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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 focusing on one goal at a time for effective sleep improvement. The episode wraps up with tips for creating a sustainable sleep hygiene routine and a preview of their upcoming year-end review.
00:00 Introduction and Studio Setup
00:56 Podcast Evolution and Listener Engagement
02:10 Upcoming Events and Listener Invitation
06:15 Product Review: Ryze Mushroom Products
11:57 Focus of the Episode: Starting CBT-I
22:25 Advice on Maintaining Sleep Hygiene
22:59 Closing Remarks and Year-End PreviewTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 and Mindfulness
11:46 Introduction to CBT and CBT-I
12:12 Differences Between CBT and CBT-I
15:27 Practical Applications of CBT-I
23:21 Tips for Better SleepTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 Overview
00:09 Listener Request: Meditation for Sleep
01:37 Guided Meditation: Ocean Waves
10:05 Guided Meditation: River and Boulder
13:49 Discussion and Reflections
15:28 Conclusion and Next StepsTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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, they discuss the interconnectedness of diet, sleep, and technology use.
00:00 Introduction and Technical Difficulties
00:19 Reviewing Michael Greger's Cookbooks
01:50 Transition to Whole Food Plant-Based Diet
02:02 Challenges of Grocery Shopping for Whole Foods
05:00 Benefits of Plant-Based Diet for Sleep
06:23 Introduction to eFasting
09:49 Understanding Compulsive and Impulsive Behaviors
14:30 Implementing eFasting for Better Sleep
17:27 Conclusion and Final ThoughtsTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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&adsRedirect=true
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.
00:00 Introduction and Catching Up
01:23 Podcast Preferences and Recommendations
03:39 Product Review: Mattress Topper
07:37 How Much Sleep Do You Need?
10:39 Sleep Needs by Age Group
21:40 Listener Engagement and Outro
00:00 Introduction and Catching Up
01:23 Podcast Preferences and Recommendations
03:39 Product Review: Mattress Topper
07:37 How Much Sleep Do You Need?
10:39 Sleep Needs by Age Group
21:40 Listener Engagement and OutroTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 Sleep Pressure
11:23 Sleep Stories and Relaxation Exercises
14:35 Entrepreneurial Challenges and Sleep
18:24 Healthy Habits After Intensive Work Periods
21:35 Final Thoughts and Contact InformationTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 Wearable Technology and Sleep Tracking
08:13 AI in Sleep Health
13:25 Breathing and Hyperarousal
28:31 Conclusion and Future DiscussionsTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 Benefits
06:13 Types of Exercise and Timing
21:56 ConclusionTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 disorders effectively. 00:00 Introduction and Greetings 00:14 iNAP Device Review 00:30 Differences in Breathing Between Genders 02:40 Female vs Male Sleep Apnea 08:02 Deeper Discussion on Female Sleep Apnea 21:51 Takeaway Tips for Women and Men 25:57 Impact of Testosterone Therapy on Sleep 27:22 Conclusion and Sign-Off
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 Discussion
04:47 Bad Sleep Habits to Avoid
16:24 Positive Sleep Habits to Adopt
27:07 Conclusion and TakeawaysTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 InformationTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 SleepwalkingTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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.free-stock-music.com
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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 Review:** Introduction and review of a new bio-freeze-like product line for pain relief, which includes a nighttime formula with ingredients like arnica flower, magnesium, hemp oil, and melatonin.
4. **Deep Dive into Hypersomnia:**
- Explanation of hypersomnia and its classification.
- Detailed discussion on narcolepsy (types 1 and 2) and cataplexy.
- Diagnostic methods for narcolepsy, including sleep tests and multiple sleep latency tests.
- Idiopathic hypersomnia and its challenges in treatment.
- Lesser-known hypersomnias like Klein Levin Syndrome.
- Hypersomnia due to medical disorders, medications, mental disorders, and insufficient sleep syndrome.
- Discussion on long sleepers and how to manage schedules around sleep needs.
5. **Strategies for Better Sleep:** Importance of regular sleep and wake times, medication management, and lifestyle adaptations for better sleep health.
- Subscribe to the podcast on YouTube and other platforms.
- Leave a comment with your thoughts on the episode.
- Check out the new pain relief product and share your feedback.Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 down techniques and relaxation activities for promoting calmness and de-stressing. We cover topics such as coloring books, writing utensils, sensory activities, and a worry journal.
00:00 Introduction
00:53 Coloring Books and Relaxation
02:31 Writing Utensils and Therapeutic Activities
10:56 Sensory Modalities for Relaxation
12:21 Closing Remarks and InteractionTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 fiction, understanding sleep's individual variability, and unraveling the influence of sleep on human behavior. Plus, a special segment on saving money with medical prescriptions for sleep-related products.
00:00 Introduction
00:06 Building a Computer & Modern Expenses
01:54 Sleep Fact vs Fiction
03:13 Saving Money with Medical PrescriptionsTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 and dark cues, also covering appropriate dosages, potential side effects, and demographic considerations for its use. Additionally, the hosts share insights into the benefits of traveling, international sleep conferences, and their thoughts on the evolving landscape of personalized medicine.
00:00 Introduction
00:14 Travel Experiences and Sleep
10:12 Understanding Melatonin and Its Effects
03:45 Exploring Future Trip Plans and Languages
20:28 The Debate on Melatonin Use
26:38 Magnesium, Elderberry, and Other Supplements
22:51 Looking Ahead to Future Topics and The Shift in Medicine
28:44 Closing Thoughts and Podcast Promotion
Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Find us at:
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www.dosleep.com
[email protected]Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 the metaphor of our worries and thoughts as 'movies playing in our minds', relating it with sleep issues. Towards the end, they prepare listeners for the upcoming episode about healthier living and mention Mark Hyman's book, Forever Young.
00:00 Introduction and Casual Conversation
00:17 Discussion on Pill Organizer
02:58 Exploring the Importance of Vitamin D
05:20 Habit Changing and Supplementing Supplements
05:48 Transition to Habit Change and Anxiety Related to Sleep
06:37 Exercise on Visualizing Movies in Mind
08:07 Understanding the Impact of Thoughts on Sleep
15:19 Conclusion and Preview of Next Episode
15:31 Outro and Contact InformationTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
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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 with ingredients like tart cherries, bananas and almond milk to enhance sleep quality.
00:00 Introduction and Casual Chat
00:37 Discussion on Health and Nutrition
02:11 Review of Protein Drink - Trutene
06:18 Impact of Nutrition on Sleep
13:08 Exploring the Role of Diet in Sleep Disorders
17:09 The Sleep Smoothie Recipe
26:45 Foods to Avoid and Enjoy for Better Sleep
28:14 Conclusion and Farewell
Support the podcast at https://www.buzzsprout.com/1692604/supporters/newTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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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 how mindfulness of one's needs and experiences can lead to better sleep habit changes. A tool they introduce is the Acceptance and Commitment Therapy Flip Chart, which visually presents the process of change. Issues like fear, loneliness, resentment, and communication were analyzed in the context of considering a sleep divorce. The podcast concludes by mentioning the idea of sleep pods as a possible solution for shared sleeping spaces.
00:00 Introduction and Casual Conversation
01:12 Exploring the Concept of Sleep Divorce
01:29 Reviewing the Acceptance and Commitment Therapy Workbook
03:43 Understanding the Importance of Flexibility in Sleep
15:42 Discussing the Challenges of Sleep Divorce
18:02 Addressing Fears and Misconceptions about Sleep Divorce
24:10 Benefits of Sleep Divorce and How to Approach It
29:04 Exploring the Idea of Sleep Pods
30:07 Conclusion and FarewellTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com
Support the show
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