Podcast
Sleep Takeout
Hosted by Sleep Takeout Ā· EN
šļø Sleep advice without a pill. š If youāve ever tossed and turned and wondered, āWhy is something everyone does so hard for me?ā ā youāre 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, weāll explore what it really takes to rest wellāwithout 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). šš¤
36episodes
Episodes
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Why Women Canāt Sleep: Hormones, Menopause & Sleep Apnea
2w ago00:23:04Tap to summarizeSend us Fan MailS6 141 - Why Women Canāt Sleep: Hormones, Menopause & Sleep ApneaWhy 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 womanās lifeāfrom puberty, PMS, and pregnancy to postpartum recovery, perimenopause, menopause, and beyond.Youāll 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 womenās sleep problems have historically been underrecognized and why symptoms may change dramatically across different life stages.In this episode, they explore:ā¢ How menstrual-cycle changes can contribute to insomniaā¢ Why PMS symptoms, pain, and mood changes can increase nighttime arousalā¢ The connection between PCOS and sleep-disordered breathingā¢ How sleep changes during each trimester of pregnancyā¢ Postpartum sleep deprivation and maternal mental-health risksā¢ The effects of caregiving and midlife stress on sleepā¢ Why perimenopause can cause hot flashes, awakenings, and lighter sleepā¢ How menopause may increase obstructive sleep apnea riskā¢ Cooling strategies, consistent sleep habits, and dietary considerationsā¢ When to discuss hormone replacement therapy or other treatments with a qualified providerā¢ How to advocate for specialized care when sleep problems are dismissedAlthough 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.Chapters00:00 Welcome Back00:25 Why Women Sleep Differently01:42 Puberty and Menstrual-Cycle Hormones03:10 PMS, Insomnia, and Hyperarousal04:33 PCOS and Sleep Apnea Risk06:25 Sleep Changes During Pregnancy07:57 Postpartum Sleep Deprivation11:04 Midlife Stress and Caregiving11:47 Perimenopause and Sleep Disruption14:53 Menopause, REM Sleep, and Sleep Apnea15:43 Sleep Optimization and Treatment Options17:52 Advocating for Better Womenās Healthcare20:27 Hope and Final TakeawaysSubscribe 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 āØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āIs Your Sleep Space Actually Safe? 3 Tips for Better, Cooler Sleep
3w ago00:17:09Tap to summarizeSend us Fan MailS6 140 - Is Your Sleep Space Actually Safe? 3 Tips for Better, Cooler SleepIs 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.Youāll learn how to:ā¢ Identify whether you sleep best feeling cozy and compressed or open and coolā¢ Communicate sleep-comfort preferences with a bed partnerā¢ Choose a safer sleeping position if you snore, may have sleep apnea, or have used alcohol, sedatives, or pain medicationā¢ Use elevation and positioning to improve nighttime comfortā¢ Keep your bedroom and bedding cooler, especially during REM sleepā¢ Select breathable fabrics and simple cooling strategies for warmer nightsBefore diving into the sleep science, Dan and Michelle catch up on summer life, kids at camp, and Danās first pickleball experienceāincluding paddles, pickleballs, and why the sport is more physically demanding than it looks.CHAPTERS:00:00 Summer Catch-Up00:44 Dan Tries Pickleball02:51 Pickleball Paddles and Balls05:01 Creating a Safe Sleep Space06:44 Tip 1: Cozy, Compressed, or Open and Cool?08:39 Tip 2: Sleep Position and Safety11:38 Tip 3: The Best Temperature for Sleep14:07 Key TakeawaysSubscribe 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 āØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āIs Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better Sleep
4w ago00:16:10Tap to summarizeSend us Fan MailS6 E139 - Is Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better SleepIs 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.Youāll learn how to create a āsafe sleep spaceā 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:š”ļø Bedroom temperature: Why a cooler room may support your natural nighttime drop in core body temperatureāand how to gradually work toward approximately 65ā68Ā°F if that feels comfortable for you.š¬ļø Air quality and respiratory health: How allergen-proof mattress and pillow encasements and a dedicated bedroom HEPA air purifier may reduce common nighttime irritants.š Sound control: How the consistent sound of an air purifier or white-noise device can help mask sudden noises that might interrupt your sleep.šµ The digital airlock: Why removing phones, televisions, and other screens from the bedroom can reduce doom scrolling, time-checking, and conditioned alertness.š Total light mitigation: How blackout curtains, a comfortable eye mask, and strategic bed placement can create a darker environment for sleep.ā° 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 Sleep05:25 Air Quality, Allergens and HEPA Purifiers07:57 The Screen-Free āDigital Airlockā10:33 Why Your Bedroom Should Be Completely Dark12:01 Your Bedroom Sleep Audit Blueprint13:56 Next Episode: Better Sleep in Hotels14:37 Final Takeaways and Subscribe#BetterSleep #SleepHygiene #sleepenvironment āØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe ā10 Travel Sleep Tips: Beat the First-Night Effect Without Medication
Jul 700:20:11Tap to summarizeSend us Fan MailS6 138 - 10 Travel Sleep Tips: Beat the First-Night Effect Without MedicationCanāt sleep in hotels, vacation rentals, or unfamiliar bedrooms? These 10 medication-free travel sleep tips can help you overcome the āfirst-night effectā and sleep better away from home.The first-night effect happens when part of your brain remains more alert in an unfamiliar environmentāalmost 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.Youāll learn how to:ā¢ Bring familiar sleep cues from homeā¢ Set the ideal bedroom temperature before bedtimeā¢ block hotel curtain gaps and unwanted lightā¢ Cover bright television, thermostat, and alarm-clock LEDsā¢ Reduce unfamiliar sounds with white noise, brown noise, earplugs, or a fanā¢ Re-create your normal nighttime routine while travelingā¢ Time meals and alcohol to reduce sleep disruptionā¢ Visually declutter an unfamiliar bedroomā¢ Inspect and adjust hotel bedding before you are exhaustedā¢ Use morning sunlight to support your internal body clockā¢ Reduce sleep anxiety with a more flexible mindsetā¢ Practice 4-7-8 breathing when your mind and body feel activatedThese 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.š Like this episode if these travel sleep tips helped you.š¬ What makes it hardest for you to sleep away from homeānoise, temperature, light, unfamiliar bedding, or an overactive mind? Share your experience in the comments.š 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 CHAPTERS00:00 Why Itās Hard to Sleep Away From Home01:02 What Is the First-Night Effect?01:53 10 Medication-Free Travel Sleep Tips03:00 The Pillow Passport04:10 Cool the Room Before Bed05:28 Block Hotel Light Leaks06:57 Mask Unfamiliar Sounds09:12 Keep Your Normal Bedtime Routine10:42 Time Food and Alcohol Carefully11:31 Visually Declutter the Room12:48 Inspect and Adjust the Bed Early14:27 Use Morning Sunlight as an Anchor15:43 Calm Travel Sleep Anxiety17:37 Final Takeaways and Safe TravelsThis episode is for educational purposes and is not a substitute for individualized medical or psychological care.#TravelSleep #SleepBetter #FirstNightEffectāØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āNarcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies
Jun 3000:15:16Tap to summarizeSend us Fan MailS6 E137 Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep StrategiesNarcolepsy 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 brainās 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:ā¢ Brief, strategically scheduled napsā¢ A consistent bedtime and wake timeā¢ Reducing stimulation before bedtimeā¢ Cognitive behavioral therapy for narcolepsyā¢ Responding differently to discouraging thoughts about symptomsā¢ Avoiding heavy meals and large amounts of sugar when they worsen daytime alertnessā¢ Working with a sleep medicine specialist to develop an individualized treatment planWhether 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.Chapters00:00 Remote Recording and Behind-the-Scenes Banter00:19 The Future of Narcolepsy Treatment02:31 What Is Narcolepsy?03:26 Cataplexy, Sleep Paralysis and Hallucinations05:30 How Orexin-Targeted Drugs Work06:03 Oveporexton, TAK-861 and the Takeda Pipeline07:54 Behavioral Treatment for Narcolepsy08:30 Strategic Naps and a Consistent Sleep Schedule11:19 CBT for Narcolepsy and Managing Discouraging Thoughts12:41 Diet Tips for Daytime Alertness13:55 Key Takeaways and Final ThoughtsDisclaimerThis 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 āØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āWhy Your CPAP Isn't Working: The 4 Endotypes of Apnea Explained
Jun 2300:17:02Tap to summarizeSend us Fan MailS6 E136 - Why Your CPAP Isn't Working: The 4 Endotypes of Apnea ExplainedStruggling with your CPAP machine? Youāre 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 isnāt just about excess weightāyour 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!š Have a sleep question or a topic you want us to cover? Let us know in the comments!š Subscribe for new episodes every Tuesdayš Visit us online: https://sleeptakeout.comā±ļø Chapters:00:00 - Welcome to Sleep Takeout00:58 - Why CPAP Doesn't Work for Everyone02:49 - Sleep Apnea Type 1: Airway Collapse03:53 - Sleep Apnea Type 2: High Loop Gain05:38 - CPAP Success vs. CPAP Struggle06:36 - Sleep Apnea Type 3: Low Muscle Response08:10 - Sleep Apnea Type 4: Low Arousal Threshold & Insomnia11:03 - CPAP Desensitization: How to Sleep with Your Mask12:41 - Dealing with CPAP Insurance Barriers14:55 - Progress Over Perfection: Wrap UpāØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! š#SleepApnea #CPAP #SleepHealth #SleepTakeout #SleepDisorders #precisionmedicineTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āHow to Beat Jet Lag in the Land of the Midnight Sun
Jun 1700:34:06Tap to summarizeSend us Fan MailS6 E135 - How to Beat Jet Lag in the Land of the Midnight SunDan 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; ācreate your own sunsetā by reducing light 1ā2 hours before bed; pack darkness tools like an eye mask and curtain clips; keep naps short (about 20ā30 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 donāt catastrophize one imperfect nightāaim for progress, not perfection.00:00 Midnight Sun Jet Lag02:27 Circadian Clock Basics06:05 Tip 1 Destination Time09:58 Tip 2 Travel Direction12:52 Tip 3 Create Sunset17:49 Tip 4 Pack Darkness19:43 Tip 5 Nap Smart22:27 Tip 6 Caffeine Alcohol24:10 Tip 7 Build Sleep Pressure26:22 Tip 8 Melatonin Timing28:08 Tip 9 No Catastrophizing30:06 Simple Travel Sleep Plan31:37 Wrap Up And ResourcesāØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āS6 E134 - Sleep and Chocolate. The good and the bad
Jun 900:14:15Tap to summarizeSend us Fan MailS6 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 showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āS6 E133 - Sleep Restriction. Where to start with SRT
Jun 200:20:26Tap to summarizeSend us Fan MailS6 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.comTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
Transcribe āCanāt Sleep? Try This Meditation for Insomnia & Racing Thoughts
May 2700:14:30Tap to summarizeSend us Fan MailS6 E132 - Canāt Sleep? Try This Meditation for Insomnia & Racing ThoughtsCanāt sleep? If youāre 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 āmake yourself relax,ā this practice helps you notice sleep-related thoughts, feelings, and body sensations without judgment ā 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 asleepWaking up in the middle of the nightEarly morning awakeningsRacing thoughts at bedtimeSleep anxietyFear of not sleepingFrustration about being awakeChecking the clockWorrying about tomorrowFeeling tense, restless, or alert in bedInsomnia-related body sensationsOverthinking at nightTrying too hard to sleepThis 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, āWhy canāt I sleep?ā or āHow do I calm my racing thoughts at night?ā 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, youāll practice:Mindfulness for insomniaA Leaves on a Stream meditationLetting go of racing thoughtsNoticing sleep anxiety without judgmentResponding kindly to nighttime wakefulnessBecoming aware of body sensations without fighting themReturning attention gently when the mind wandersReducing the struggle around being awakeThis 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 Setup01:19 Visualize the Stream02:13 Place Thoughts on Leaves03:30 Handle Feelings and Sensations05:52 Let Go of Control07:20 When the Mind Hooks You08:55 Kindness in the Night09:46 Nonjudgmental Awareness11:54 Closing Rest and ReturnāØ Real rest isnāt just about falling asleep, itās about feeling at ease again. Iām 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 canāt quite turn off their minds at night. Sometimes, a simple conversation can be the start of real change.š 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-callConnect with Dr. Michelle Zetoony: Have questions for Michelle or want to learn more about sleep and wellness? Visit https://www.dosleep.comJoin 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.comExplore the Podcast Hub: Check out all of our episodes and additional resources at https://www.sleeptakeout.comš 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/storeHave questions or want to suggest a topic? Email us anytime at sleeptakeout@gmail.com. Weād love to hear from you! šTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showBecome a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support Watch on Youtube: www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com
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