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Sleep Takeout

Sleep Takeout

著者： 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). 🌙💤

© 2026 Sleep Takeout 個人的成功 自己啓発 衛生・健康的な生活 身体的病い・疾患
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  • Is Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better Sleep

    Is Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better Sleep
    2026/07/14

    Send us Fan Mail

    S6 E139 - Is Your Bedroom Ruining Your Sleep? 4 Bedroom Fixes for Better Sleep

    Is 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.

    You’ll learn how to create a “safe sleep space” 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:

    🌡️ Bedroom temperature: Why a cooler room may support your natural nighttime drop in core body temperature—and how to gradually work toward approximately 65–68°F if that feels comfortable for you.

    🌬️ Air quality and respiratory health: How allergen-proof mattress and pillow encasements and a dedicated bedroom HEPA air purifier may reduce common nighttime irritants.

    🔊 Sound control: How the consistent sound of an air purifier or white-noise device can help mask sudden noises that might interrupt your sleep.

    📵 The digital airlock: Why removing phones, televisions, and other screens from the bedroom can reduce doom scrolling, time-checking, and conditioned alertness.

    🌑 Total light mitigation: How blackout curtains, a comfortable eye mask, and strategic bed placement can create a darker environment for sleep.

    ⏰ 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 Sleep
    05:25 Air Quality, Allergens and HEPA Purifiers
    07:57 The Screen-Free “Digital Airlock”
    10:33 Why Your Bedroom Should Be Completely Dark
    12:01 Your Bedroom Sleep Audit Blueprint
    13:56 Next Episode: Better Sleep in Hotels
    14:37 Final Takeaways and Subscribe

    #BetterSleep #SleepHygiene #sleepenvironment

    ✨ 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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    16 分
  • 10 Travel Sleep Tips: Beat the First-Night Effect Without Medication

    10 Travel Sleep Tips: Beat the First-Night Effect Without Medication
    2026/07/07
    Send us Fan MailS6 138 - 10 Travel Sleep Tips: Beat the First-Night Effect Without MedicationCan’t sleep in hotels, vacation rentals, or unfamiliar bedrooms? These 10 medication-free travel sleep tips can help you overcome the “first-night effect” and sleep better away from home.The first-night effect happens when part of your brain remains more alert in an unfamiliar environment—almost 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.You’ll learn how to:• Bring familiar sleep cues from home• Set the ideal bedroom temperature before bedtime• block hotel curtain gaps and unwanted light• Cover bright television, thermostat, and alarm-clock LEDs• Reduce unfamiliar sounds with white noise, brown noise, earplugs, or a fan• Re-create your normal nighttime routine while traveling• Time meals and alcohol to reduce sleep disruption• Visually declutter an unfamiliar bedroom• Inspect and adjust hotel bedding before you are exhausted• Use morning sunlight to support your internal body clock• Reduce sleep anxiety with a more flexible mindset• 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.👍 Like this episode if these travel sleep tips helped you.💬 What makes it hardest for you to sleep away from home—noise, temperature, light, unfamiliar bedding, or an overactive mind? Share your experience in the comments.🔔 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 It’s 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 #FirstNightEffect✨ 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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    20 分
  • Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies

    Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies
    2026/06/30
    Send 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 brain’s 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:• Brief, strategically scheduled naps• A consistent bedtime and wake time• Reducing stimulation before bedtime• Cognitive behavioral therapy for narcolepsy• Responding differently to discouraging thoughts about symptoms• Avoiding heavy meals and large amounts of sugar when they worsen daytime alertness• 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 ✨ 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 分
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