Sleep Unplugged with Dr. Chris Winter

We often talk about the amount of sleep individuals need creates confusion for insomnia patients. In this episode we dive deeper into this concept with a way in which to think about sleep need. In this episode we will: Revisit sleep need  Understand why 8 hours is not right more many individuals Touch on the complicated nature of determining how much sleep one needs to sleep Define the "Good...

Sleep apnea is a very common medical problem that affects a large portion of the population. The treatment options leave much to be desired including what is by far and away the most common treatment: the CPAP device. This reality has led to the quest to find a medical treatment for sleep apnea, and one investigational drug AD109, has received some early attention. In this episode we will: Discuss...

Aging is a certainty of life, and with it comes changes in sleep. Understanding these changes is central to life-long pursuit of healthy sleep. In this episode we will: Discuss whether or not older individuals sleep less than younger individuals Evaluate the role of schedules and schedule flexibility in the sleep of the elderly Learn why the circadian rhythm diminishes with age Spotlight the role...

The menstrual cycle has long been associated with sleep. Emerging research is uncovering more of a bidirectional relationship with sleep. In this episode we will: Provide an overview of the menstrual cycle Evaluate the reciprocity of the relationship between sleep and the menstrual cycle Discuss the roles of estrogen and progesterone in the cycle and how their relationships might affect sleep Revi...

Like it or not, the concept of a sleep divorce seems like it is here to stay. Sleeping in separate beds or bedrooms is a popular option for solving sleep issues, but is it the right choice? Are there better options. In this episode we will: Look at historical research about partner sleep Define a sleep divorce Introduce the Scandinavian Sleep Method Understand how sleep timing/chronotype plays a r...

"You are getting sleepy" is what I think about when I think of hypnosis, and given that it has been looked at as a treatment for insomnia, it makes a lot of sense. While the research linking sleep and hypnosis is a both thin and evolving, there are studies to learn from. In this episode we will: Look at the history of hypnosis as a sleep/insomnia tool Define hypnosis and learn why a fail...

Lately, much seems to be made about the relationship between air quality and sleep. Air purification systems have jumped on the sleep bandwagon as have good old fashioned house plants. But is there any evidence supporting this connection? In this episode we will: Look at research connecting air quality and sleep quality among various populations Evaluate the research linking air quality measures a...

While we have touched on sleep deprivation in other episodes, particularly as it relates to confusion with the concept of insomnia, in this episode, we devote the entire program to a discussion of the topic. In this episode we will: Define sleep deprivation Go through the symptoms of sleep deprivation and research into many of these signs Touch upon how we look for and measure sleep deprivation Co...

The 2024 SLEEP meeting just concluded in Houston where the greatest sleep minds come together and share the amazing academic and scientific projects and research they have been working on. Each year, the Sleep Unplugged podcast brings you some of the more noteworthy research and practical data from the meeting. In this episode we will: Review studies demonstrating poor sleep leading to selecting m...

Insomnia requires a multidisciplinary approach to solve and what's right for one individual may not be for another. In this episode, I introduce eleven different products that I have been sent and talk about who might benefit from their use. In this episode, we will: Discuss Ryze mushroom beverage mix and learn how it might help promote relaxation and serve and a late-night coffee substitute...

The United States Military has a fascinating relationship with sleep. What organization needs it more, but often finds themselves neglecting it. In this episode we will: Explore the sleep challenges of military training schools Document the sleep deprivation of military officers Review the Air Force regulations related to sleep List the various obstacles that often prevent those serving in the mil...

To celebrate the 100th episode of the Sleep Unplugged podcast, here is a all-encompassing list of 100 habits and good practices healthy sleepers employ. How many are you currently following? In this episode we will: Highlight ways to improve your sleep Think about items that might indicate your sleep is not optimized Evaluate our habits, activities, food, and attitudes around sleep Use these 100 t...

In episode 62, we began to look at the role sleep plays in memory. In episode 65, we looked at the condition REM behavior disorder and how this neurodegenerative condition is often associated with telling sleep disorders. We continue both of these dialogues in this episode. In this episode we will: Look at research linking sleep disorders and inadequate sleep to dementia Single out Lewy body demen...

One of the aspects of insomnia that can be both a perpetuating factor and and target for treatment is exploring dysfunctional beliefs. In this episode we will: Explore different types of insomnia beliefs Understand how these beliefs impact insomnia therapy Look at the relationship between dysfunctional sleep beliefs and depression and alcohol abuse Examine sleep beliefs in the general public as we...

Dreams happen, and unfortunately, sometimes those dreams are nightmares. For most, these terrifying nights are few and far between. For a small few, nightmares become a frequent and unwanted nighttime norm. In this episode we will: Revisit parasomnias, in this case nightmare disorder, and determine what defines it Differentiate this disorder from night terror/sleep terror disorder Explore the epid...

Narcolepsy is a misunderstood medical disorder and as such, it generates some fascinating stories and anecdotes when you treat narcolepsy. In this episode we will: Discuss the difficulties narcolepsy patients go through just refilling their medications Dissect the idea of narcolepsy patients and abuse of their drugs Evaluate the enthusiasm the medical community has for the treatment of narcolepsy...

The health benefits of yoga are widely espoused, but for many, the belief is that the benefits are derived mainly from the physical nature of the poses or asanas. The breathing exercises and techniques (pranayama) are often ignored. In this episode, we will: -Explore the sleep-specific benefits of breathwork to not only bring oxygen to the brain, but to also influence the energy of the body (refer...

Though widely regarded as pseudoscience for many years, there has been a recent resurgence in the practice of earthing/grounding. This practice aims to dissipate excess electrical charge and reestablish electrical homeostasis. While the act of grounding is common practice in high voltage appliances, is it really necessary of beneficial in the human body when currents are miniscule in comparison. I...

There are no shortage of insomnia treatments and we have covered many on this podcast. In honor of April Fool's Day, we spotlight 10 unusual treatments and continue our yearly tradition of sharing the funniest listener comments about the show. In this episode we will: Discuss biofeedback as a potential insomnia therapy Evaluate the act of rocking or vibration as a sleep-inducing action Look a...

When it comes to substances affecting sleep negatively, it seems alcohol and caffeine hog all of the spotlight. But what about nicotine? While the number of younger individuals who smoke is declining, the advent of vaping and oral nicotine pouches is rising, and the effects on the sleep of the users is not positive. In this episode we will: Examine the effects of nicotine on sleep Look at the effe...

In a 2017 study, approximately one-third of the respondents reported having fallen asleep driving within the last month. Sleepy driving is a massive public health problem leading to thousands of preventable accidents, deaths, and injuries every year. In this episode we will: Define drowsy driving Outline the scope of this public health problem Evaluate the causes of drowsy driving Look at factors...

One of the most interesting trends in sleep is the growing number of hotels and hospitality centers that are embracing sleep as a primary focus for their patrons. Equinox Hotel in New York City has fully embraced the topic in almost everything they offer their guests from spa experiences to a room that goes "Dark, Quiet, and Cool" with the touch of a button. In this episode, we will: Hig...

Over the last two years, we have covered several circadian rhythm disorders...jet lag disorder and shift work disorder as well as covering the general concept of a circadian rhythm. For some individuals, they have an intrinsic desynchrony  with the times they are expected to be awake. In this episode we will: Review the role of the circadian rhythm in sleep Touch upon previously covered circadian...

Weighted blankets have soared in popularity over the past decade and they often promise better sleep. What exactly dose the evidence say and for what practical purposes can these products be useful? In this episode, we will: Review the nervous system pathways for perceiving touch and pressure Describe how pressure has a calming effect on the body via parasympathetic system activation Explore the o...

A simple piece of cloth over the eyes can have a powerful effect of the quality on an individual's sleep. The evolution of the sleep mask has been profound and the available literature of their effectiveness, particularly in the hospital setting has be extensively studied. In this episode we will: Outline the effects of sleep masks on sleep Review the large body of evidence supporting the use...