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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