conclusion: Final Thoughts and Future Topics
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
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www.dosleep.com
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Send us Fan Mail
Sex and Sleep: The Surprising Connection
In this long-awaited episode, Dan and Michelle dive into the intriguing relationship between sex and sleep. They explore the physiological and psychological aspects of this connection, discussing hormones like oxytocin, endorphins, and prolactin, and their impact on sleep quality. Not only do they talk about the benefits of sex for enhancing sleep, but they also address common concerns and barriers, including anxiety, pain, and the dynamics of communication between partners. Join them for an enlightening conversation filled with practical tips and a bit of humor. Don't forget to subscribe and share your feedback!
00:00 Introduction and Outfit Commentary
00:15 Sex and Sleep: The Connection
02:21 Hormones and Their Role
05:10 Physiological Changes During Sex
09:51 Psychological Aspects of Sex
15:34 Conclusion and Sleep Tips
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E116 - Your New Sleep Prescription and ADHD Self Help Books
In this episode, hosts Michelle and her co-host discuss a variety of topics starting with a light-hearted conversation about quirky closet items before diving deep into the intersection of ADHD and sleep. They explore how different types of medications, including those prescribed for ADHD and sleep, can affect sleep quality. The episode also covers practical self-help tips and recommendations for ADHD-related books, offering valuable insights for adults, teens, and children dealing with ADHD. The importance of adapting one's environment to support brain function and achieve better sleep is emphasized.
00:00 Introduction and Casual Banter
00:21 The Importance of Blue Light Blocking Glasses
00:53 Cleaning Out the Closet: A Fun Anecdote
02:25 Today's Episode Overview
02:51 Understanding Sleep Prescriptions
04:23 The Impact of Medications on Sleep
04:54 ADHD and Sleep: A Complex Relationship
07:53 Book Recommendations for ADHD
12:44 Conclusion and Final Thoughts
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E115 - Breaking Up with OTC Sleep Aids and Tips and Tricks
In this episode, Dan and Michelle discuss the challenges and strategies of weaning off over-the-counter (OTC) sleep medications. They explore the common OTC aids like diphenhydramine, alcohol, melatonin, and valerian root. Additionally, the hosts talk about the behavioral conditioning associated with sleep aids and provide actionable tips for breaking the cycle. Learn how to manage your sleep health better and reduce dependency on OTC sleep aids with practical advice from sleep experts.
00:00 Welcome and Introduction
00:10 Florida Weather and Electricity Bills
01:21 Solar Energy and Political Opinions
02:13 Property Taxes and Legal Issues
02:39 Main Topic: Breaking Up with Over-the-Counter Sleep Medications
04:04 Common OTC Sleep Aids
05:19 Alcohol as a Sleep Aid
07:25 How to Wean Off OTC Sleep Aids
08:55 Behavioral Conditioning and Sleep
10:48 Sleep Takeout Tip: Separating Bedtime from Medication
11:57 Conclusion and Farewell
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E114 - Metabolism & Sleep - Schedule Sleep Tip
Welcome back to the Sleep Takeout Podcast! In this episode, Dan and Michelle dive into the significance of sleep in regulating metabolism, especially at the start of the new year when health goals are a priority. They discuss New Year's resolutions, reading challenges, and fantasy books before delving into the main topic—how quality sleep impacts metabolism. They highlight the essentials of a consistent sleep schedule, the role of slow wave sleep in cellular regeneration, and tips for optimizing the sleep environment. They also touch upon the influence of food and caffeine on sleep quality and the importance of balancing exercise with proper sleep. Don't miss out on their practical takeout tips for better sleep and metabolism!
00:00 Welcome and Catching Up
00:30 New Year's Resolutions and Reading Challenges
01:42 Fantasy Books and Reading Preferences
03:14 Beginning of the Year Activities
04:15 Sleep and Metabolism
07:30 Optimizing Sleep for Better Health
11:19 Conclusion and Future Topics
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E113 - Top Sleep Breakthroughs & Sleep Takeout's Year in Review!
Join Dr. Michelle Zetoony and Dr. Daniel Baughn as they count down the top 3 sleep breakthroughs of the year on this exciting episode of Sleep Takeout! From behavioral treatments inspired by Cognitive Behavioral Therapy for Insomnia to the surprising winner in sleep confidence, this year-in-review episode is packed with valuable insights and practical advice. Discover the game-changing sleep insights, the most viewed episodes, and the impactful changes they brought into the sleep community. Thank you, Sleep Nation, for five incredible years! Here's to a restful and enlightening 2026 with Sleep Takeout!
00:00 Introduction and Year in Review
01:03 Podcast Milestones and Listener Engagement
03:21 Deep Dives and Special Series
04:01 Community Events and Feedback
07:37 Future Plans and Goals
12:37 Top Three Breakthroughs of the Year
14:13 Conclusion and Looking Forward
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S6 E112 - Sleep Mistakes & Temperature Tips
We are back for 2026!!! Happy New Year! In this episode, Dan and Michelle discuss the common mistakes people make regarding sleep, especially concerning body temperature. They explore how ambient temperature, materials of sleepwear and bedding, and pre-sleep activities can impact sleep quality. Key points include the effectiveness of cooling down your body through showers, breathing techniques, and the importance of breathable materials like natural fibers. They also address the optimal sleep temperature, which is often cooler than most people expect. Tune in for practical tips on how to improve your sleep naturally without resorting to expensive gadgets.
00:00 Introduction and Welcome
00:13 The Common Sleep Mistake
00:54 Temperature's Role in Sleep Quality
01:09 Weighted Blankets and Alternatives
02:39 Cooling Techniques for Better Sleep
04:01 Choosing the Right Bed Materials
04:57 Optimal Room Temperature for Sleep
07:48 Practical Tips and Product Recommendations
10:49 Engage with Us and Conclusion
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-call Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
CBT-I: Session 6 – What Stuck, What Works, and How Alpha-Stim Fits In
In this episode, Michelle Zetoony and Daniel Baughn wrap up their CBT-I series by discussing what strategies have been most effective, how to maintain progress, and how the Alpha-Stim device can help with insomnia. Tune in for practical tips, personal insights, and a deep dive into sleep science!
Timestamps:
00:00 – Introduction & Welcome
00:14 – What is the Alpha-Stim device?
00:47 – FDA Approvals & Clinical Trials
01:20 – How the Alpha-Stim works (biofeedback, electricity, neurotransmitters)
03:33 – Personal experiences with the device
04:43 – Prescription vs. non-prescription devices
05:45 – Alpha-Stim for veterans & insurance
07:13 – How to research and try Alpha-Stim
08:34 – Insomnia, anxiety, and the placebo effect
09:53 – Is Alpha-Stim like a TENS unit?
12:01 – Wrapping up CBT-I: What has worked?
13:10 – Transition routines & buffer zones
14:31 – Key CBT-I tips for better sleep
16:01 – The 13 essential sleep tips
16:41 – 1. Keep the same wake time every day
17:53 – 2. Go to bed only when sleepy
19:38 – 3. Get out of bed if awake
21:00 – 4. Buffer zone activities before bed
22:01 – 5. Get out of bed if worrying
22:42 – 6. Schedule worry/problem-solving earlier
23:20 – 7. Limit time in bed
24:30 – 8. Use bed only for sleep & sex
25:18 – 9. Don’t nap (with exceptions)
26:13 – 10. Don’t cancel activities after poor sleep
26:59 – 11. Avoid caffeine, alcohol, exercise before bed
27:37 – 12. Accept that poor sleep happens
28:00 – 13. Don’t catastrophize setbacks
28:40 – Final thoughts & encouragement
29:00 – Outro
Resources:
Learn more about Alpha-Stim: https://www.alpha-stim.com/
If you found this helpful, please like, subscribe, and share!
CBTI# Insomnia# AlphaStim# SleepHealth# Podcast#
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
GLP-1 Reality Check: Sleep, Weight Loss & The Truth About New Medications
In this episode, Daniel Baughn and Michelle Zetoony dive deep into the realities of GLP-1 medications, their approval for sleep apnea, and the intersection of sleep, weight loss, and modern medicine. They discuss insurance hurdles, clinical trial data, who really benefits from these drugs, and the importance of lifestyle changes alongside medication. If you’re curious about GLP-1s, sleep health, or the future of weight loss, this episode is for you!
⏰ TIMESTAMPS:
00:00 – Welcome & Episode Introduction
00:12 – What is the “GLP-1 Reality Check”?
00:42 – Insurance Barriers & Paperwork Frustrations
01:57 – GLP-1 Approval for Sleep Apnea: What’s New?
03:49 – Who Should Get GLP-1s? Clinical Trial Insights
06:15 – The Problem with Off-Label Prescribing
08:00 – Insurance, Cost, and Access Issues
10:16 – Comparing GLP-1s to Weight Loss Surgery
12:00 – The Role of Lifestyle: Diet, Exercise, and More
14:00 – GLP-1s for Joint Pain? Off-Label Uses
15:45 – Setting Realistic Expectations for Weight Loss
17:30 – Muscle Loss, Diet Quality, and Intermittent Fasting
20:00 – Weighted Vests, Resistance Training, and Muscle Mass
22:00 – The Food Environment & Societal Challenges
24:00 – Oral vs. Injectable GLP-1s: Why Only Injections in the US?
26:00 – GLP-1 Parties & The Future of Prescribing
28:00 – Obesity as a Medical Condition & Final Thoughts
30:00 – Outro & How to Connect
👍 If you enjoyed this episode, please like, subscribe, and share! Drop your questions or experiences with GLP-1s in the comments below.
GLP1 #SleepApnea #WeightLoss #Podcast #Health #Obesity #sleephealth
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us Fan Mail
S5 E109 - Michelle's Conferences Hot Takes
Welcome back to Sleep Takeout! In this episode, Daniel and Michelle reunite in the studio to share their hot takes from recent sleep conferences, travel adventures, and the latest in sleep medicine. From packing hacks and conference culture to the real talk on GLP-1 medications and the future of sleep care, this episode is packed with insights, laughs, and practical tips for clinicians and sleep enthusiasts alike.
If you enjoy the show, please like, subscribe, and share with a friend—your support helps us grow and bring you more great content!
Timestamps:
00:00 - Welcome back! Daniel & Michelle reunite in the studio
00:38 - Michelle’s whirlwind conference season & travel stories
01:32 - Packing hacks: vacu-suck bags, hostels, and travel tips
03:14 - Carry-on only: Surviving budget airlines
04:54 - Souvenir strategies: Magnets, stickers, and packing light
05:13 - Conference culture: Corporate vs. private practice attendees
06:26 - GLP-1 medications at sleep conferences: Who’s prescribing?
07:31 - The panel’s take: Prescribing, referrals, and patient care
09:06 - Michelle’s approach: Risks, benefits, and real-world use
10:14 - Insurance, pharma, and the realities of new treatments
11:04 - Wrapping up conference season & looking ahead to Podfest
11:58 - Podcasting updates: Switching to video, YouTube, and feedback
12:44 - Call to action: Share, subscribe, and help us grow!
13:26 - Final thoughts & goodbyes
Thanks for listening to Sleep Takeout! Let us know what you think in the comments, and don’t forget to share this episode with someone who could use a little more sleep wisdom. Support the show and become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
SleepTakeout #Podcast #SleepMedicine #GLP1 #ConferenceRecap #TravelHacks #healthcare
✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.
If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Podcast Update
We recorded episodes 106, 107, and 108 remotely and ran into some unexpected technical difficulties along the way. As a result, there is no video version available for both of us on episode 108.
If you’re watching on YouTube, you’ll see a lovely beach scene video while you listen to the conversation. Thanks so much for your patience—we’re excited to finally share these episodes with you!
S5 E108 - CBT-I Session 5
Understanding CBT for Insomnia: Session 5 - Deep Dive into Cognitive Behavioral Therapy
In this episode, Michelle and Dan discuss Session 5 of CBT for Insomnia (CBT-I). They reconnect and reflect on recent changes in their recording environments and dive deep into the cognitive behavioral aspect of CBT-I. Key behavioral principles to improve sleep quality are reinforced along with the importance of self-monitoring through sleep diaries instead of relying on devices like Apple Watches. The episode highlights the significance of physical activity for better sleep and explains safety behaviors that could negatively impact sleep. The hosts also explore the interplay between environment, physical reactions, moods, behaviors, and thoughts in managing insomnia. Stay tuned for Session 6, which will wrap up the CBT-I series.
00:00 Introduction and Catching Up
00:46 Back to School Season
02:14 CBT-I Session Overview
02:49 Behavioral Tips for Better Sleep
07:35 Importance of Physical Activity
15:08 Understanding Safety Behaviors
19:35 CBT and Insomnia
27:36 Conclusion and Next Steps
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Podcast Update
We recorded episodes 106, 107, and 108 remotely and ran into some unexpected technical difficulties along the way. As a result, there is no video version available for these particular episodes.
If you’re watching on YouTube, you’ll watch a cute hermit crab walk on the beach sand to enjoy while you listen to the conversation. Thanks so much for your patience—we’re excited to finally share these episodes with you!
S5 E107 - Michelle's Office & Michelle's Breathwork Class
Join us in this episode as we explore a new recording location and dive into a variety of topics related to sleeping and breathing better. Michelle gives a tour of her office, highlighting essential products like aromatic oils, ashwagandha, nasal cones, and breathing aids. We also discuss the benefits of nasal cones and mouth tape for improving nasal airflow and overall sleep quality. Additionally, learn about Michelle’s new breathing book club, which focuses on helping people improve their breathing techniques for better health and relaxation. Tune in for practical insights, product recommendations, and upcoming event details.
00:00 Introduction and New Location
00:20 Product Mentions and Office Tour
02:14 Nasal Cones and Breathing Aids
09:15 Book Club and Breathing Classes
15:24 Conclusion and Class Information
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Podcast Update
Apologies for the delay in releasing these next 3 episodes (106, 107, & 108)! We recorded them remotely and ran into some unexpected technical difficulties along the way. As a result, there is no video version available for these particular episodes.
If you’re watching on YouTube, you’ll see a soothing ocean wave to enjoy while you listen to the conversation. Thanks so much for your patience—we’re excited to finally share these episodes with you!
Discussing Summer Fitness and Electrolyte Replacements
In this episode, Dan and Michelle catch up on their recent experiences, including Michelle's trip to Georgia and the Peloton fitness activities she engaged in. They share their thoughts on different types of Peloton workouts and discuss their favorite instructors. The conversation shifts to the importance of staying hydrated, and Michelle introduces a new electrolyte replacement drink she tried called LMNT. They compare the nutritional content of LMNT with Gatorade Zero and discuss the pros and cons of each. They also ponder ideas for future podcast episodes, including visiting furniture stores to discuss sleep-related products.
00:00 Introduction and Greetings
00:17 Summer Trip and Gym Experience
01:00 Peloton and Favorite Instructors
03:41 Hydration and Electrolyte Discussion
05:06 Electrolyte Product Comparison
09:50 Podcast Ideas and Conclusion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E105 – CBT-I Session 4
In this episode, Daniel Baughn and Michelle Zetoony dive into Cognitive Behavioral Therapy for Insomnia (CBT-I) Session 4. They explore practical strategies to improve sleep, including the surprising benefits of wearing socks to bed and how mindfulness techniques can help calm a racing mind at night. They also revisit key behavioral recommendations from CBT-I Session 2, reminding listeners to:
1) Go to bed only when sleepy—not just fatigued or tired
2) If you can’t sleep, get out of bed and return only when sleepy
3) Use the bed and bedroom only for sleep and sex
4) Wake up at the same time every day and get out of bed within 10–15 minutes
5) Avoid napping
00:00 – Introduction
00:27 – Michelle at Summer Camp
02:14 – Benefits of Wearing Socks to Bed
06:27 – Overview of CBT-I Session 4
08:04 – Sleep Concepts and Mindfulness Techniques
13:39 – Seven Key Parts of Mindfulness
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E104 - Mountain Meditation Exercise
In this episode of the Sleep Takeout Podcast, Daniel and Michelle discuss the importance of natural breathing, the benefits of mouth tape, and provide a detailed mountain meditation exercise to help you wind down and relax.
00:00 Introduction
00:16 Listener Engagement
00:40 YouTube as a Platform
04:19 Fascination with Mouth Tape
09:36 Transition to Meditation
11:31 Mountain Meditation Exercise
21:06 Post-Meditation Discussion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E103 - CBT-I Session 3 - Part 2
In this episode, Daniel and Michelle discuss health-related products, the journey to setting up their video production, and a special giveaway. They dive into various sleep-related strategies, especially focusing on anxiety and cognitive behavioral therapy for insomnia session 3 part 2.
00:00 Introduction and Welcome
00:24 Celebrating Milestones
02:14 Special Giveaway Announcement
01:13 Discussion on TENS Units
04:24 How to Participate in the Giveaway
39:03 Wrapping Up and Looking Ahead
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E102 - Plant Based Eating for Better Sleep
In this episode, Daniel and Michelle discuss how plant-based eating can improve sleep quality. Daniel shares his approach to creating quick and easy plant-based meals, offering practical tips and personal anecdotes. Michelle provides insights on the gut-brain connection and its impact on sleep health. They explore various ingredients and cooking methods that promote a healthier gut microbiome, better sleep, and overall well-being.
00:00 Daniel's Grocery Haul
00:52 Plant-Based Meal Prep
03:50 Gut-Brain Connection
06:50 Additional Tips and Tricks
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E101 - CBT-I Session 3 - Part 1
In this episode, hosts Daniel and Michelle discuss the importance of mindfulness exercises and physical activities that can improve sleep quality as part of CBT-I Session 3. The episode also covers various sleep medications, their effects, and the importance of cognitive-behavioral therapy for treating insomnia.
00:00 Introduction
00:06 Discussion on In-Person Meetings
00:41 Upcoming Events
01:01 Physical Activity and Sleep
04:35 Mindfulness Exercise with Raisins
10:34 Discussions on Herbal Teas and Other Sleep Aids
14:27 Tangram Exercise
16:40 Introduction to Sleep Medications
17:29 Details on Different Sleep Medications
27:00 Conclusion and Teaser for Next Episode
Watch on YouTube at: https://youtu.be/-wC8p3NJo9Y
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E100 - CBT-I Session 2 Part 2 & Polar H10 Heart Rate Monitor
In this special 100th episode, Daniel Baughn and Michelle Zetoony delve into the intricacies of Cognitive Behavioral Therapy for Insomnia (CBT-I), specifically focusing on stimulus control techniques in session two, part two. They also discuss the benefits and challenges of using the Polar H10 Heart Rate Monitor and offer a reflective look back at their podcasting journey.
00:00 Introduction and Celebrating 100 Episodes
00:21 CBT-I Session 2 Part 2: Stimulus Control
01:16 Listener Engagement and Feedback
02:18 Heart Rate Monitor Discussion
06:48 Transition to Stimulus Control
06:51 What is Stimulus Control?
07:19 Conditioned Arousal Explained
25:01 Looking Ahead: Session 3 & Ultimate Anxiety Guide
Watch this episode on YouTube: https://youtu.be/1Beoc77d2Xg
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E99 - CBT-I Breathing Exercises & Self-Compassion
In this episode, Michelle Zetoony and Daniel Baughn discuss the importance of mindfulness, breathing exercises, and self-compassion within the context of CBT-I. They share personal anecdotes, guide listeners through box breathing exercises, and emphasize the significance of self-compassion through practical exercises. Additionally, Michelle talks about her book club and how it contributes to better sleep and overall well-being.
00:00 Introduction
00:18 Recording Preferences
00:27 Remote vs In-Person Recording
00:46 Podcast Conference Anecdote
03:46 Mindfulness and Breathing Exercises
04:13 Box Breathing Exercise
17:25 Self-Compassion Exercise
24:09 Relation to CBT-I and Overall Wellness
13:58 Michelle's Book Club and Information on Joining
26:05 Conclusion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E98 - CBT-I Session 2 Part 1 & Florida Parks Foundation
In this episode, Daniel Baughn and Michelle Zetoony discuss various elements related to Cognitive Behavioral Therapy for Insomnia (CBT-I), including the importance of mindfulness, tracking sleep patterns, and understanding factors contributing to sleep disturbances. They also highlight the efforts of the Florida Parks Foundation.
00:00 Introduction and Technical Issues
00:36 Encouraging Audience Interaction
02:39 Catch-Up and YouTube Plans
03:45 Florida Parks Foundation
06:43 Principles of Mindfulness
13:07 Importance of Sleep Diaries
38:17 Conclusion
Watch this episode on YouTube: https://youtu.be/AbA9Umpg9DY
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E97 - CBT-I Session 1 & CBT-I Coach Tools Tab
In this episode of the podcast, Michelle and Daniel dive into the first session of Cognitive Behavioral Therapy for Insomnia (CBT-I) and explore the tools available on the CBT-I Coach app. They discuss the importance of sleep diaries, setting up a proper sleep environment, and breaking down the stages of sleep. Key concepts include understanding sleep pressure, circadian rhythms, and cognitive hyperarousal, as well as practical advice on improving sleep habits.
00:00 Introduction
00:22 Podcast Setup and Event Recap
01:57 Reviewing Sleep Products
05:46 CBT-I and Sleep Diaries
07:19 Creating New Sleep Habits
14:35 Setting Up Sleep Environment
17:17 Stages of Sleep
31:07 Conclusion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E96 - Start Here with CBT-I and CBT-I Coach App
In this episode, Michelle Zetoony and Daniel Baughn discuss the importance of keeping a sleep diary and review the CBT-I Coach App. They offer insights into the value of Cognitive Behavioral Therapy for Insomnia and guide listeners on how to effectively use the CBT-I Coach App to improve sleep quality. The hosts also reflect on their podcast journey, share their experiences with recording remotely, and provide tips for optimizing sleep habits in 2025.
00:00 Introduction and Casual Banter
01:24 Transition to Video Podcasts
03:18 CBT-I Coach App Overview
10:16 Understanding Sleep Diaries
20:54 Early Morning Awakenings: A Psychological Perspective
28:24 Conclusion and Teaser for Next Episode
Watch on YouTube at https://youtu.be/Jq5Mw6d9Tsk
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Learn More at:
Daniel Baughn, Ph.D. at https://www.danielbaughn.com/
Michelle Zetoony, M.D. at https://www.dosleep.com/
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
In this quick episode, Daniel & Michelle announce the upcoming Sleepy Saturday event on March 8th from 10 AM to noon. Listeners are encouraged to subscribe and register to ensure they receive the necessary supplies for creating 'Tired but Not Sleepy' boxes. We provide a sneak peek into the potential contents of these boxes, including items like Lincoln Logs, eye masks, and lotions. The event promises fun, networking, and special surprises.
00:00 Event Announcement
00:29 The 'Tired but Not Sleepy' Box
00:53 Subscription and Registration
01:09 Box Contents & Demonstration
02:54 Join the Sleepy Saturday Event!
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E95 - Tirzepatide for Sleep Apnea & Ryze Cocoa
In this episode, Michelle and Daniel explore the newest developments in the use of tirzepatide for treating sleep apnea. They share personal updates and discuss their experiences with new technologies and podcasting remote setups. They delve into the impact of GLP-1 medications on weight loss, mental health, and sleep apnea. Additional topics include the critical balance of lifestyle changes with medication use, the risks associated with GLP-1 medications, and upcoming medical trials for sleep apnea treatments.
00:00 Introduction and Podcast Updates
00:25 Remote Recording Experiences
00:47 Discussion on Podcasting Events
03:25 In-Person Events and Giveaways
03:41 Rise Cocoa and Nighttime Habits
04:06 Tirzepatide and its Implications
08:44 Potential Benefits and Risks of GLP-1 Medications
16:07 Concerns about Long-term Use
27:05 Final Thoughts and Listener Advisory
Watch on YouTube at https://youtu.be/kmUSmCOdCjg
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Learn More at:
Daniel Baughn, Ph.D. at https://www.danielbaughn.com/
Michelle Zetoony, M.D. at https://www.dosleep.com/
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Live from Podfest 2025: Our First Episode In The ECAMM Booth
Please note that after recording this episode in the ECAAM booth we discovered that the audio for Michelle was not captured correctly and then the audio stopped working for both of us ha ha ha
Michelle and Daniel discuss their experiences at Podfest 2025. They talk about the different types of podcasts present at the event, the interesting people they've met, and how they are recording a regular episode live from the ECAMM booth. The conversation covers topics like the diverse podcasting community, the unique setup and equipment, and reflections on what makes engaging podcast content. The hosts also encourage listener interaction and feedback.
Watch this episode on YouTube: https://youtu.be/xDbozs9rHSE
00:00 Introduction
00:13 Conference Impressions
00:18 Podcasting Community
04:10 Engaging Content
04:56 Listener Feedback
06:37 Comedy and Coffee
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Join Michelle and Dan as they share their exciting experience attending their first podcast convention in Orlando. In this special episode recorded at a closed hotel bar, they discuss their day one adventures, including an energetic keynote session, their learnings from beginner podcasting tracks, and their encounters with other podcasters. They also tease some upcoming product trials related to sleep, promising more organized content in future episodes. Stay tuned for insights and inspiration from the Podfest event!
00:00 Welcome to Orlando: Our First Podcast Event
01:16 Early Morning Drive and Keynote Excitement
02:25 Exploring the Conference and Meeting Podcasters
03:05 Diving into Beginner Podcasting Sessions
03:43 Trying Out New Sleep Products
04:11 Reflections and Future Plans
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
S5 E94 - Role of Wearables in Sleep
In this episode of Sleep Takeout, Dr. Daniel Baughn and Dr. Michelle Zetoony discuss the role of wearable devices in tracking and improving sleep. They delve into the accuracy of popular wearables like the Apple Watch, Aura Ring, and Garmin, and how effective these devices are in providing sleep-related data. The hosts also touch on the importance of physical activity for better sleep and share tips on how to interpret data from wearables without becoming anxious. They underscore the idea that while wearables can provide interesting data, they are not a substitute for professional healthcare advice.
00:00 Introduction
00:28 Wearables and Sleep Tracking
03:18 Benefits and Limitations of Wearables
04:10 Popular Wearables Discussed
06:51 Accuracy and Realism
09:44 Medical Perspective
13:53 Importance of Physical Activity
15:04 Personal Use of Fitness Trackers
18:34 Audience Interaction
22:10 Conclusion and Future Topics
Learn More at:
Daniel Baughn, Ph.D. at https://www.danielbaughn.com/
Michelle Zetoony, M.D. at https://www.dosleep.com/
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Episode 93 -2024 Year in Review
In this episode, Michelle and Daniel record remotely to review the year 2024. They discuss their experiences with recording remotely, reflect on their achievements and challenges, review popular products and episodes, and share plans for 2025. They also emphasize themes of mindfulness, sleep habits, and listener engagement.
00:00 Introduction and Remote Recording
00:34 Year in Review and Achievements
01:16 Lost Episodes and Improved Audio Quality
03:13 Popular Episodes and Listener Interests
04:13 Mindfulness and Sleep Tips
09:36 Favorite Products of 2024
17:41 International Listeners and Travel Plans
17:15 Looking Forward to 2025
20:50 Listener Engagement and Farewell
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Episode 92 - S4 - What Not to do When Starting CBT-I
Review: Ryze https://a.co/d/fafStnw
I have tried personally for one month Ryze Coffee, Cocoa and Creamer. I want to try Chai and there is a Matcha that Dan wants to try.
In this episode, Dan and Michelle discuss the common pitfalls when starting Cognitive Behavioral Therapy for Insomnia (CBT-I). They share personal anecdotes, product reviews, and practical advice on how to improve your sleep. They also highlight the importance of having realistic expectations and focusing on one goal at a time for effective sleep improvement. The episode wraps up with tips for creating a sustainable sleep hygiene routine and a preview of their upcoming year-end review.
00:00 Introduction and Studio Setup
00:56 Podcast Evolution and Listener Engagement
02:10 Upcoming Events and Listener Invitation
06:15 Product Review: Ryze Mushroom Products
11:57 Focus of the Episode: Starting CBT-I
22:25 Advice on Maintaining Sleep Hygiene
22:59 Closing Remarks and Year-End Preview
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Episode 91 - S4 - What's the difference between CBT-I and CBT?
Review Good Night Alex by David Pedersen, PA https://a.co/d/ijYj7hh
In this episode, Michelle and Daniel highlight the key differences between Cognitive Behavioral Therapy (CBT) and Cognitive Behavioral Therapy for Insomnia (CBT-I). They also share personal experiences from a recent trip to Boston, discuss the importance of reading habits for relaxation, and give a special shout-out to David Peterson's children's book 'Good Night, Alex.'
00:00 Introduction
00:44 Boston Trip Experiences
06:29 Reading Habits and Mindfulness
11:46 Introduction to CBT and CBT-I
12:12 Differences Between CBT and CBT-I
15:27 Practical Applications of CBT-I
23:21 Tips for Better Sleep
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Guided Sleep Meditation: Waves and Rivers for Relaxation
In this episode, Michelle and Dan introduce a meditation aimed at helping listeners relax and fall asleep. They warn against listening while driving or doing tasks requiring full attention. The episode includes two guided visualizations: watching waves on the ocean and imagining a river overcoming obstacles. The hosts emphasize the importance of a wind-down routine and the necessity of sleep to reset and optimize health and focus. Listeners are encouraged to find calming activities to incorporate into their nightly routines.
00:00 Introduction and Episode Overview
00:09 Listener Request: Meditation for Sleep
01:37 Guided Meditation: Ocean Waves
10:05 Guided Meditation: River and Boulder
13:49 Discussion and Reflections
15:28 Conclusion and Next Steps
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Exploring Plant-Based Nutrition and Implementing an eFast
In this episode, Michelle and Dan discuss their experience with Michael Greger's plant-based cookbooks, "How Not to Die" and "How Not to Diet." They highlight the importance of whole food plant-based meals for nutritional health and managing cholesterol. The conversation then shifts to the concept of an eFast, which involves intentionally taking breaks from electronic devices to improve sleep and overall well-being. They explore the challenges of compulsive and impulsive behaviors associated with device use, and provide practical tips for successfully implementing an eFast. Lastly, they discuss the interconnectedness of diet, sleep, and technology use.
00:00 Introduction and Technical Difficulties
00:19 Reviewing Michael Greger's Cookbooks
01:50 Transition to Whole Food Plant-Based Diet
02:02 Challenges of Grocery Shopping for Whole Foods
05:00 Benefits of Plant-Based Diet for Sleep
06:23 Introduction to eFasting
09:49 Understanding Compulsive and Impulsive Behaviors
14:30 Implementing eFasting for Better Sleep
17:27 Conclusion and Final Thoughts
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Episode 88 - S4 - How Much Sleep Do You Need?
In this episode of 'How Much Sleep Do You Need?', Dan and Michelle dive into the vital topic of sleep requirements for different age groups. They also touch on personal experiences with sleep, the importance of sleep consistency, and the impact of sleep deprivation. Additionally, they explore topics like podcast preferences, coffee roasting, and a fun upcoming camping and sleep episode idea.
A review on SERTRA COOLING MATTRESS TOPPER https://www.walmart.com/ip/Serta-Thermagel-2-Cooling-Memory-Foam-Mattress-Topper-King/323070949?classType=VARIANT&adsRedirect=true
In this episode of 'How Much Sleep Do You Need?', Dan and Michelle dive into the vital topic of sleep requirements for different age groups. They also touch on personal experiences with sleep, the importance of sleep consistency, and the impact of sleep deprivation. Additionally, they explore topics like podcast preferences, coffee roasting, and a fun upcoming camping and sleep episode idea.
00:00 Introduction and Catching Up
01:23 Podcast Preferences and Recommendations
03:39 Product Review: Mattress Topper
07:37 How Much Sleep Do You Need?
10:39 Sleep Needs by Age Group
21:40 Listener Engagement and Outro
00:00 Introduction and Catching Up
01:23 Podcast Preferences and Recommendations
03:39 Product Review: Mattress Topper
07:37 How Much Sleep Do You Need?
10:39 Sleep Needs by Age Group
21:40 Listener Engagement and Outro
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support
Watch on Youtube: www.youtube.com/@sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Send us a text
Episode 87 - The Problem with Sleep Hygiene
In this episode, hosts Michelle and Dan delve into the nuances of sleep hygiene and why common tips might not work for everyone, especially those with chronic insomnia. They discuss personal experiences, practical advice, and debunk some myths surrounding sleep habits and routines.
00:00 Introduction and Catch-Up
00:19 Discussion on Michael Greger and New Books
01:04 TV Shows and Character Development
02:01 Reading in Bed and Sleep Hygiene
02:57 Defining Sleep Hygiene
03:45 Chronic Insomnia Challenges
06:00 Advice for Better Sleep
06:52 Maintaining Sleep Pressure
11:23 Sleep Stories and Relaxation Exercises
14:35 Entrepreneurial Challenges and Sleep
18:24 Healthy Habits After Intensive Work Periods
21:35 Final Thoughts and Contact Information
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 84 - S4 - Women & Men Breathe Differently In this episode, hosts Dan and Michelle explore the differences in breathing patterns between men and women, with a particular focus on sleep apnea. They discuss Michelle's experience with the iNAP device, a portable sleep apnea treatment, and compare its functionality to traditional CPAP machines. The conversation also covers how gender differences impact the experience and diagnosis of sleep apnea, the effects of hormones on breathing, and the presentation of symptoms. Helpful tips and insights are shared for both women and men to manage sleep disorders effectively. 00:00 Introduction and Greetings 00:14 iNAP Device Review 00:30 Differences in Breathing Between Genders 02:40 Female vs Male Sleep Apnea 08:02 Deeper Discussion on Female Sleep Apnea 21:51 Takeaway Tips for Women and Men 25:57 Impact of Testosterone Therapy on Sleep 27:22 Conclusion and Sign-Off
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 86 - AI & Sleep
In this episode, Michelle and Dan discuss the intersection of AI and sleep technology. They talk about studio renovations, the business of farming, the rising costs of everyday life, social media detox, wearable technology, and the future of AI in sleep health. The hosts share insights on how AI can aid in diagnosing and managing sleep disorders, the importance of staying active, and the role of technology in our daily lives.
00:00 Introduction and Studio News
01:12 The Business of Farming
04:20 Social Media Detox
07:29 Wearable Technology and Sleep Tracking
08:13 AI in Sleep Health
13:25 Breathing and Hyperarousal
28:31 Conclusion and Future Discussions
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 83 Back to School Sleep Tips for Kids & Parents
In this episode, Michelle and Scarlett discuss essential tips for improving sleep habits as kids and parents transition back to the school routine. They highlight the importance of consistent bedtime routines, establishing a comfortable sleep environment, managing screen time, and more. These actionable insights aim to help families ensure restful and rejuvenating sleep for a productive school year.
00:00 Introduction and Catching Up
00:10 Importance of In-Person Recording
01:13 Transition from Summer to School
02:23 Driving Adventures and Parenting Challenges
03:42 Sleep Tips Discussion
04:47 Bad Sleep Habits to Avoid
16:24 Positive Sleep Habits to Adopt
27:07 Conclusion and Takeaways
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 82 - S4 - Nasal Breathing & MyoTape
In Episode 82, Michelle and Daniel delve into the benefits of nasal breathing and the innovative product, MyoTape. They explore the science behind nasal breathing, the dangers of mouth breathing, and practical tips for incorporating better breathing practices into daily life. The episode also introduces MyoTape, a product designed to improve nasal breathing even for those with beards or sensitive skin.
00:00 Introduction
00:38 Book Recommendations
08:58 Why Nasal Breathing is Important
16:00 Physiologic Sigh Technique
28:13 Wrap-Up and Contact Information
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 81 - Sleep Walking & InBody Scan
In this episode, Daniel and Michelle dive into summer illnesses, lice outbreaks, and the health benefits of an InBody scan. They also explore the serious concerns surrounding sleepwalking and discuss various methods to manage and prevent it, including scheduled awakenings and medication.
00:00 Introduction: Summer Illnesses and Camp Stories
01:38 Lice Outbreaks and Mental Health
04:56 Review of InBody Scan Results
20:36 Methods to Manage Sleepwalking
26:13 Discussion on THC's Impact on Sleepwalking
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 80 - Nightmares & NeilMed Sinus Rinse with Xylitol In this episode, we discuss the benefits and uses of NeilMed Sinus Rinse with Xylitol for nasal breathing and congestion. We also dive deep into nightmares, exploring what causes them, how they affect us, and how to manage them effectively with imagery rehearsal therapy and other non-medicinal approaches. Introduction NeilMed Sinus Rinse with Xylitol Discussing Nightmares What is a Nightmare? Imagery Rehearsal Therapy True or False: Nightmare Myths & Facts Conclusion & Listener Engagement
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 79 - on this episode we discuss what the hypersomnia condition classification is. Why would we do this on a podcast where people have trouble sleeping because many people with hypersomnia (excessive sleepiness in the day) also have sleep disturbance at night making them wake up frequently. Take a listen as we discuss the conditions.
Key Topics Covered:
1. Introduction: Discussion about past recording experiences and setting the stage for the episode.
2. Personal Anecdotes: The hosts share personal stories about air tagging kids and dealing with summer camps.
3. Product Review: Introduction and review of a new bio-freeze-like product line for pain relief, which includes a nighttime formula with ingredients like arnica flower, magnesium, hemp oil, and melatonin.
4. Deep Dive into Hypersomnia:
- Explanation of hypersomnia and its classification.
- Detailed discussion on narcolepsy (types 1 and 2) and cataplexy.
- Diagnostic methods for narcolepsy, including sleep tests and multiple sleep latency tests.
- Idiopathic hypersomnia and its challenges in treatment.
- Lesser-known hypersomnias like Klein Levin Syndrome.
- Hypersomnia due to medical disorders, medications, mental disorders, and insufficient sleep syndrome.
- Discussion on long sleepers and how to manage schedules around sleep needs.
5. Strategies for Better Sleep: Importance of regular sleep and wake times, medication management, and lifestyle adaptations for better sleep health.
- Subscribe to the podcast on YouTube and other platforms.
- Leave a comment with your thoughts on the episode.
- Check out the new pain relief product and share your feedback.
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 78 - Wind down product (and check it out on YOUTUBE). We put out a youtube video of this episode to show the wind down products.
This episode discusses various wind-down activities and studio techniques, including coloring books, writing utensils, hand massager balls, and a worry journal with prompts for self-reflection.
WORRY JOURNAL https://a.co/d/idXT1ID
You can watch Dr. Dan's TV interview about "Tired but not sleepy activities" at https://youtu.be/Dfp3WWWQET0
In this episode we discuss various wind down techniques and relaxation activities for promoting calmness and de-stressing. We cover topics such as coloring books, writing utensils, sensory activities, and a worry journal.
00:00 Introduction
00:53 Coloring Books and Relaxation
02:31 Writing Utensils and Therapeutic Activities
10:56 Sensory Modalities for Relaxation
12:21 Closing Remarks and Interaction
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 77 - Fact versus fiction sleep myths and saving money on sleep products. How do you know what or who to listen to for sleep advice?
SLEEP BEDS https://mattressverdict.com/best-adjustable-beds?ocid=bing&msclkid=f8bd38687a33163373855e7ac43b678e&utm_source=bing&utm_medium=cpc&utm_campaign=TYPES%20%5BS%3AD%5D&utm_term=adjustable%20bed&utm_content=best%20adjustable%20bed%202024
This episode dives into the challenges of navigating modern expenses, the process of building a computer, and a deeper exploration into sleep - differentiating facts from fiction, understanding sleep's individual variability, and unraveling the influence of sleep on human behavior. Plus, a special segment on saving money with medical prescriptions for sleep-related products.
00:00 Introduction
00:06 Building a Computer & Modern Expenses
01:54 Sleep Fact vs Fiction
03:13 Saving Money with Medical Prescriptions
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the Show.
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Episode 76 - Dr Baughn and Dr. Zetoony discuss her recent trip to Europe and melatonin effects on sleep and health.
REVIEW: Lemme Sleep Melatonin Gummy https://a.co/d/6TuzUJd
In this episode, Michelle and Dan discuss the nuances of melatonin and sleep, including personal travel experiences that affected their sleep patterns, the potency and application of melatonin supplements, and the upcoming trends in functional and integrative medicine. They explore melatonin's role not just as a sleep aid but as part of the body's natural mechanisms responding to light and dark cues, also covering appropriate dosages, potential side effects, and demographic considerations for its use. Additionally, the hosts share insights into the benefits of traveling, international sleep conferences, and their thoughts on the evolving landscape of personalized medicine.
00:00 Introduction
00:14 Travel Experiences and Sleep
10:12 Understanding Melatonin and Its Effects
03:45 Exploring Future Trip Plans and Languages
20:28 The Debate on Melatonin Use
26:38 Magnesium, Elderberry, and Other Supplements
22:51 Looking Ahead to Future Topics and The Shift in Medicine
28:44 Closing Thoughts and Podcast Promotion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Find us at:
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the Show.
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
www.danielbaughn.com
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Episode 75 - Sleep Issues and Tips for Healthy Living
Pill Organizer (monthly versus multiple pills a day) https://www.amazon.com/dp/B0CHJ5Y55C?_encoding=UTF8&psc=1&ref_=cm_sw_r_cp_ud_dp_Z5TEJWE9HE5HT5K7BEP1
In this episode, Dan and Michelle discuss a pill organizer that Michelle brought to the 'Sleep Takeout Studios' to help her remember daily vitamin D intake. They delve into the organizer's features and potential uses, while Michelle explains why she won't be keeping it. They also explore the metaphor of our worries and thoughts as 'movies playing in our minds', relating it with sleep issues. Towards the end, they prepare listeners for the upcoming episode about healthier living and mention Mark Hyman's book, Forever Young.
00:00 Introduction and Casual Conversation
00:17 Discussion on Pill Organizer
02:58 Exploring the Importance of Vitamin D
05:20 Habit Changing and Supplementing Supplements
05:48 Transition to Habit Change and Anxiety Related to Sleep
06:37 Exercise on Visualizing Movies in Mind
08:07 Understanding the Impact of Thoughts on Sleep
15:19 Conclusion and Preview of Next Episode
15:31 Outro and Contact Information
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the Show.
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Sleep and Nutrition
Protein Shake Review TRUTEIN: https://bodynutrition.com/products/trutein
Hosts Michelle and Dan explore the links between nutrition, sleep and overall health. They outline several tips on improving sleep quality through food choices, reducing substances like alcohol, and increasing intake of sleep-enhancing foods. They discuss the potential side effects of diets, the relationship between sleep apnea and nutrient intake, and explore the effects of various nutrients on sleep disorders. They conclude by underlining the role of wellness behaviors in improving sleep and suggest a sleep smoothie with ingredients like tart cherries, bananas and almond milk to enhance sleep quality.
00:00 Introduction and Casual Chat
00:37 Discussion on Health and Nutrition
02:11 Review of Protein Drink - Trutene
06:18 Impact of Nutrition on Sleep
13:08 Exploring the Role of Diet in Sleep Disorders
17:09 The Sleep Smoothie Recipe
26:45 Foods to Avoid and Enjoy for Better Sleep
28:14 Conclusion and Farewell
Support the podcast at https://www.buzzsprout.com/1692604/supporters/new
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Sleep Divorce and Acceptance and Commitment Therapy (ACT)
REVIEW: ACT flip chart https://www.amazon.com/dp/1683735447?_encoding=UTF8&psc=1&ref_=cm_sw_r_cp_ud_dp_50AAJ80VMNA7MQ0D5SZV
During the session, the hosts discuss the concept of a 'sleep divorce', where romantic partners decide to sleep separately for better sleep quality. The conversation dives into assessing how embracing a sleep divorce can affect a couple's relationship - interpreting it as a form of rejection versus finding value in individual sleep preferences. The hosts also explore how mindfulness of one's needs and experiences can lead to better sleep habit changes. A tool they introduce is the Acceptance and Commitment Therapy Flip Chart, which visually presents the process of change. Issues like fear, loneliness, resentment, and communication were analyzed in the context of considering a sleep divorce. The podcast concludes by mentioning the idea of sleep pods as a possible solution for shared sleeping spaces.
00:00 Introduction and Casual Conversation
01:12 Exploring the Concept of Sleep Divorce
01:29 Reviewing the Acceptance and Commitment Therapy Workbook
03:43 Understanding the Importance of Flexibility in Sleep
15:42 Discussing the Challenges of Sleep Divorce
18:02 Addressing Fears and Misconceptions about Sleep Divorce
24:10 Benefits of Sleep Divorce and How to Approach It
29:04 Exploring the Idea of Sleep Pods
30:07 Conclusion and Farewell
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Understanding and Managing Comorbid Insomnia with Sleep Apnea (COMISA)
In this podcast episode, the hosts explore the intersection of insomnia and sleep apnea, and how these disorders can affect each other. They discuss the challenges involved in treating both conditions, expressing the need for specialized help in managing these disorders. Additionally, they explore the concept of virtual reality as a potential tool in managing insomnia and increasing physical activity levels during periods of inadequate movement throughout the day. The hosts also delve into how they approach the treatment of COMISA, including desensitization methods and a greater understanding of patients' fears and anxieties for successful management.
REVIEW: Virtual Reality through OCULUS https://www.meta.com/quest/products/quest-2/?utm_source=search.yahoo.com&utm_medium=oculusredirect
00:00 Introduction and Catching Up
00:14 Art and Creativity in Spare Time
01:46 Exploring Virtual Reality
03:03 Using Virtual Reality for Exercise
04:19 Virtual Reality for Relaxation and Breathing Exercises
06:36 Introduction to Comisa
08:47 Understanding Sleep Apnea
10:54 Challenges of Treating Comisa
16:00 Approaches to Treating Comisa
23:43 Conclusion and Farewell
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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Episode 71 - Challenging Fear and Beliefs Around Sleep
In this episode, the hosts discuss myths and dysfunctional beliefs around sleep, touching on yoga, insomnia, the negative effects of poor sleeping habits, and adjusting to new sleep routines. They explore common misconceptions about insomnia and chemical imbalances while offering potential solutions for better sleep. The hosts also delve into the topics of medication, children's sleep habits, and the impact of canceling social obligations due to poor sleep. The importance of reframing negative thoughts and expectations around sleep, and approaching every night of sleep as a new experience, is emphasized.
00:00 Introduction and Casual Conversation
00:13 New Year's Resolutions and Trying Yoga
01:18 The Benefits of Yoga and Group Classes
02:52 Feedback on Sleep Issues and Fear of Insomnia
03:43 Addressing Dysfunctional Beliefs about Sleep
11:06 The Role of Medication in Sleep Disorders
15:12 Impact of Sleep Disorders on Daily Life
17:39 Addressing Sleep Issues in Children
20:53 Avoiding Obligations Due to Poor Sleep
25:22 Conclusion and Encouragement for Better Sleep
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
Please go to the following page to support the show: https://www.buzzsprout.com/1692604/support
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Episode 69 Starting Mindfulness for Healthier Sleep Habits
In this episode, hosts Dan and Michelle share insights on cultivating mindfulness for improving sleep experiences. They discuss mindfulness principles like beginner's mind, non-striving, letting go, non-judging, acceptance, trust, and patience in relation to sleep health. They also share personal experiences with sensory deprivation tanks and their potential effects on sleep. The hosts conclude by providing recommendations for listeners to practice mindfulness in their daily lives to positively impact their sleep quality and overall well-being.
Review: Sensory Deprivation Tanks. https://www.superiorfloattanks.com/ Didn't buy one but did try it, Dr Daniel Baughn discusses effects
00:00 Introduction and Welcoming
00:06 Engaging with the Sleep Nation Community
01:06 Review of Sensory Deprivation Tank Experience
01:47 Understanding the Sensory Deprivation Tank
02:55 Personal Experience and Reaction to the Sensory Deprivation Tank
04:51 Discussion on Mindfulness and Sleep
05:34 The Science Behind Sensory Deprivation Tanks
08:14 Exploring the Concept of Mindfulness
11:09 Mindfulness Principles for Better Sleep
27:32 Practical Tips for Practicing Mindfulness
31:25 Conclusion and Farewell
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Stimulus Control 101: Creating Healthy Sleep Habits
In the podcast, Dr Baughn and Dr Zetoony discuss the importance of developing healthy sleep habits following the start of the New Year 2024. They touch on the importance of stimulus control in contributing to healthy sleep patterns. The hosts discuss five key strategies: going to bed only when tired, leaving the bed and returning only when sleepy, reserving the bed and bedroom for sleep and sex, waking up at the same time every day regardless of sleep quality, and avoiding daytime napping. These strategies form a part of broader sleep hygiene practices which are crucial for maintaining a consistent and restful sleep schedule. The hosts also review a magnesium-based sleep aid product and engage in a light-hearted discussion on a coffee blend gifted to them by a listener.
REVIEW: BeLive Magnesium glycinate. https://belivestore.com/products/magnesium-gummies-made-with-magnesium-glycinate-for-stress-relief-support-optimal-relaxation-calm-mood-supplement-for-adults-and-kids-pineapple-flavor-60-count
00:00 Introduction and New Year Greetings
00:05 Trying Remote Video Session for the First Time
00:22 Appreciation for Listener's Gift and Subscriber Support
01:42 Planning for the Year and Call for Listener Suggestions
03:05 Product Review: B Live Magnesium Supplement
06:41 Discussion on Sleep Hygiene and Stimulus Control
07:25 Understanding the Concept of Stimulus Control
09:14 Practical Tips for Stimulus Control
33:47 Conclusion and Recap of Stimulus Control Tips
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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Episode 67 - This is the anticipated year in review. What did we talk for the least year? Also what were products that we liked and that we didn't like. Dr Zetoony's favorite product of the year has to be the AMAZING ASHWAGANDHA and toss up with Dr. Baughn's favorite product but believe that it is MASTERCLASS Mathew Walker. What was your favorite episode or product. Please let us know sleeptakeout@gmail.com
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Episode 66 - CPAP woes and CPAP comfort products
Dr Daniel Baughn has decided to share his experience of being a new user to CPAP. He has been ordered a CPAP by his own doctor and admits that it is "hard" to do. He has chosen not to have a sleep specialist but rather learn on his own through online sources to find right mask After this, he asks for help.
Masks shown to him after he failed QUATTRO MIRAGE: EVORA nasal mask, AIRFIT P10 nasal pillow mask, and AIRFIT N20 nasal mask.
Products that we reviewed.
CPAP WIPES: https://www.cpap.com/productpage/purdoux-cpap-mask-wipes-grapefruit-lemon
REMZZZs liners: https://www.cpap.com/productpage/remzzzs-full-face-cpap-mask-liners
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Episode 64 - Shift work and your working with your body. Dr Zetoony has done some research on shift work and sleep disturbances. Listen and ask any questions you may have. She will respond to you!
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Episode 65 - Anticipating good or bad night's sleep. We discuss about anticipating sleep issues and problems.
https://www.vitacost.com/qunol-sleep-gummies?CSRC=BPA-898440001806-bing_pla_gen_pro_vitamins+%26+supplements-&network=o&keywordname=&device=c&adid=92700074207953648&matchtype=e&gclick=&ds_agid=58700008166418404&targetid=&msclkid=1e8abe13acd615a09fdedb268216b012&utm_source=bing&utm_medium=cpc&utm_campaign=bing_pla_gen_pro_vitamins%20%26%20supplements&utm_term=4580565454158321&utm_content=bing_gen_pro_vitamins%20%26%20supplements_sleep%20support&gclid=1e8abe13acd615a09fdedb268216b012&gclsrc=3p.ds
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Episode 63 - How to change concrete thinking.
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EPISODE 62 Medication and Sleep Medications and sleep. We discuss approved medications for sleep and how they work. Based on information from article at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4634348/
REVIEW: AMAZING ASHWA www.forcefactor.com
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Episode 61- Sleep and Pain
COUPLES THERAPY: https://www.gottman.com/about/the-gottman-method/
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 61 - Sleep and Friends. How do your friends help with your sleep.
REVIEW: https://cuddlist.com/
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 58 - Middle of the night Awakenings
This was a lost episode that we had to rerecord. Very important and ongoing problems with middle of the night awakening and strategies.
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 57 - Wind Down Routine and Sleep Hack - Showing before bedtime
Dr. Baughn and Dr. Zetoony discuss about routines for getting to sleep. Why is it important to create a routine for sleep.
A favor please: if you would want to meet monthly with us for education. Would you prefer in person, virtual or hybrid (combo)
Product/Hack:: Take a shower before you go to bed. Why?
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Epsiode 56 - What is the Process S. On a few earlier episodes we discussed circadian rhythm effects on sleep. The "other process" is called PROCESS S. This process is the one that is dependent on how much we have slept previously and how active mentally/physically a person is. We discuss improving your sleep with use of the Process S pathway.
Review: 23andme https://www.23andme.com/dna-health-ancestry/?ad=true&utm_source=bing&utm_medium=search_generic&&msclkid=c67acbc3bbda128c640eaf61ac4bd00b&gclid=c67acbc3bbda128c640eaf61ac4bd00b&gclsrc=3p.ds
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 55 - Dr Baughn and Dr Zetoony discuss how caffeine works on the brain and body. We discuss how some people are affected by caffeine. We reviewed coffee maker filters. Sorry the recent episodes are not very academic.
REVIEW https://www.amazon.com/Brew-Addicts-Disposable-All-Natural-Unbleached/dp/B07ZTVPLQK/ref=sr_1_85?adgrpid=1331509147456193&hvadid=83219392956560&hvbmt=bp&hvdev=c&hvlocphy=45371&hvnetw=o&hvqmt=p&hvtargid=kwd-83219672366133%3Aloc-190&hydadcr=28328_11124109&keywords=coffee+filters+no+bleach&qid=1688344028&sr=8-85
Referenced article: https://www.sleepfoundation.org/nutrition/caffeine-and-sleep#:~:text=Caffeine%20consumption%20can%20make%20you,feeling%20refreshed%20the%20next%20day.
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 54 - What is sleep procrastination. This is the best way that we describe where you avoid going to sleep because you want to do other things. Dr. Baughn and Dr. Zetoony talk about the psychology of this problem.
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Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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Episode 53 - Sleep apnea treatment and the stress ball as transitional object. Dr. Zetoony talks with Dr. Baughn about different treatment options for sleep apnea since his diagnosis.
🙏 PLEASE PLEASE rate and review our podcast to share the sleep love 💗
🤝 Support the show and get a shoutout in a future episode! Sign up at the link below📣
https://www.buzzsprout.com/1692604/support
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
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In EPISODE 52 - Dr. Baughn and Dr. Zetoony are back discussing Dr Baughn's sleep study. How do these all get started if you think you might have sleep apnea. We review a home test that was done.
Also sorry if the donate link does not work.
We would still LOVE donations. Please mail check or go to the BUZZSPROUT link.
www.danielbaughn.com (Dr Baughn)
www.doleep.com (Dr. Zetoony)
Support the showPlease go to paypal to support the podcast www.buzzsprout.com/sleeptakeout
www.danielbaughn.com
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Episode 51 - Bed partner and sleep issues with review on Calm Sleep
This episode Dr Zetoony discussed how complicated sleep issues can be when one bed partner has sleep issue and making adjustments but what about if both bedpartners have sleep issues or one has treated sleep problem but the other one does not (or even worse refuses to address a problem). Next recording Dr. Baughn will be back!
Review - Calm Sleep - https://www.walmart.com/ip/Natural-Vitality-Calm-Sleep-Drink-Mix-Magnesium-Supplement-with-Melatonin-L-Theanine-and-GABA-Mixed-Berry-Flavor-6-Ounces/570481496?from=searchResults
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
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www.dosleep.com
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Episode 50
Sleep Deprivation is not pleasant. Dr. Baughn and Dr. Zetoony discuss sleep deprivation. Now this can be complete deprivation from ALL sleep or deprivation of SPECIFIC TYPES of sleep. It is important to have enough opportunity to sleep but also the right types. Learn more about this on the episode.
Review
MasterClass with Mathew Walker, PhD. Disclaimer neither one of us has taken his class but we are very interested in his book that has impacted us (WHY WE SLEEP)
www.masterclass.com
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
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Episode 49 - It is that time of year to discuss season change. Even in FL we have some some season changes and depending on the weather we get the more issues with congestion and allergies. Even people that don't have traditional allergies will just get congestion and drainage.
Review: Amazon.com: Vicks EasyCare+ Top Fill Filter-Free Cool Mist Humidifier, Small Room–For Vapors 2 Ways –Works with Vicks VapoPads and VapoSteam, White : Home & Kitchen
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
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www.dosleep.com
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Episode 48 - Dr. Baughn and Dr. Zetoony really enjoy doing the podcast to help people sleep better and without medications whenever possible. The podcast started out of necessity but is going to continue out of the overwhelming encouragement. It is not part of our office business so we need to find ways to support the podcast. We talk about money issues and problems contributing to sleep issues. Tell us we are not alone in this.
Please consider donating a few dollars to the cause!
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Episode 47 - We discuss today CPAP and what it does to help with sleep. In addition to treatment of apnea, it can have other benefits in terms of helping with breathing with lung disease or congestive heart failure. Also we have humidifier and the HEPA type of filter.
Review: Sleep SOCKS - Zando - Zando Women's Winter Fuzzy Warm Crew Sock Microfiber Cozy Sleeping Plush Socks Thick Fluffy Slipper Sock Casual Super Soft Home Sock 5 Pairs Rainbow Solid One Size at Amazon Women’s Clothing store
Does our paypal account not work? please email me at sleeptakeout@gmail.com
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
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Episode 46 - Technical difficulties as we try to change microphones since we do get some comments about our audio content. I think it may be better. Today on episode 46 we discuss what your body does if you eat before sleep what happens when you eat. Hope you enjoy learning a little bit about improving sleep by not eating close to bedtime and identifying eating habits near sleep.
Review: AIR FRYERS. Do you have one? We both discuss how much we like our air fryers from 2022.
Review: The dropped off "Insomnia Magazine."
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
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Episode 45 - Have you ever wondered about products and product placement in magazines. Dr Daniel Baughn brought in the recent edition of Consumer Reports which was all about products surrounding sleep. Believe it or not these products don't really talk about improving sleep but are just products surrounding issues around sleep (air purifiers, blankets/sheets, etc). As we have discussed on this podcast, much of sleep is internal and a person's reaction to what is going on in their brain. Listen to Dr. Baughn and Dr. Zetoony discuss these things.
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
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Episode 44 - What is sleep restriction and how can one person start this. It is easy but it seems counter intuitive at first. Restrict your time in bed to time where you are actually sleeping. Work on getting more hours of sleep as your tendency to sleep more of the time in bed improves. Nice outline on this website: https://www.sleephealthsolutionsohio.com/blog/how-sleep-restriction-therapy-works/
Happy 2023! We will be on the next podcast together but enjoy this podcast with Dr. Zetoony.
Review: LATTE REISHI MUSHROOM by four stigmata brand.
https://us.foursigmatic.com/products/chai-latte-with-turkey-tail-reishi
Dr Dan has not tried but Dr. Zetoony found this too earthy and not helpful for turning on (or off) brain. Nice packaging.
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
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Episode 42 - This is the coveted year and review for 2023. We discuss how much things have changed from the start of 2022 and going into 2023 with changes for the podcast and updates. We are realizing how much the microphones need to be updated since we started this process. 22 episodes in 2022 that means 23+a year and review for 23! Thank you for supporting the podcast!
Want to sponsor the new microphones?
REVIEW products/movies:
Netflix - Stutz
https://www.netflix.com/title/81387962
Mindset - Carol Dweck
https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Episode 42 - Women and Sleep.
Women and sleep issues often are discussed in the context of menopause but it is really hormone and other issue changes throughout a woman's life that may contribute to sleep disruption. Dr. Zetoony and Dr. Baughn discuss the changes throughout life of women that influence sleep. Maybe learning about the changes can help improve sleep over time.
REVIEW: Amazon.com: The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication: 9780393711615: Harris, Shelby: Books
Dr Zetoony did like the book in terms of being easy to understand and follow.
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
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Episode 41 - Who knows about best body positions to sleep. Dr Baughn and Dr. Zetoony will discuss a few websites (mostly that are interested in selling mattresses) about sleep body positions.
REVIEW: www.restiffic.com (RESTLESS LEG)
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
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Episode 40 - Restless leg syndrome and associated periodic limb movement disorder. Dr Zetoony will review the conditiion, what causes it and factors that may be associated.
Links to Dr. Baughn's television debut: https://wfla.com/bloom/stop-insomnia
REVIEW: Dream Patch https://www.amazon.com/Inducing-Melatonin-Alternative-Medication-Patches/dp/B0B75VD7Z6/ref=sr_1_1?crid=5O12XYOF9FUY&keywords=melo+dream+patch&qid=1668266466&sprefix=melo+dream+patch%2Caps%2C118&sr=8-1
Please go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com
Epispode 39. Dr. Baughn and Dr. Zetoony will discuss the sleep eating disorders. Sleep related eating disorders are different from nocturnal eating (night eating while awake) but can constitute a significant health risk. During this episode there is a discussion of the disorder, risk factors and treatment considerations.
https://www.amazon.com/Four-Sigmatic-Mushroom-Cacao-Reishi/dp/B00UI10SNU/ref=sr_1_4?crid=2SVBMQHJI722M&keywords=four+sigmatic+mushroom+blend+cacao&qid=1668262770&sprefix=four+sigmatic+mushroom+blend+cacao%2Caps%2C116&sr=8-4
Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeout
www.danielbaughn.com
www.dosleep.com
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Episode 38 - Sleep Temperature & Cooling Bamboo Sheets
REVIEW: https://bamboobaysheets.com/collections/sheets/products/bamboo-bay-100-viscose-from-bamboo-sheets?variant=34755785097354
Dr. Zetoony and Dr. Baughn discussed temperature effects on sleep. What is the best temperature for the best sleep and how do you get it?
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EPISODE 37 - Time change. Daylight standard time (DST) versus Standard time (ST). Dr. Baughn and Dr. Zetoony discuss the pros and cons from a sleep standpoint. How does this affect sleep and how does it change the stress response for sleep. You may be surprised with the answers.
PRODUCT REVIEW: Philips Hue Smart Lights https://www.philips-hue.com/en-gb/explore-hue/philips-hue-benefits There can be sleep benefits and also personal enrichment benefits to the right light. Explore! Dr Baughn is a big fan.
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EPISODE 36 - Microsleep. What is it and could it happen to you? On this episode of the podcast we discuss the topic of microsleep. These are short periods of sleep that don’t count to improve your sleep quality but can be truly disruptive to your life and your nighttime sleep.
PRODUCT REVIEW: YNAB https://www.youneedabudget.com/So much of life is about balances and having the comfort of knowing that you will be okay financially. Dr. Baughn explores his experience with this product. It is a WIN!
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EPISODE 35 - The body stress/cortisol response. In this week’s episode we discuss the biologic response to stress through cortisol primarily and secondarily with adrenaline/noradrenaline. How does this affect sleep and are biologic rhythms and what can you do about it. How does sleep help your body deal with stress. More importantly, what sleep can do to “destress you.”
PRODUCT REVIEW: Sleep eye mask by TempurPedic™ https://www.tempurpedic.com/other-products/sleep-mask/Overall not a terrible mask but better suited for larger heads and round head shape. Very soft and lightweight.
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Dr. Zetoony (www.dosleep.com) Dr. Baughn (www.danielbaughn.com)
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Episode 34 - Worry and Sleep
Worry and the effect on sleep is something that we talked about in an earlier podcast. By popular demand we are going to dive a little deeper into this topic of how worry effects sleep. Many people allow worry to invade into sleep and decrease sleep time. Dr. Baughn discusses three strategies for getting rid of this problem for good.
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Episode 33 - Tired but not sleepy. Has this ever happened to you? You feel exhausted and are so looking forward to getting into bed and going to sleep. You get into bed and you can't sleep. This is actually a very common occurrence. Dr. Baughn and Dr. Zetoony discuss how to avoid this pitfall and correct it once it occurs.
It has been quite a summer. Sorry for the delay in getting this podcast out.
REVIEW: earplugs that are comfortable and CHEAP! Amazon.com: Earplugs for Sleeping Noise Cancelling, Reusable Ear Plugs– Super Soft, Silicone Ear Plug, for Sleeping 8 Pairs, Swimming, Snoring, Concerts, Work, Noisy Places (Color) : Health & Household
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**If you like this podcast PLEASE PLEASE PLEASE rate and review this show. It really does help us get people to find the podcast and also helps us determine what we should talk about next.
Dr. Zetoony (www.dosleep.com)
Dr. Baughn (www.danielbaughn.com)
@sleeptakeout (Twitter)
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Support the show
Episode 32 - Dr Baughn and Dr Zetoony will discuss today the importance of being present. Many sleep problems at night can stem from a person not being able to turn off their brain. It is an extremely an important skill to learn to have your brain turn off at will. Learn about breathing and how to get back to sleep in the middle of the night without turning something on. Let us know if this helps you. Intentional breathing ...
Episode Lunoa: Mask-free sleep apnea treatment - Lunoa SPT from NightBalance (mylunoa.com) We reviewed this device that can be worn at night to alert you to be off your back. The device can learn how you sleep to get you to avoid sleeping on your back.
**If you like this podcast PLEASE PLEASE PLEASE rate and review this show. It really does help us get people to find the podcast and also helps us determine what we should talk about next.
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EPISODE 31 - Who wants to talk about cannabis? Whether you call it pot, marijuana, CBD or cannabis products, we are talking about a drug that is billed as a cure-all for many things including sleep. Some people eat, roll on, or vape.
REVIEW:
TEMPUR-BREEZE MATTRESS 8 degrees cooler. https://www.tempurpedic.com/shop-mattresses/tempur-cloud-mattress/v/3190/
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EPISODE 30 - Pain and Sleep. What happens when pain is affecting your sleep and your activity during the day. Dr. Baughn and Dr. Zetoony discuss some tips for sleeping better.
Tempurpedic pillow: https://www.tempurpedic.com/shop-pillows/
Support the show
Episode 29 - Getting help with a professional versus "self-help."
Books Dr. Baughn alluded to: Feeling good (David Burns), Insomnia Workbook (Stephanie Silberman). The Happiness Trap (Russ Harris). Mind Over Mood (Dennis Greenberger).
Emotion may give an explanation but the solutions is not always taking into account all of the issues.
Review: https://www.amazon.com/Crystals-Amethyst-Shungite-Vesuvianite-Serpentine/dp/B09L67NNDN/ref=sr_1_12?keywords=sleep+crystals+set&qid=1648995909&sprefix=sleep+crys%2Caps%2C525&sr=8-12
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EPISODE 28 - Habits. No shaming . consistency is better than intensity.
REVIEW: **Cervical neck pillow. https://www.amazon.com/Shoulder-Cervical-Traction-Alignment-Chiropractic/dp/B086JP4BS4/ref=sr_1_2_sspa?crid=2ECFQD18XCQ5C&keywords=cervical+neck+traction+device&qid=1649011073&sprefix=cervical+nec%2Caps%2C508&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyMk9VT0pRS0ZJS0E5JmVuY3J5cHRlZElkPUEwMzgwMDc3MlZDUTNEVVdRQU9MVSZlbmNyeXB0ZWRBZElkPUEwMDE3ODY5MjhHNEdaUDA5REM3VSZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=
So we all know habit change is hard. Most habits are detrimental to reaching goals for many things and with sleep this is no exception. Dr. Baughn and Dr. Zetoony discuss the number of habits that are factors in poor sleep and also ways to work on improving upon this.**
We discussed the book by James Clear ATOMIC HABITS and Brene Brown who interviews him on the podcast UNLOCKING YOU). https://brenebrown.com/podcast/atomic-habits-part-1-of-2/
Support the show (https://paypal.me/sleeptakeout)
Episode 27 - Continous positive air pressure (PAP) and sleep apnea. Dr Zetoony and Dr. Daniel Baughn discuss what sleep studies aim to identify and also what it is like to have apnea and use CPAP.
Review: CPAP/AUTO CPAP. So in 2021 there was a major recall in CPAP devices. This recall affected PHILIPS machines but many others were affected and it seems the common demoninator was with special cleaners that used OZONE to disinfect CPAP machine/supplies which destroys some internal components of the machines. Dr. Baughn tried an auto CPAP with nasal pillows. For those interested it was the AIRFIT P10 mask.
What are sleep studies and why do people get them. What to expect from sleep testing.
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Episode 26 - Mindfulness. So this is not a new concept but in terms of sleep, the concept of mindful is very important in being "in the moment." So a lot of the things that contribute to insomnia are thoughts that contribute to perseverating on things that happened or trying to anticipate things that may happen. So let's learn from Dr. Baughn today about mindfulness.
REVIEW O'KEEFFE'S NIGHT TREATMENT- https://www.amazon.com/OKeeffes-102965-Night-Treatment-Cream/dp/B07SM1446J We have discussed previously that self-care rituals can be helpful in winding down. There are a lot of lotions that claim to be for sleep/night. This one doesn't say you will sleep better but does consider that this will last longer than a day cream. We are not so sure.
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Episode 25 - We have had the time change again this year. Despite a number of reasons to stop the fall back/spring forward, the United States continues to do this in most regions. The problems is that our bodies and are pets don't always transition well.
Product review: Body positioners - ZZOMA (https://www.zzomaosa.com/) and SLUMBERBUMP (https://www.slumberbump.com). Body positioners for adults are meant to keep people mostly off their back. In particular snoring occurs while sleeping on your back so there are devices made to keep adults off of that. Listen to the reviews on the commercial ones and write to us if you want pictures of us with the body positioners in place.
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Episode 24 - Circadian Rhythm
Today's episode sound quality sounds much better. We may have solved the problem. It has been a while since we discussed basic human biology. It is important to understand how the human body works. Human beings are supposed to be diurnal creatures.
Product review: Consumer Reports Magazine - February 2022 - look at products that are good and to know that exist out in the world. Dr. Baughn likes the unbiased advice on mattresses and pillow.
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Episode 23 is a short mindful meditation. We discuss how sometimes being present with the thoughts in your mind are a helpful way to get your brain to relax to get to sleep. Listen to one such meditation. This is a short look while Dr. Baughn guides Dr. Zetoony into "Leaves on a stream."
Product review: CBTi coach app. This a FREE app developed by Veterans Administration and Stanford. It has nice sleep logs and habits to review. Also it has "tools to quiet your mind."
Dr. Daniel Baughn (www.danielbaughn.com)
Dr. Michelle Zetoony (www.dosleep.com)
Send us feedback: sleeptampabay@gmail.com
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Episode 22 - This is the last part of CBT in our first series. The sound quality is not great with this episode. Next episode will be better - I promise.
Product review https://www.drteals.com/ We have tried other products of Dr. Teals. It goes into the senses helping the body unwind. Our senses hit us whether it is smell, taste, touch and this product is nice in that it is not strong. What do you think?
Why do your thoughts go to the worst case scenario. How to avoid jumping to the next step after a bad night of sleep. It is called catastrophizing. Why do a few nights of bad sleep lead you to think you will never sleep through the night again. Let's beak it down in this episode and start sleeping better now by changing those thoughts and the behaviors.
@danielbaughnbphd
@drzetoony
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Episode 21 - Part 2 in CBTi information
Probiotic Sleep - So Good So You - We tried this probiotic that is in the refrigerator section of most grocery stores (at least in our area). This is the link from Target: https://www.target.com/p/so-good-so-you-sleep-honeydew-lemon-probiotic-shot-1-7-fl-oz/-/A-78718358#lnk=sametab or (http://sogoodsoyou.com). We LOVED the taste but not sure how much it is helpful specifically for sleep.
So on today's podcast we are continuing with our last episode cognitive restructuring for sleep and identifying some of the thoughts and behaviors that may be keeping you in a pattern of poor sleep. Specifically this episode we talk about SLEEP PRESSURE and improving upon this.
Multiple different stages of sleep. So the goal is not always TOTAL HOURS but rather the QUALITY of sleep. Some of this information is needed so you understand that uninterrupted opportunity for sleep of about 6 hours is required for a starting point for restructuring sleep.
Listen to Dr. Zetoony and Dr. Baughn discuss sleep and answer questions about CBTi.
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Episode 20 - SEASON 2 is HERE!
Happy 2022! Let’s start with an introduction to what CBT-I does for sleep. Dr. Baughn (@danielbaughnphd) and Dr. Zetoony (@drzetoony) discuss what CBT-I is and how to get started. Why is CBT-I consistently the most successful treatment for insomnia. Let's break it down.
Product Review - Massage Gun - Sharper Image Percussion Deep Tissue massager.
The Sleep Takeout podcast is for information and entertainment purposes Sleep only. This podcast is not intended as professional or legal advice. This podcast is not treatment. Sleep disorders and mental health conditions are major health issues and need to be individualized with your healthcare provider. Sleep Takeout is not a replacement for professional advice or recommendations. Be sure to seek the services of a professional if you are in need of them.
Find more tips @drzetoony and @danielbaughnphd on Insta and Twitter
Michelle Zetoony, DO, FCCP, FACOI
10707 66th Street N, Suite B
Pinellas Park, FL 33782
Phone: 727-826-0933
www.dosleep.com
Daniel Baughn, Ph.D., Licensed Psychologist
701 W Azeele St, Ste A
Tampa, FL 33606
Phone: 813-591-3794
www.danielbaughn.com
Support the show (https://paypal.me/sleeptakeout)
Episode 19 - What a wild ride. This is the end of the first year of podcasting for us. Dr. Daniel Baughn and Dr. Michelle Zetoony discuss today the roots of the podcast SLEEP TAKEOUT. It is for sure that there is only one "first year." This episode we review the process of converting in person lecturing that was gone for nearly a year to the podcast now. Learning is occurring and hopefully people are benefiting from the discussion. Let's improve SLEEP TAKEOUT even more for the year to come.
REVIEW: VERB ENERGY BAR https://www.verbenergy.co/
Dr. Baughn discusses his experience with this caffeine energy bar. Have you tried this? Let us know.
Dr. Daniel Baughn (#danielbaughnphd) and Dr. Michelle Zetoony (#drzetoony)
Disclaimer:
The Sleep Takeout podcast is for information and entertainment purposes Sleep only. This podcast is not intended as professional or legal advice. This podcast is not treatment. Sleep disorders and mental health conditions are major health issues and need to be individualized with your healthcare provider. Sleep Takeout is not a replacement for professional advice or recommendations. Be sure to seek the services of a professional if you are in need of them.
Support the show (https://paypal.me/sleeptakeout)
**EPISODE DESCRIPTION - Why does all that we worry about happen at night? It doesn't but that is not how it feels getting into bed awake or being awakened in the middle of the night. This is a common problem! Dr. Baughn and Dr. Zetoony discuss strategies to decrease worry interrupting your sleep.
REMEMBER please rate and review our podcast. Send us comments. We are on Facebook as SLEEP TAMPA BAY, Instagram and Twitter (Sleep Takeout).
REVIEW: Peleton
https://www.onepeloton.com/shop/bike**
Dr. Daniel Baughn (#danielbaughnphd) and Dr. Michelle Zetoony (#drzetoony)
Disclaimer:
The Sleep Takeout podcast is for information and entertainment purposes Sleep only. This podcast is not intended as professional or legal advice. This podcast is not treatment. Sleep disorders and mental health conditions are major health issues and need to be individualized with your healthcare provider. Sleep Takeout is not a replacement for professional advice or recommendations. Be sure to seek the services of a professional if you are in need of them.
Support the show (https://paypal.me/sleeptakeout)
EPISODE 17 - Alcohol and Sleep
**EPISODE DESCRIPTION - The holiday season is upon us! It is hard to believe that the days are shorter and the evenings and nights are longer. Many people turn to alcohol in the evening to relax and unwind but also specifically for sleep. This is not an ideal behavior and can have negative impacts on your sleep and general health. Dr. Baughn and Dr. Zetoony talk about what alcohol does at night for sleep and health. You may be surprised that it is not all bad.
REMEMBER please rate and review our podcast. Send us comments. We are on Facebook as SLEEP TAMPA BAY, Instagram and Twitter (Sleep Takeout).
Wireless Bluetooth Headphones and Sleep Mask
Product Review: https://www.amazon.com/Headphones-Bluetooth-Wireless-Insomniac-Meditation/dp/B082G89Y3T/ref=asc_df_B082G89Y3T/?tag=hyprod-20&linkCode=df0&hvadid=459642933780&hvpos=&hvnetw=g&hvrand=12406512284765728360&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9012133&hvtargid=pla-974056786244&th=1**
Dr. Daniel Baughn (#danielbaughnphd) and Dr. Michelle Zetoony (#drzetoony) discuss sleep routines in children.
Disclaimer:
The Sleep Takeout podcast is for information and entertainment purposes Sleep only. This podcast is not intended as professional or legal advice. This podcast is not treatment. Sleep disorders and mental health conditions are major health issues and need to be individualized with your healthcare provider. Sleep Takeout is not a replacement for professional advice or recommendations. Be sure to seek the services of a professional if you are in need of them.
Support the show (https://paypal.me/sleeptakeout)
Episode 16 - Dr. Daniel Baughn and Dr. Michelle Zetoony discuss what FIRST NIGHT EFFECT is and how this comes into play when sleeping away from home. Many people find that the first night away from home is more difficult to acclimate. We discuss how to minimize this effect and why this occurs. Let's make the most of your upcoming travel plans and minimize anxiety around sleep.
REVIEW: INSOMNIA WORKBOOK
https://www.amazon.com/Insomnia-Workbook-Comprehensive-Guide-Getting/dp/1572246359/ref=sr_1_1?keywords=insomnia+workbook&qid=1637071993&s=books&sr=1-1
This is a workbook designed for self-directed cognitive behavioral therapy for insomnia. It was easy to follow and designed for people to work independently. It would be a great jumping board if you want to start CBTi but maybe don't have the time or finances to do so and if you do like to have somethin to review in an organized fashion. Overall a positive review.
Episode 14 - Just on a little hiatus but we are not gone. It was a very exciting summer and going into the fall, life got a little ahead of us and we have not had a chance to get together and record. We have been planning the schedule for the next few shows and promise to work on avoiding such a long delay in the future.
Today is just short update and message until our next recording which will drop in November. Stay tuned.
SLEEP TAMPA BAY community sleep events are back. With the hiatus of COVID19 we had to postpone our last FALL event and cancel our SPRING event. This year we will be UP-CYCLING and turning magazines and boxes into beautiful and insightful VISION BOARDS. What is your sleep vision?
Event: 10707 66th Street N, Pinellas Park, FL 33782
Time: 10:30 until about 3PM.
Bring: Yourself, your friends/family and even your furry friends.
This event is outside and COVID19 friendly. Inside masks are required but outside your choice. We plan to bring our outside chairs and snacks and meet new people and just enjoy celebrating sleep on the last day before the FALL BACK TIME CHANGE.
Also PSA (public service announcement)... your health insurance. Well they are sunsetting the option for televisits in many cases. If you have enjoyed the liberty of doing office visits in this way, please call or write (or both) your insurance company and let them know before it is NOT COVERED any longer.
Until next time! Sleep great!
Support the show (https://paypal.me/sleeptakeout)
Episode 15 - Sleep and Kids
It has been a long time since we have recorded together the podcast. On today's podcast we talk about kids and sleep. Kids across the country have returned to mostly in person education. This is after a hybrid type of year and an ongoing COVID19 pandemic. Dr. Daniel Baughn (#danielbaughnpdh) and Dr. Michelle Zetoony (#drzetoony) discuss sleep routines in children.
These routines and habits are not only good for the kids but good for the entire family. Please listen along.
ALSO don't forget to rate and review our podcast. Send us comments. We are on Facebook as SLEEP TAMPA BAY, Instagram and Twitter (Sleep Takeout).
Reviewed today:
Body Back massage tool. This is a nice tool to use if you want to relax/massage your back, body or foot prior to sleep or in the middle of the night if you need. https://www.amazon.com/Body-Back-Trigger-Therapy-Massage/dp/B0006VJ6TO/ref=sr_1_1?dchild=1&keywords=body+back+massage&qid=1635608064&sr=8-1
DISCLAIMER:
The Sleep Takeout podcast is for information and entertainment purposes Sleep only. This podcast is not intended as professional or legal advice. This podcast is not treatment. Sleep disorders and mental health conditions are major health issues and need to be individualized with your healthcare provider. Sleep Takeout is not a replacement for professional advice or recommendations. Be sure to seek the services of a professional if you are in need of them.
Support the show (https://paypal.me/sleeptakeout)
