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S5 E105 – CBT-I Session 4

In this episode, Daniel Baughn and Michelle Zetoony dive into Cognitive Behavioral Therapy for Insomnia (CBT-I) Session 4. They explore practical strategies to improve sleep, including the surprising benefits of wearing socks to bed and how mindfulness techniques can help calm a racing mind at night. They also revisit key behavioral recommendations from CBT-I Session 2, reminding listeners to:

1) Go to bed only when sleepy—not just fatigued or tired
2) If you can’t sleep, get out of bed and return only when sleepy
3) Use the bed and bedroom only for sleep and sex
4) Wake up at the same time every day and get out of bed within 10–15 minutes
5) Avoid napping

00:00 – Introduction
00:27 – Michelle at Summer Camp
02:14 – Benefits of Wearing Socks to Bed
06:27 – Overview of CBT-I Session 4
08:04 – Sleep Concepts and Mindfulness Techniques
13:39 – Seven Key Parts of Mindfulness

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www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com

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