Episode 111 - S5 What stuck, what works? and Dan Tries Alpha-Stim

CBT-I: Session 6 – What Stuck, What Works, and How Alpha-Stim Fits In

In this episode, Michelle Zetoony and Daniel Baughn wrap up their CBT-I series by discussing what strategies have been most effective, how to maintain progress, and how the Alpha-Stim device can help with insomnia. Tune in for practical tips, personal insights, and a deep dive into sleep science!

Timestamps:
00:00 – Introduction & Welcome
00:14 – What is the Alpha-Stim device?
00:47 – FDA Approvals & Clinical Trials
01:20 – How the Alpha-Stim works (biofeedback, electricity, neurotransmitters)
03:33 – Personal experiences with the device
04:43 – Prescription vs. non-prescription devices
05:45 – Alpha-Stim for veterans & insurance
07:13 – How to research and try Alpha-Stim
08:34 – Insomnia, anxiety, and the placebo effect
09:53 – Is Alpha-Stim like a TENS unit?
12:01 – Wrapping up CBT-I: What has worked?
13:10 – Transition routines & buffer zones
14:31 – Key CBT-I tips for better sleep
16:01 – The 13 essential sleep tips
16:41 – 1. Keep the same wake time every day
17:53 – 2. Go to bed only when sleepy
19:38 – 3. Get out of bed if awake
21:00 – 4. Buffer zone activities before bed
22:01 – 5. Get out of bed if worrying
22:42 – 6. Schedule worry/problem-solving earlier
23:20 – 7. Limit time in bed
24:30 – 8. Use bed only for sleep & sex
25:18 – 9. Don’t nap (with exceptions)
26:13 – 10. Don’t cancel activities after poor sleep
26:59 – 11. Avoid caffeine, alcohol, exercise before bed
27:37 – 12. Accept that poor sleep happens
28:00 – 13. Don’t catastrophize setbacks
28:40 – Final thoughts & encouragement
29:00 – Outro

Resources:
Learn more about Alpha-Stim: https://www.alpha-stim.com/

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CBTI# Insomnia# AlphaStim# SleepHealth# Podcast#

✨ 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. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.

If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or 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