Sleep Unplugged with Dr. Chris Winter

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 medicationsDissect the idea of narcolepsy patients and abuse of their drugsEvaluate the enthusiasm the medical community has for the treatment of narcolepsyConsider some of the less obvious obstacles narcolepsy patients faceUnderstand the difficulties with the depictions created of narcolepsy patientsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 (referred to as prana or chi).-Review the various stages of breathing and why many individuals practice an incomplete/inefficient form of breathing-Practice a three-part deep breathing diaphragmatic breathing technique called Deerga Sawasam ("Three-part breath")-Link these breathing techniques to the engagement of the parasympathetic nervous system, instrumental in reducing anxiety and relaxing into sleep-List various research studies looking at the positive effects of pranayama in terms of lowering anxiety/stress and improving sleep-Add this to our sleep toolbox as an accessible method for calming our minds and preparing for restful sleepWritten by: Maeve WinterProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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. In this episode, we will:Explain the concept of grounding in modern electrical wiringDiscuss the electrical nature of the human bodyReview studies claiming physiological changes in grounded individuals such as increased ferritin and lower blood glucose levelsEvaluate studies showing grounding effects on blood pressureUse stress as a sleep surrogate and review available literature of the effects of grounding on stress in both animal and human modelsSwitch to pain as a potential sleep disruptor and discuss the studies showing reduced pain and faster recover via groundingTouch on the large limitations of this small body of research and the ways in which bias and poor study construction can influence resultsDispel concerns about the "dangers" of groundingProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 therapyEvaluate the act of rocking or vibration as a sleep-inducing actionLook at various mental tricks like pretending your alarm has just gone offTouch upon visualization techniques involving rising warmth or light passing through the bodyReview acupuncture as an insomnia therapyList the benefits of a clean roomFind ways the direction of your bed might be influencing your sleepProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 sleepLook at the effects of nicotine withdrawal on sleep metricsUnderstand the potential bidirectional relationship of effectCompare the effects with other stimulants and chemicalsEvaluate the potential nicotine dose effect on sleepTouch upon the effect of nicotine on sleep spindle activity and how that might impact memoryProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 drivingOutline the scope of this public health problemEvaluate the causes of drowsy drivingLook at factors making drowsy driving more likely or dangerousCharacterize the level of impairment in terms of alcohol consumptionTouch upon laws about drowsy driving accidentsIdentify drowsy driving risk factorsList ways to mitigate the problemProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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:Highlight some efforts by hotels in the past to fold sleep into their servicesContrast the Equinox Hotel's massive exploration of ways to improve sleep with British Cycling's "Marginal Gains" philosophyTouch on hospitality research that supports their patrons wanting an enhanced physical environment, and better interactions/outcomes, and how focusing on sleep can achieve this goalExamine the physical space of the hotel room and understand how its appointments affect sleepGo beyond the hotel room to look at food menus, fitness club offerings, and spa treatments as means to improve sleepThink about the potential hotel/sleep industry partnerships with the hotel the ideal proving grounds for emerging sleep products and technologyProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 sleepTouch upon previously covered circadian disordersDefine chronotype its relationship to quality sleepExamine the parallels with circadian disorders and the transition to daylight saving timeUnderstand the causes of circadian rhythm disorderList some treatments for these disordersProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 pressureDescribe how pressure has a calming effect on the body via parasympathetic system activationExplore the origins of more widespread weighted blanket use in the autism and sensory integration communitiesWeigh the available research concerning weighted blankets and sleep/insomniaDiscuss theories on why weighted blankets might exert their effectsTouch upon other conditions that weighted blankets might help treatProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

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 sleepReview the large body of evidence supporting the use of sleep masks in hospitalized patientsList the specific medical populations that have been shown to benefit from eye masksExplore the positive impact of eye masks of circadian sleep disordersExamine a study linking eye masks and episodic learning/memoryDiscuss the improvement of sleep in pregnant women who wear sleep masksDifferentiate the various types of masks that are available for individuals to choose fromProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Picking the right mattress and pillow is important. Choosing the right material that goes over your mattress is equally essential. Bedding materials come in many forms and they can make a difference in your sleep experience. In this episode we will:Look at the research about bedding and disease modificationUnderstand the temperature-regulating properties of various fabricsExplore cotton as a bedding material and how the addition of performance fibers can enhance the cooling properties of the materialEvaluate linen as a bedding material and learn how newer forms can help is become a cooler fabric while retaining the properties that make if feel more upscaleProvide an overview of polyester, perhaps the fabric with the biggest quality range in the bedding spaceConsider silk and how it might be the best fabric for sensitive skin or for people with certain dermatological conditionsDiscuss the cooling nature of bamboo and its low impact on the environmentLargely ignore flannel as a bedding abominationTouch upon Tencel and its unique textural propertiesProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

It's hard to find insomnia without a healthy dose of fear or anxiety. Few individuals make an appointment to see a sleep specialist only to let them know that the situation is no big deal and frankly enjoyable.  Fear not only plays a huge role in the development and worsening of insomnia, it also offers an insight into a potential solution. In this episode we will:Review the incidence of anxiety in this country and the percentage of individuals diagnosed with anxiety who also have insomniaDefine anxiety and how it works in insomniaLook at the role fear plays both in insomnia and how it functions as a central target in CBTiConsider how some aspects of CBTi can often create fear as well as alleviate itLook at the insomnia cycle within social media and popular media and how it creates its own fearUnderstand the role of fear and the fear response amplitude within our neural circuitry as a potential risk factor for developing insomniaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

The research on sleep and cell phone use is negative and there is an overwhelming amount of it. The negative impacts on sleep affect all age groups and demographics. While the impact on mood, memory, and attention is clearly sizable, the impact on sleep exists independently from these effects.  In this episode we will:Examine the effects of cell phone use in three populations: adults, college-age students, and adolescents/school-aged childrenDetermine the scope of cell phone use at bedtime and beyondMeasure the impact phone use has on sleep, including sleep onset, sleep quality, and sleep amountList the features of phone use at night that may explain the detrimental effectsReview the impact curtailing cell phone use at night can have one sleepProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

While brain fog has been described in many contexts, its incidence has soared since Covid. While the existence  of brain fog is clearly real, its lack of clear definition and delineation from similar disorders does inject diagnostic and therapeutic confusion into the clinical setting. In this episode we will:Offer elements central to the definition of brain fogTouch upon the demographics and incidence of the disorder, with particular attention to CovidReview the history of the disorderLook at theories related to the pathophysiology of brain fogEvaluate the interplay of sleep and brain fogDiscuss the development of a brain fog assessmentList some potential brain fog interventionsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

If catathrenia (Episode 30) is the parasomnia that bothers everyone except the sleeper, exploding head syndrome (EHS) is the parasomnia the only bothers the sleeper, and very much so at that. Imaging being awakened by a sound so loud and dreadful that you awaken certain that you are about to die. In this episode we will:Define exploding head syndromeReview the key characteristics of the parasomniaExplore the history and legend of EHSExamine the demographics of the disorderUnderstand the incidence and age range of the parasomniaMention theories that might explain its underlying causeDiscuss potential treatment optionsProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

In 2023, the Surgeon General Dr. Vivek Murthy released an 82-page advisory entitled, "Our Epidemic of Loneliness and Isolation" and it details the health consequences of social isolation and lack of social support. In the report, sleep was specifically highlighted as an aspect of health affected by social isolation. This highlights an important connection and potentially and avenue of insomnia treatment. In this episode we wilLDefine loneliness and social isolationExamine the scope and trajectory of the problemList contributors including Covid and personal electronics/social mediaUnderstand the role of social isolation in insomnia and how data supports the linkEvaluate the role of work/workplace environment on sleep through the lens of social isolationProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Happy new year! It's 2024 and with a new year comes resolutions to join a gym and get into shape. The podcast has explored exercise and sleep relationships before, but is there a benefit to lifting weights? In this episode we will:Touch on current gym use statisticsRevisit the impact sleep has on weight training, recovery, and athletic gainsDetail the impact on specific strength training exercises and sleepUnderstand the impact of weight training on sleep quality and depression indicesLook at research showing sleep apnea improvement in individuals who weight trainProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Another year calendar year of the Sleep Unplugged podcast has come to a close. With the escalation in podcast popularity soaring, the 2023 Sleepy Awards seem all the more important and exciting.  It's fun to sing the praises of these special sleep colleagues as 2023 comes to a close. Join me as we celebrate some of the brightest stars within the field of sleep.The 2023 Sleepy Award winners are:Social Media Warrior                    Dr. Funke Afolabi-Brown (@restfulsleepmed) Sleep Outsider Award                  Tommy Tucker (@ttuckerwwl) Sleep Vanguard Organization   MyFitnessPalSleep Sports Organization          Oklahoma City Thunder Sleep Podcast of The Year          Talking Sleep (AASM/Dr. Seema Khosla)Best Insomnia Advice                    Dr. Jade Wu (@dr_jade_wu)Book of the Year                               Sleep To Heal: 7 Simple Steps to Better Health                                                                    Dr. Abhinav Singh (@sleep_vigilante)                                                                     Charlotte Jensen (@author.char.jen)                  Sleep Crusader Award                 Julie Flygare  (@remrunner)Produced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Throughout the podcast, we have shone a light on obstructive sleep apnea syndrome, but the lesser known (and less common central sleep apnea) has gotten little attention. In this episode, we will: Define central sleep apnea Differentiate central apnea from obstructiveUnderstand the mechanisms that create central apneaDescribe how obstructive and central apneas differ both physiologically as well as how they are differentiated diagnosticallyContrast the forms of central sleep apnea seen in adults and childrenList the various types and causes of central sleep apneaReview the treatments of central sleep apneaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

Sleep trackers are everywhere and depending on the voice you are listening to, they are either the secret to hacking your sleep or worthless pieces of plastic on your wrist. The world of consumer sleep trackers is vast and confusing. In this episode we will:Discuss the basics of monitoring sleepUnderstand the role of surrogates in the measurement of sleepExamine the history of research actigraphy devices and their evolution to become the first generation of sleep wearablesFollow the development of second generation devices and the expansion of the parameters they measuredOutline the uses for these devicesDive into the strengths and limitations of these devicesLook at what current research has to say about these devicesList the problems with this technology in the marketplaceProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!