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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

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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 a text

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 a text

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 a text

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 a text

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 a text

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