Sleep Takeout

Sleep Takeout
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🎙️ Sleep advice without a pill. 💊 If you’ve ever tossed and turned and wondered, “Why is something everyone does so hard for me?” — you’re not alone. Join Dr. Daniel Baughn, clinical psychologist and sleep expert @danielbaughnphd, and Dr. Michelle Zetoony, sleep and pulmonary medicine specialist @drzetoony, as we dive into the science, psychology, and mystery of sleep. From myths and misconceptions to real-life struggles and solutions, we’ll explore what it really takes to rest well—without quick fixes or pills. Come for the insight, stay for the laughs, and leave feeling a little more human (and hopefully a lot more rested). 🌙💤

  1. 02/12/2025

    S5 E111 - CBT-I Session 6: What stuck, what works? and Dan Tries Alpha-Stim

    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

    25 min

  2. 18/11/2025

    S5 E110 - Reality Check on GLP Medications

    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

    19 min

  3. 04/11/2025

    S5 E109 - Michelle's Conferences Hot Takes

    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

    14 min

  4. 21/10/2025

    S5 E108 - CBT-I Session 5

    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

    29 min

  5. 07/10/2025

    S5 E107 - Michelle's Office & Michelle's Breathwork Class

    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

    18 min

  6. 24/09/2025

    S5 E106 - Summer Catch Up & Electrolyte Powder

    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

    12 min

  7. 05/08/2025

    S5 E105 - CBT-I Session 4

    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

    34 min

  8. 22/07/2025

    S5 E104 - Mountain Meditation Exercise

    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

    26 min
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About

🎙️ Sleep advice without a pill. 💊 If you’ve ever tossed and turned and wondered, “Why is something everyone does so hard for me?” — you’re not alone. Join Dr. Daniel Baughn, clinical psychologist and sleep expert @danielbaughnphd, and Dr. Michelle Zetoony, sleep and pulmonary medicine specialist @drzetoony, as we dive into the science, psychology, and mystery of sleep. From myths and misconceptions to real-life struggles and solutions, we’ll explore what it really takes to rest well—without quick fixes or pills. Come for the insight, stay for the laughs, and leave feeling a little more human (and hopefully a lot more rested). 🌙💤

Information

  • Creator
    Sleep Takeout
  • Years Active
    2021 - 2025
  • Episodes
    101
  • Rating
    Explicit
  • Copyright
    © 2025 Sleep Takeout
  • Show Website
    Sleep Takeout