Sleep Takeout

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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

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S5 E103 - CBT-I Session 3 - Part 2

In this episode, Daniel and Michelle discuss health-related products, the journey to setting up their video production, and a special giveaway. They dive into various sleep-related strategies, especially focusing on anxiety and cognitive behavioral therapy for insomnia session 3 part 2.

00:00 Introduction and Welcome
00:24 Celebrating Milestones
02:14 Special Giveaway Announcement
01:13 Discussion on TENS Units
04:24 How to Participate in the Giveaway
39:03 Wrapping Up and Looking Ahead

Theme music "Happy Days by FSM Team" courtesy of  https://www.free-stock-music.com

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S5 E102 - Plant Based Eating for Better Sleep

In this episode, Daniel and Michelle discuss how plant-based eating can improve sleep quality. Daniel shares his approach to creating quick and easy plant-based meals, offering practical tips and personal anecdotes. Michelle provides insights on the gut-brain connection and its impact on sleep health. They explore various ingredients and cooking methods that promote a healthier gut microbiome, better sleep, and overall well-being.

00:00 Daniel's Grocery Haul
00:52 Plant-Based Meal Prep
03:50 Gut-Brain Connection
06:50 Additional Tips and Tricks

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S5 E101 - CBT-I Session 3 - Part 1

In this episode, hosts Daniel and Michelle discuss the importance of mindfulness exercises and physical activities that can improve sleep quality as part of CBT-I Session 3. The episode also covers various sleep medications, their effects, and the importance of cognitive-behavioral therapy for treating insomnia.

00:00 Introduction
00:06 Discussion on In-Person Meetings
00:41 Upcoming Events
01:01 Physical Activity and Sleep
04:35 Mindfulness Exercise with Raisins
10:34 Discussions on Herbal Teas and Other Sleep Aids
14:27 Tangram Exercise
16:40 Introduction to Sleep Medications
17:29 Details...

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S5 E100 - CBT-I Session 2 Part 2 & Polar H10 Heart Rate Monitor

In this special 100th episode, Daniel Baughn and Michelle Zetoony delve into the intricacies of Cognitive Behavioral Therapy for Insomnia (CBT-I), specifically focusing on stimulus control techniques in session two, part two. They also discuss the benefits and challenges of using the Polar H10 Heart Rate Monitor and offer a reflective look back at their podcasting journey.

00:00 Introduction and Celebrating 100 Episodes
00:21 CBT-I Session 2 Part 2: Stimulus Control
01:16 Listener Engagement and Feedback
02:18 Heart Rate Monitor Discussion
06:48...

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S5 E99 - CBT-I Breathing Exercises & Self-Compassion

In this episode, Michelle Zetoony and Daniel Baughn discuss the importance of mindfulness, breathing exercises, and self-compassion within the context of CBT-I. They share personal anecdotes, guide listeners through box breathing exercises, and emphasize the significance of self-compassion through practical exercises. Additionally, Michelle talks about her book club and how it contributes to better sleep and overall well-being.

00:00 Introduction

00:18 Recording Preferences

00:27 Remote vs In-Person Recording

00:46 Podcast Conference Anecdote

03:46 Mindfulness and Breathing Exercises

04:13...

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S5 E98 - CBT-I Session 2 Part 1 & Florida Parks Foundation

In this episode, Daniel Baughn and Michelle Zetoony discuss various elements related to Cognitive Behavioral Therapy for Insomnia (CBT-I), including the importance of mindfulness, tracking sleep patterns, and understanding factors contributing to sleep disturbances. They also highlight the efforts of the Florida Parks Foundation.

00:00 Introduction and Technical Issues
00:36 Encouraging Audience Interaction
02:39 Catch-Up and YouTube Plans
03:45 Florida Parks Foundation
06:43 Principles of Mindfulness
13:07 Importance of Sleep Diaries
38:17 Conclusion

Watch this episode on YouTube: https...

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S5 E97 - CBT-I Session 1 & CBT-I Coach Tools Tab

In this episode of the podcast, Michelle and Daniel dive into the first session of Cognitive Behavioral Therapy for Insomnia (CBT-I) and explore the tools available on the CBT-I Coach app. They discuss the importance of sleep diaries, setting up a proper sleep environment, and breaking down the stages of sleep. Key concepts include understanding sleep pressure, circadian rhythms, and cognitive hyperarousal, as well as practical advice on improving sleep habits.

00:00 Introduction
00:22 Podcast Setup and Event Recap
01:57 Reviewing...

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S5 E96 - Start Here with CBT-I and CBT-I Coach App

In this episode, Michelle Zetoony and Daniel Baughn discuss the importance of keeping a sleep diary and review the CBT-I Coach App. They offer insights into the value of Cognitive Behavioral Therapy for Insomnia and guide listeners on how to effectively use the CBT-I Coach App to improve sleep quality. The hosts also reflect on their podcast journey, share their experiences with recording remotely, and provide tips for optimizing sleep habits in 2025.

00:00 Introduction and Casual Banter
01:24 Transition...

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In this quick episode, Daniel & Michelle announce the upcoming Sleepy Saturday event on March 8th from 10 AM to noon. Listeners are encouraged to subscribe and register to ensure they receive the necessary supplies for creating 'Tired but Not Sleepy' boxes. We provide a sneak peek into the potential contents of these boxes, including items like Lincoln Logs, eye masks, and lotions. The event promises fun, networking, and special surprises.

00:00 Event Announcement
00:29 The 'Tired but Not Sleepy' Box
00:53 Subscription and Registration
01:09 Box Contents & Demonstration
02:54 Join the Sleepy Saturday...

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S5 E95 - Tirzepatide for Sleep Apnea & Ryze Cocoa

In this episode, Michelle and Daniel explore the newest developments in the use of tirzepatide for treating sleep apnea. They share personal updates and discuss their experiences with new technologies and podcasting remote setups. They delve into the impact of GLP-1 medications on weight loss, mental health, and sleep apnea. Additional topics include the critical balance of lifestyle changes with medication use, the risks associated with GLP-1 medications, and upcoming medical trials for sleep apnea treatments.

00:00 Introduction and Podcast Updates<...

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Live from Podfest 2025: Our First Episode In The ECAMM Booth

**Please note that after recording this episode in the ECAAM booth we discovered that the audio for Michelle was not captured correctly and then the audio stopped working for both of us ha ha ha**

Michelle and Daniel discuss their experiences at Podfest 2025. They talk about the different types of podcasts present at the event, the interesting people they've met, and how they are recording a regular episode live from the ECAMM booth. The conversation covers...

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Join Michelle and Dan as they share their exciting experience attending their first podcast convention in Orlando. In this special episode recorded at a closed hotel bar, they discuss their day one adventures, including an energetic keynote session, their learnings from beginner podcasting tracks, and their encounters with other podcasters. They also tease some upcoming product trials related to sleep, promising more organized content in future episodes. Stay tuned for insights and inspiration from the Podfest event!

00:00 Welcome to Orlando: Our First Podcast Event
01:16 Early Morning Drive and Keynote Excitement<...

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S5 E94 - Role of Wearables in Sleep

In this episode of Sleep Takeout, Dr. Daniel Baughn and Dr. Michelle Zetoony discuss the role of wearable devices in tracking and improving sleep. They delve into the accuracy of popular wearables like the Apple Watch, Aura Ring, and Garmin, and how effective these devices are in providing sleep-related data. The hosts also touch on the importance of physical activity for better sleep and share tips on how to interpret data from wearables without becoming anxious. They underscore the idea that while wearables...

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Episode 93 -2024 Year in Review

In this episode, Michelle and Daniel record remotely to review the year 2024. They discuss their experiences with recording remotely, reflect on their achievements and challenges, review popular products and episodes, and share plans for 2025. They also emphasize themes of mindfulness, sleep habits, and listener engagement.

00:00 Introduction and Remote Recording
00:34 Year in Review and Achievements
01:16 Lost Episodes and Improved Audio Quality
03:13 Popular Episodes and Listener Interests
04:13 Mindfulness and Sleep Tips
09:36 Favorite Products of 2024
17:41 International Listeners and Travel Plans
17:15...

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Episode 92 - S4 - What Not to do When Starting CBT-I

Review: Ryze https://a.co/d/fafStnw
I have tried personally for one month Ryze Coffee, Cocoa and Creamer.  I want to try Chai and there is a Matcha that Dan wants to try.

In this episode, Dan and Michelle discuss the common pitfalls when starting Cognitive Behavioral Therapy for Insomnia (CBT-I). They share personal anecdotes, product reviews, and practical advice on how to improve your sleep. They also highlight the importance of having realistic expectations and f...

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Episode 91 - S4 - What's the difference between CBT-I and CBT?

Review Good Night Alex by David Pedersen, PA   https://a.co/d/ijYj7hh

In this episode, Michelle and Daniel highlight the key differences between Cognitive Behavioral Therapy (CBT) and Cognitive Behavioral Therapy for Insomnia (CBT-I). They also share personal experiences from a recent trip to Boston, discuss the importance of reading habits for relaxation, and give a special shout-out to David Peterson's children's book 'Good Night, Alex.'
00:00 Introduction
00:44 Boston Trip Experiences
06:29 Reading Habits a...

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Guided Sleep Meditation: Waves and Rivers for Relaxation
In this episode, Michelle and Dan introduce a meditation aimed at helping listeners relax and fall asleep. They warn against listening while driving or doing tasks requiring full attention. The episode includes two guided visualizations: watching waves on the ocean and imagining a river overcoming obstacles. The hosts emphasize the importance of a wind-down routine and the necessity of sleep to reset and optimize health and focus. Listeners are encouraged to find calming activities to incorporate into their nightly routines.
00:00 Introduction and Episode...

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Exploring Plant-Based Nutrition and Implementing an eFast
In this episode, Michelle and Dan discuss their experience with Michael Greger's plant-based cookbooks, "How Not to Die" and "How Not to Diet." They highlight the importance of whole food plant-based meals for nutritional health and managing cholesterol. The conversation then shifts to the concept of an eFast, which involves intentionally taking breaks from electronic devices to improve sleep and overall well-being. They explore the challenges of compulsive and impulsive behaviors associated with device use, and provide practical tips for successfully implementing an eFast. Lastly...

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Episode 88 - S4 - How Much Sleep Do You Need?

In this episode of 'How Much Sleep Do You Need?', Dan and Michelle dive into the vital topic of sleep requirements for different age groups. They also touch on personal experiences with sleep, the importance of sleep consistency, and the impact of sleep deprivation. Additionally, they explore topics like podcast preferences, coffee roasting, and a fun upcoming camping and sleep episode idea.
 
A review on SERTRA COOLING MATTRESS TOPPER  https://www.walmart.com/ip/Serta-Thermagel-2-Cooling-Memory-Foam-Mattress-Topper-King/323070949?classType=VARIANT&ad...

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Episode 87 - The Problem with Sleep Hygiene

In this episode, hosts Michelle and Dan delve into the nuances of sleep hygiene and why common tips might not work for everyone, especially those with chronic insomnia. They discuss personal experiences, practical advice, and debunk some myths surrounding sleep habits and routines.

00:00 Introduction and Catch-Up
00:19 Discussion on Michael Greger and New Books
01:04 TV Shows and Character Development
02:01 Reading in Bed and Sleep Hygiene
02:57 Defining Sleep Hygiene
03:45 Chronic Insomnia Challenges
06:00 Advice for Better Sleep
06:52 Maintaining...

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Episode 86 - AI & Sleep

In this episode, Michelle and Dan discuss the intersection of AI and sleep technology. They talk about studio renovations, the business of farming, the rising costs of everyday life, social media detox, wearable technology, and the future of AI in sleep health. The hosts share insights on how AI can aid in diagnosing and managing sleep disorders, the importance of staying active, and the role of technology in our daily lives.

00:00 Introduction and Studio News
01:12 The Business of Farming
04:20 Social Media Detox
07:29...

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Episode 85 Exercise for Sleep and Review on Yes2next
In this episode, Dan and Michelle discuss the impact of exercise on sleep quality. They touch upon different types of exercises, YouTube channels featuring fitness routines for various age groups, and the importance of finding a form of exercise that is enjoyable and sustainable. The conversation also covers how exercise routines can be adjusted based on individual needs and the physiological effects of exercise on sleep.
00:00 Introduction
00:07 Topic Overview
00:41 Exercise and Sleep
01:21 YouTube Channel Highlight
02:59 Physical and Mental...

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Episode 84 - S4 - Women & Men Breathe Differently In this episode, hosts Dan and Michelle explore the differences in breathing patterns between men and women, with a particular focus on sleep apnea. They discuss Michelle's experience with the iNAP device, a portable sleep apnea treatment, and compare its functionality to traditional CPAP machines. The conversation also covers how gender differences impact the experience and diagnosis of sleep apnea, the effects of hormones on breathing, and the presentation of symptoms. Helpful tips and insights are shared for both women and men to manage sleep...

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Episode 83 Back to School Sleep Tips for Kids & Parents
In this episode, Michelle and Scarlett discuss essential tips for improving sleep habits as kids and parents transition back to the school routine. They highlight the importance of consistent bedtime routines, establishing a comfortable sleep environment, managing screen time, and more. These actionable insights aim to help families ensure restful and rejuvenating sleep for a productive school year.
00:00 Introduction and Catching Up
00:10 Importance of In-Person Recording
01:13 Transition from Summer to School
02:23 Driving Adventures and Parenting Challenges
03:42 Sleep Tips...

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Episode 82 - S4 - Nasal Breathing & MyoTape
In Episode 82, Michelle and Daniel delve into the benefits of nasal breathing and the innovative product, MyoTape. They explore the science behind nasal breathing, the dangers of mouth breathing, and practical tips for incorporating better breathing practices into daily life. The episode also introduces MyoTape, a product designed to improve nasal breathing even for those with beards or sensitive skin.
00:00 Introduction
00:38 Book Recommendations
08:58 Why Nasal Breathing is Important
16:00 Physiologic Sigh Technique
28:13 Wrap-Up and Contact Information

Theme music "Happy...

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Episode 81 - Sleep Walking & InBody Scan
In this episode, Daniel and Michelle dive into summer illnesses, lice outbreaks, and the health benefits of an InBody scan. They also explore the serious concerns surrounding sleepwalking and discuss various methods to manage and prevent it, including scheduled awakenings and medication.
00:00 Introduction: Summer Illnesses and Camp Stories
01:38 Lice Outbreaks and Mental Health
04:56 Review of InBody Scan Results
20:36 Methods to Manage Sleepwalking
26:13 Discussion on THC's Impact on Sleepwalking

Theme music "Happy Days by FSM Team" courtesy of  https://www.f...

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Episode 80 - Nightmares & NeilMed Sinus Rinse with Xylitol In this episode, we discuss the benefits and uses of NeilMed Sinus Rinse with Xylitol for nasal breathing and congestion. We also dive deep into nightmares, exploring what causes them, how they affect us, and how to manage them effectively with imagery rehearsal therapy and other non-medicinal approaches. Introduction NeilMed Sinus Rinse with Xylitol Discussing Nightmares What is a Nightmare? Imagery Rehearsal Therapy True or False: Nightmare Myths & Facts Conclusion & Listener Engagement

Theme music "Happy Days by FSM Team" courtesy of  https://www.f...

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Episode 79 - on this episode we discuss what the hypersomnia condition classification is.  Why would we do this on a podcast where people have trouble sleeping because many people with hypersomnia (excessive sleepiness in the day) also have sleep disturbance at night making them wake up frequently.  Take a listen as we discuss the conditions.

**Key Topics Covered:**
1. **Introduction:** Discussion about past recording experiences and setting the stage for the episode.
2. **Personal Anecdotes:** The hosts share personal stories about air tagging kids and dealing with summer camps.
3. **Product Re...

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Episode 78 - Wind down product (and check it out on YOUTUBE).  We put out a youtube video of this episode to show the wind down products.

This episode discusses various wind-down activities and studio techniques, including coloring books, writing utensils, hand massager balls, and a worry journal with prompts for self-reflection.

WORRY JOURNAL https://a.co/d/idXT1ID

You can watch Dr. Dan's TV interview about "Tired but not sleepy activities" at https://youtu.be/Dfp3WWWQET0

In this episode we discuss various wind d...

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Episode 77 - Fact versus fiction sleep myths and saving money on sleep products.  How do you know what or who to listen to for sleep advice?

SLEEP BEDS https://mattressverdict.com/best-adjustable-beds?ocid=bing&msclkid=f8bd38687a33163373855e7ac43b678e&utm_source=bing&utm_medium=cpc&utm_campaign=TYPES%20%5BS%3AD%5D&utm_term=adjustable%20bed&utm_content=best%20adjustable%20bed%202024

This episode dives into the challenges of navigating modern expenses, the process of building a computer, and a deeper exploration into sleep - differentiating facts from f...

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Episode 76 - Dr Baughn and Dr. Zetoony discuss her recent trip to Europe and melatonin effects on sleep and health.

REVIEW: Lemme Sleep Melatonin Gummy https://a.co/d/6TuzUJd

In this episode, Michelle and Dan discuss the nuances of melatonin and sleep, including personal travel experiences that affected their sleep patterns, the potency and application of melatonin supplements, and the upcoming trends in functional and integrative medicine. They explore melatonin's role not just as a sleep aid but as part of the body's natural mechanisms responding to light...

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Episode 75 - Sleep Issues and Tips for Healthy Living

Pill Organizer (monthly versus multiple pills a day) https://www.amazon.com/dp/B0CHJ5Y55C?_encoding=UTF8&psc=1&ref_=cm_sw_r_cp_ud_dp_Z5TEJWE9HE5HT5K7BEP1

In this episode, Dan and Michelle discuss a pill organizer that Michelle brought to the 'Sleep Takeout Studios' to help her remember daily vitamin D intake. They delve into the organizer's features and potential uses, while Michelle explains why she won't be keeping it. They also explore...

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Sleep and Nutrition

Protein Shake Review TRUTEIN:  https://bodynutrition.com/products/trutein

Hosts Michelle and Dan explore the links between nutrition, sleep and overall health. They outline several tips on improving sleep quality through food choices, reducing substances like alcohol, and increasing intake of sleep-enhancing foods. They discuss the potential side effects of diets, the relationship between sleep apnea and nutrient intake, and explore the effects of various nutrients on sleep disorders. They conclude by underlining the role of wellness behaviors in improving sleep and suggest a sleep smoothie w...

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Sleep Divorce and Acceptance and Commitment Therapy (ACT)

REVIEW: ACT flip chart https://www.amazon.com/dp/1683735447?_encoding=UTF8&psc=1&ref_=cm_sw_r_cp_ud_dp_50AAJ80VMNA7MQ0D5SZV

During the session, the hosts discuss the concept of a 'sleep divorce', where romantic partners decide to sleep separately for better sleep quality. The conversation dives into assessing how embracing a sleep divorce can affect a couple's relationship - interpreting it as a form of rejection versus finding value in individual sleep preferences. The hosts also explore...

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Understanding and Managing Comorbid Insomnia with Sleep Apnea (COMISA)

In this podcast episode, the hosts explore the intersection of insomnia and sleep apnea, and how these disorders can affect each other. They discuss the challenges involved in treating both conditions, expressing the need for specialized help in managing these disorders. Additionally, they explore the concept of virtual reality as a potential tool in managing insomnia and increasing physical activity levels during periods of inadequate movement throughout the day. The hosts also delve into how they approach the treatment of COMISA, including...

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Episode 71 - Challenging Fear and Beliefs Around Sleep

In this episode, the hosts discuss myths and dysfunctional beliefs around sleep, touching on yoga, insomnia, the negative effects of poor sleeping habits, and adjusting to new sleep routines. They explore common misconceptions about insomnia and chemical imbalances while offering potential solutions for better sleep. The hosts also delve into the topics of medication, children's sleep habits, and the impact of canceling social obligations due to poor sleep. The importance of reframing negative thoughts and expectations around sleep, and approaching every night of...

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Theme music "Happy Days by FSM Team" courtesy of  https://www.free-stock-music.com

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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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Episode 69 Starting Mindfulness for Healthier Sleep Habits

In this episode, hosts Dan and Michelle share insights on cultivating mindfulness for improving sleep experiences. They discuss mindfulness principles like beginner's mind, non-striving, letting go, non-judging, acceptance, trust, and patience in relation to sleep health. They also share personal experiences with sensory deprivation tanks and their potential effects on sleep. The hosts conclude by providing recommendations for listeners to practice mindfulness in their daily lives to positively impact their sleep quality and overall well-being.

Review: Sensory Deprivation Tanks. https://www.superiorfloattanks...

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Stimulus Control 101: Creating Healthy Sleep Habits

In the podcast, Dr Baughn and Dr Zetoony  discuss the importance of developing healthy sleep habits following the start of the New Year 2024. They touch on the importance of stimulus control in contributing to healthy sleep patterns. The hosts discuss five key strategies: going to bed only when tired, leaving the bed and returning only when sleepy, reserving the bed and bedroom for sleep and sex, waking up at the same time every day regardless of sleep quality, and avoiding daytime napping. These strategies form a...