Sleep Unplugged with Dr. Chris Winter

Within the field of sleep science, there are few questions asked more frequently than, "How much sleep do we need?" While the answer eight hours seems to make the rounds in the media (and anything less would appear to be cause instant harm or even death), what is the answer? Is the question even answerable? In this episode we will: Evaluate how age is constantly influencing sleep need Li...

Information and advice about better sleep comes from more individuals and sources than can be counted. In our current era of "fake news," it can be difficult to determine is the sleep advice or science behind what you are seeing or reading is legitimate. In this episode we will: Differentiate between misinformation, disinformation, and bullshit Look at examples of each and work towards u...

One often overlooked strategy to improve sleep and manage insomnia is to employs bedtime rituals. While most think of these as activities designed to help kids go to sleep easier, their science is deeply rooted in our sleep health. In this episode we will: Revisit the idea of circadian rhythms and why they are important for sleep health and sleep timing Define the concept of a zeitgeber and how th...

The phenomenon of dreaming is an endless fascinating topic for many individuals, and the concept of lucid dreaming is a never-ending source of interest. What is lucid dreaming and what potential does it hold? In this episode we will: Define the concept of lucid dreaming Explore the history of the practice from its roots in ancient Hindu and Buddhist practices, to its first description by Aristotle...

Over the last several decades, there has been a heightened interested in alternative therapies for sleep disorders, and the practice of yoga as a sleep solution has been frequently investigated. In this episode we will: Define yoga and outline its fundamental philosophy Explore why yoga might be uniquely situated to improve sleep parameters Review research studies exploring yoga and enhanced sleep...

An important subset of parasomnias is sexsomnias--sexual behaviors that arise at night with little or no memory reported from the person involved. In addition to being disruptive to sleep, these behaviors bring with them heightened physical, emotional, and in some cases legal consequences. In this episode we will: Introduce and define sexsomnias Explore the relative short history of this behavior...

One of the biggest misunderstandings in medicine is the differences between sleepiness and fatigue. Add to this poorly defined terms like "tired" and "exhausted," and you have the makings for not only utter confusion, but also the basis for misdiagnoses and treatments that miss the mark completely. In this episode we will: Provide a research background examining the confusion b...

The five senses are our brain's main way of collecting information about our immediate environment. They have a powerful effect on our moods, cognition, and the way we experience the world. They are also integral to the way we sleep and deal with insomnia. I recently met Gretchen Rubin and read her latest book Life in Five Senses. In this episode, we will explore heightening and honing our fi...

There has been an explosion of research looking at relationships between one's proximity to nature and sleep. During the Covid pandemic, this research seemed more pressing than ever and rates of disordered sleep and mental health problems soared. In this episode, we will: Review the research linking improved sleep parameters and access to nature/green spaces List the potential sleep related b...

Perhaps the biggest single influence on your sleep is the surface that you sleep on. Choosing a mattress is a process that combines personal preference, but also an emerging body of science. In this episode, we will talk to our first guest and producer of the show Maeve Winter about her quest to find the perfect mattress for her and her boyfriend. In this episode, we will: Discuss how one uses the...

The 2023 SLEEP meeting just concluded in Indianapolis where the greatest sleep minds come together and share the amazing academic and scientific projects and research they have been working on. I was on the ground in Indianapolis and wanted to share with you some of the more noteworthy research and data that is came out of the meeting. In this episode we will: Look at research related to the subje...

While we discussed sleeping pills on episode 11 of the podcast, there is a lot of unfinished business here. A recent conversation with a distinguished and highly educated colleague about sleeping pills made me question my practice and the practices of many providers.  In this episode we will: Examine the role of cognitive behavioral therapy for insomnia patients who do not have the resources, time...

The media loves to talk about sleeping naked. The topic carries just enough taboo to make it irresistible to readers. Given that up to a third of adults sleep in the buff, is there any real science to supports its sleep and health benefits? In this episode we will: Examine current research about the metabolic effects of sleeping in cooler temperatures and how being naked might support these theori...

Chronic pain is a disabling problem that could affect as many as 1 out of every 5 adult Americans. It is a costly and tragic collection of disorders that often has limited and disappointing treatment options. Could sleep be a central mediator of chronic pain?  Could it be a pathway for treatment? In this episode we will: Contrast the relationship between pain causing disturbed sleep with the condi...

Now that lettuce water and melatonin spray has had their moments, mouth taping seems to be the latest sleep social media trend that everyone is talking about. What does the evidence say about the practice? Is it legitimately helpful? In this episode, we will: Examine the functions of the nose in the respiration process (filtering, humidification, etc.) Attempt to quantify the scope of nocturnal mo...

It would be tough to argue that one of the most important factors that influence your sleep is right under your nose (literally, depending on what position in which you sleep). Our pillow plays a big role in our sleep comfort and quality. In this episode we will: Touch upon when kids should begin using pillows for their sleep Look at evidence suggesting that few people give deep consideration to t...

Our identity as either a good sleeper or a bad sleeper plays an outsized role in the development and persistence of insomnia in individuals. In this episode, we will: Explore the origins of our sleep identity List the common ways individuals decide whether or not they are "good sleepers" Introduce the Dysfunctional Beliefs and Attitudes about Sleep (DBAS) Scale, and how its components of...

Maybe the Rush lyric should have been, "I've got no time for sleepin'" because a huge population of people in this world participate in some form of shift work, and it takes a heavy toll on sleep, health, and the bottom line of their employers. In this episode we will: Examine the inherent sleep deficit that comes with shift work Determine how much sleep the average shift worke...

Everyone wants slow wave sleep, commonly referred to as deep sleep. It's the sleep of youthfulness. It's the sleep of performance. It's the sleep of recovery. It's the sleep through which growth hormone flows. Lots of things promise a deeper sleep, but what really delivers? In this episode we will: Revisit the reasons deep sleep is so important for optimal health Examine the re...

In Episode 5 of the podcast, we explored the confusing entity of mild/borderline sleep apnea and the treatment confusion it causes. In this episode we look at the other end of the sleep apnea spectrum...severe sleep apnea where the only confusion is, "Why didn't your primary care doctor order a sleep study sooner?" In this episode we will: Define sleep apnea and learn how the Apnea...

"I can't shut my mind off at night" is a very common refrain among insomnia patients. Is this a real phenomenon and if so, how does it relate to the disorder of insomnia.  In this episode we will: Review the cognitive role of mental hyperarousal in insomnia Explore how mental de-arousal is an integral part of managing insomnia  Learn how insomnia patients raise their level of arousa...

Sleep tips are everywhere and the more 'surprising' the advice is, the better. While the majority of what is out there is helpful at its core, over time, these tips can distort the actual goal individuals have to develop not only healthy sleep practices, but a deeper understanding and sturdier relationship with sleep. To that end, it's important to dissect these ubiquitous instructi...

In episode 26 of the podcast, we began a discussion about narcolepsy...what it looks like, how it's diagnosed, and why it's so often overlooked. Diagnosis is just the first hurdle as many patients are unaware of or simply not offered the best therapies for the disorder. In this episode, we will:  touch upon theories of treating narcolepsy include non-medication therapies list the major p...

There is no chemical on the plant more tied to sleep disruption and wakefulness promotion than caffeine. As every research paper on the plant points out in the first sentence of the manuscript, caffeine is the most widely consumed psychoactive drug in the world. The consumption of caffeine as spawned its own culture and massive business machine. In this episode we will: discover the history of caf...

The explosion of both medicinal and recreational marijuana use (as well as its derivatives) has led to the obvious question: Does marijuana help an individual sleep better? If you pay attention to those who sell it, the answer seems to be a resounding yes...but is that true. In this episode we will: learn about marijuana and the chemical cannabinoids that are often proclaimed to be sleep-promoting...