Episodes

  • Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies

    Narcolepsy Treatment Is Changing: Orexin Drugs + Sleep Strategies
    Jun 30 2026
    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 mins
  • Why Your CPAP Isn't Working: The 4 Endotypes of Apnea Explained

    Why Your CPAP Isn't Working: The 4 Endotypes of Apnea Explained
    Jun 23 2026

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    S6 E136 - Why Your CPAP Isn't Working: The 4 Endotypes of Apnea Explained

    Struggling with your CPAP machine? You’re 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 isn’t just about excess weight—your 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!

    👇 Have a sleep question or a topic you want us to cover? Let us know in the comments!

    🔔 Subscribe for new episodes every Tuesday
    🌐 Visit us online: https://sleeptakeout.com

    ⏱️ Chapters:
    00:00 - Welcome to Sleep Takeout
    00:58 - Why CPAP Doesn't Work for Everyone
    02:49 - Sleep Apnea Type 1: Airway Collapse
    03:53 - Sleep Apnea Type 2: High Loop Gain
    05:38 - CPAP Success vs. CPAP Struggle
    06:36 - Sleep Apnea Type 3: Low Muscle Response
    08:10 - Sleep Apnea Type 4: Low Arousal Threshold & Insomnia
    11:03 - CPAP Desensitization: How to Sleep with Your Mask
    12:41 - Dealing with CPAP Insurance Barriers
    14:55 - Progress Over Perfection: Wrap Up

    ✨ 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! 🌙

    #SleepApnea #CPAP #SleepHealth #SleepTakeout #SleepDisorders #precisionmedicine

    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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    17 mins
  • How to Beat Jet Lag in the Land of the Midnight Sun

    How to Beat Jet Lag in the Land of the Midnight Sun
    Jun 17 2026

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    S6 E135 - How to Beat Jet Lag in the Land of the Midnight Sun

    Dan 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; “create your own sunset” by reducing light 1–2 hours before bed; pack darkness tools like an eye mask and curtain clips; keep naps short (about 20–30 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 don’t catastrophize one imperfect night—aim for progress, not perfection.

    00:00 Midnight Sun Jet Lag
    02:27 Circadian Clock Basics
    06:05 Tip 1 Destination Time
    09:58 Tip 2 Travel Direction
    12:52 Tip 3 Create Sunset
    17:49 Tip 4 Pack Darkness
    19:43 Tip 5 Nap Smart
    22:27 Tip 6 Caffeine Alcohol
    24:10 Tip 7 Build Sleep Pressure
    26:22 Tip 8 Melatonin Timing
    28:08 Tip 9 No Catastrophizing
    30:06 Simple Travel Sleep Plan
    31:37 Wrap Up And Resources

    ✨ 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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    34 mins
  • 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
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    17 mins