Episodes

  • S6 E134 - Sleep and Chocolate. The good and the bad

    S6 E134 - Sleep and Chocolate. The good and the bad
    Jun 9 2026

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    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
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    14 mins
  • S6 E133 - Sleep Restriction. Where to start with SRT

    S6 E133 - Sleep Restriction. Where to start with SRT
    Jun 2 2026

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    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
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    20 mins
  • Can’t Sleep? Try This Meditation for Insomnia & Racing Thoughts

    Can’t Sleep? Try This Meditation for Insomnia & Racing Thoughts
    May 27 2026
    Send us Fan MailS6 E132 - Can’t Sleep? Try This Meditation for Insomnia & Racing ThoughtsCan’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 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, “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 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 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-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.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/storeHave 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 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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    15 mins
  • Awake at 3AM? A Gentle Self-Compassion Meditation to Help You Sleep

    Awake at 3AM? A Gentle Self-Compassion Meditation to Help You Sleep
    May 19 2026

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    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
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    14 mins
  • New FDA Pill: Weight Loss vs. Sleep Apnea (The Truth About Foundayo & GLP-1s)

    New FDA Pill: Weight Loss vs. Sleep Apnea (The Truth About Foundayo & GLP-1s)
    May 12 2026

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    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
    Show More Show Less
    17 mins
  • Why Tonight's Sleep Actually Starts at 8:00 AM ☀️ (Circadian Rhythm Hacks)

    Why Tonight's Sleep Actually Starts at 8:00 AM ☀️ (Circadian Rhythm Hacks)
    May 5 2026

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    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
    Show More Show Less
    16 mins
  • END SLEEP DIVORCE with 2 Duvets (Scandinavian Trick)

    END SLEEP DIVORCE with 2 Duvets (Scandinavian Trick)
    Apr 28 2026

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    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
    Show More Show Less
    13 mins
  • Is Your At-Home Sleep Apnea Test Lying to You? 🤥

    Is Your At-Home Sleep Apnea Test Lying to You? 🤥
    Apr 21 2026

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    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
    Show More Show Less
    18 mins