Sleep Unplugged with Dr. Chris Winter
Dr. Chris Winter, a board-certified neurologist and sleep specialist, hosts this unscripted podcast exploring sleep-related topics. He covers sleep disorders, current research, and controversies in the field. With 30 years of clinical experience, he shares insights from his books 'The Sleep Solution' and 'The Rested Child'. The show aims to demystify sleep for a general audience.
Episodes
#217 - Modern Night Shift and Circadian Adaptation: Up All Night
Our current gig economy did not just create new jobs, it expanded a whole new category of night worker, from rideshare drivers to online freelancers to overnight fulfillment teams. Today (or tonight rather), our bodies are struggling to make the switch. In this episode we dig into what that circadian resistance actually costs your heart and metabolism long-term, and the handful of interventions th
#216 - Nasal Strips and Sleep: Leave Me Breathless
Nasal strips have been a fixture in pharmacy aisles and on athletes' faces for decades, sold on the promise of easier breathing, but the peer-reviewed evidence often tells a different story than the packaging does. We put nasal strips and internal dilators through the RCT wringer and sort out what these devices can and can't actually do, from your bedroom to the finish line. In this epis
#215 - Seqoquel and Insomnia: Same Thing From The Same Old Cause
Ten million prescriptions a year, and most of them aren't for what the drug was built to treat. Seroquel started life as an antipsychotic — engineered to quiet psychosis, not close your eyes. Somewhere along the way it became one of the most common "off the record" sleep aids in America, riding on a side effect nobody set out to sell. The evidence behind that shift is thinner than m
#214 - Top 10 Sleep Threat Power Rankings: They Couldn’t See It
Most "top sleep threats" lists stick to one lane — pediatric or adult, clinical or cultural. Dr. Funke Afolabi-Brown's list refuses to. It jumps from kids' airways to menopause to AI chatbots, and by the end a pattern emerges: the same symptom, in different bodies, keeps getting waved off as normal. In this episode we will:Work through pediatric snoring dismissed as harmless an
#213 - Research from the 2026 SLEEP Scientific Conference: Something New
Every June, thousands of sleep researchers descend on one city and quietly rewrite what we think we know about a third of our lives. This year it was Baltimore's turn, for the 40th annual SLEEP meeting — and the data that came out of it hits closer to home than usual: blood pressure, diabetes, teenage phones, and why "night owl" might really mean "lonely." Here are my Top
#212 - Deep Sleep and REM Sleep: A Deeper Understanding, Lost In A Dream
Deep sleep and REM sleep get lumped together as "good sleep," but they're almost opposite states — one is the quietest your brain gets all night, the other is nearly as active as being awake. In this episode we pull the two apart: how we stumbled onto each of them, what's happening chemically while they run, and why one of them quietly shrinks as we age while the other holds st
#211 - Insomnia and Sleep Apnea: Just Don’t Know
We tend to think of insomnia and sleep apnea as two completely different sleep disorders. One means you can't sleep. The other means you stop breathing. Simple, right? Not so fast. In reality, many people with sleep apnea don't complain about snoring or excessive daytime sleepiness. Instead, they complain that they wake up repeatedly throughout the night and can't stay asleep. In th
#210 - Top 10 Sleep Threat Power Rankings: Stop Right Now, Thank You Very Much
This week marks the 12th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Upneet Chawla, MD (@sleeping.beauty_md). Upneet is an internist and board-certified sleep specialist. In this episode, she has graciously provided us her list. In this episode we will:Find out what Dr. Chawla thinks are the top threats to your sleepIncorporate a
#209 - Sleep Quantity or Consistency…which is Queen?: Your Future’s At Stake
Sleep duration has always been the headline number in sleep science, but mounting research is pushing the conversation toward something less obvious: how consistent your timing is from night to night. In this episode we dig into a debate that's far from settled, and into a statistical trap that may be quietly distorting it. WIn this episode we will:Break down the four separable pillars of sle
#208 - Menopause and Sleep Update: Outside This Woman's Work
Menopause has always been linked to sleep disruption, but the story has changed dramatically since we last covered it in episode 3. Hot flashes and night sweats still matter, but newer research is pushing us to think more broadly about brain temperature regulation, insomnia, mood, sleep apnea, cardiometabolic risk, and a new generation of nonhormonal medications that directly target vasomotor biol
#207 - Insomnia and Narcolepsy: Tired of the Same Old Story
Narcolepsy is often described as a disorder of excessive daytime sleepiness, but that description only tells part of the story. Many people living with narcolepsy also struggle with fragmented, restless, and unrefreshing sleep at night; and these symptoms that can look a lot like insomnia. In recent years, researchers have increasingly viewed narcolepsy as a disorder of sleep-wake instability, whe
#206 - Sleep Trackers in the Clinic--Help or Harm?: I Guess I Gotta Buy It
Sleep trackers have become one of the fastest-growing trends in modern health culture. Rings, watches, apps, and mattress sensors now promise to measure everything about your sleep, but are these devices actually helping us sleep better…or simply giving us one more thing to worry about? In this episode, we will: Discuss whether sleep trackers improve sleep health or simply increase sleep-related a
#205 - Socks In Bed: Taking All The Heat On Your Feet
People tend to have surprisingly strong opinions about wearing socks in bed. Some people swear by them, claiming they fall asleep faster and sleep more deeply. Others find them uncomfortable, claustrophobic, or far too warm. But beneath this oddly polarizing sleep habit lies some genuinely fascinating science involving thermoregulation, circulation, and the body’s preparation for sleep. In this ep
#204 - Nidra for RLS: Voltage Running Through Your Skin
Restless Legs Syndrome has long been treated as a medication problem. But what if one of the most important clues was hidden in the thing patients already know: movement helps. Nidra, a prescription neuromodulation device using tonic motor activation, attempts to borrow the benefit of movement without requiring patients to pace the bedroom at 2:00 AM. In this episode we will:Review how Nidra stimu
#203 - What’s Next To Your Bed?: In The Dark, Try To Make It Work
What’s on your bedside table? A lamp? A phone? A book? A bottle of melatonin gummies? A tangled charging cable? In this episode we explore what our bedside environments reveal about our relationship with sleep itself. Using real listener-submitted nightstands and bedside drawers — including my own — we introduce the Sleep Sanctuary Index (SSI™), a playful but evidence-informed scoring system desig
#202 - AI Sleep Therapists: Machines to Save Our Lives, Machines Dehumanize
Artificial intelligence is quietly moving into one of the most human spaces we have: therapy. Chatbots now deliver cognitive behavioral strategies, respond with empathy, and are available 24/7 at a fraction of the cost of traditional care. But does that mean the therapist is on the verge of extinction? Or are we misunderstanding what therapy actually is? In this episode, we explore the science, th
#201 - Top 10 Sleep Threat Power Rankings: I Should Be Scared, But I Feel No Fear
This week marks the 11th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Ellen Wermter FNP-BC. Ellen is a nurse practitioner and board-certified behavioral sleep specialist. In this episode, Ellen has graciously provided us her list. In this episode we will:Find out what Ellen thinks are the top threats to your sleepFocus on how nurs
#200 - Sleep Reflections and Hopes: 200 More Before I Sleep
Sleep has never been more visible...or more complicated. In a world of sleep scores, optimization strategies, and endless advice, the pursuit of better sleep has quietly shifted into something more rigid, and for many, more stressful. At the same time, the science of sleep has never been stronger, and the opportunity to reshape how we think about insomnia and restoration has never been greater. No
#199 - Sleep Fixes With Fine Print: The Only Risk That You Would Take
Sleep fixes are everywhere—magnesium, melatonin, mouth taping, CPAP, turmeric, even that glass of wine before bed. And the truth is, most of them work. But what often gets left out is the fine print: the dosing, the timing, the patient selection, and the unintended consequences that can quietly turn a good idea into a bad outcome. In this episode we will: Examine how magnesium supplementation can
#198: The Loneliness Epidemic and Insomnia: Out by Myself
Insomnia is often framed as a nighttime disorder—but what if, for many patients, it’s also a daytime problem of disconnection? As loneliness emerges as a major public health issue, a growing body of research suggests that social isolation and poor sleep may be deeply intertwined, each reinforcing the other in a self-sustaining cycle. Drawing on the work of Vivek Murthy and current sleep science, t
#197 - Top 10 Sleep Threat Power Rankings: The Challenges We're Facing
This week marks the 10th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Vanderbilt Professor of Neurology and Sleep Medicine Dr. Beth Malow. In addition to promoting her new book Beyond the Politics of Contempt—Practical Steps to Build Positive Relationships in Divided Times, Dr. Malow has graciously provided us her list. In this epi
#196 - Red Light Therapy: All I See Is Red
Red light therapy has moved well beyond the world of skincare and into something far more biologically intriguing. From mitochondrial function to retinal aging to chronic tendon pain, specific wavelengths of light, particularly in the 630 to 670 nm range, are being studied for their ability to influence how our cells produce energy, respond to stress, and recover from injury. While the science is
#195 - Pillow Fight 2026: Lay It On The Line
It's NCAA Selection Sunday, and that means the Pillow Fight is back. This year we've assembled 16 new pillows, each full of hope that they will be the last pillow standing and hoist the SideSleeperZ Cup. In this episode, we will:Explain the second annual Sleep Unplugged Pillow Fight tournamentTouch upon how important choosing the right pillow is for sleepBreakdown the scoring system (25%
#194 - Nocturnal Headaches and Sleep: No More Pain While You Sleep
Waking up with a headache can feel ominous. Is it stress? Sinus pressure? Something neurological? In this episode of Sleep Unplugged, we break down nocturnal headaches in a practical, clinically grounded way. In this episode we will:Review the most common causes of headaches that wake you from sleep, including migraine, cluster headache, hypnic headache, and sleep apneaLearn how nocturnal headache
#193 - Insomnia and Success: Gonna Hit The Big Time
Success looks good in the daylight, but at night, it often looks very different. In this episode we explore why insomnia is so common in driven, high-achieving, Type-A personalities. Is it stress? Hyperarousal? The Zeigarnik effect? We unpack the science, the psychology, and the cultural narrative that may be quietly rewarding sleeplessness. In this episode, we will:Discover what the research says
#192 - Top 10 Sleep Threat Power Rankings: Can I Go To Bed & Sleep Tonight?
This week marks the 10th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Dr. Margaret Park. In this episode we will:Find out what Dr. Park thinks are the top threats to your sleepFocus on how Dr. Park looks at practical patient and system failuresLearn why Margaret's list marks a different view of sleep problems than lists before
#191 - Creatine and Sleep: When You Sleep, Your Muscles Would Bulge
Creatine has been a staple in the gym bag for decades. But is it just for bodybuilders chasing one more rep, or does it have something to say about sleep, brain energy, and resilience in a sleep deprived world? In this episode we will:Break down what creatine actually is and how it works at the cellular level as a rapid energy buffer for muscle and brainExplore why athletes swear by it, what the d
#190 - Restless Legs Syndrome Shake-Up: Every Time a Problem Ends, Another One Begins
Restless legs syndrome used to feel simple. If the legs were jumping, we reached for a dopamine agonist, the safer alternative to older meds. Over time, we learned that the very medication calming symptoms could make the condition worse. But just as guidelines changed in favor of gabapentin and related medications, new research raised concerns about the medications link to cognitive decline and de
#189 - Insomnia Electronics: Electricity So Fine
This month’s insomnia episode explores a provocative idea: can certain electronics actually help insomnia rather than harm it? While screens and devices are often blamed for poor sleep, some technologies aim to calm the nervous system, teach self-regulation, or reduce the anxiety that keeps insomnia going. In this episode we will:• Revisit the parasympathetic nervous system, the vagus nerve, and w
#188 - Top 10 Sleep Threat Power Rankings: I’m Tired but I’m Working
This week marks the 9th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Dr. Seem Khosla. In this episode we will:Find out what Seema thinks are the top threats to your sleepFocus on sleep priority failures...both of the patient and the clinicianLearn why Dr. Khosla's list marks a different view of sleep problems than lists before
#187 - Why is Donald Trump So Sleepy? My Mind Is Fading
Recent headlines and viral clips have reignited conversation about Donald Trump appearing to fall asleep during public events. What’s actually going on? Trump has repeatedly said, in his own words and in interviews, that he doesn’t sleep much and doesn’t believe he needs much sleep. In this podcast we will:Provide a brief tour of presidential and political history that shows short sleep has been c
#186 - EMF and Sleep: Rays of Violet and Electric Blue
Electromagnetic fields (EMF) are everywhere—from our phones to our Wi-Fi to the wiring in our homes. But do they actually disrupt sleep… or is this another modern sleep villain that gets more attention than it deserves? In this episode of Sleep Unplugged, we will:Define what EMF actually is (ELF vs RF, and why “non-ionizing” matters)Learn what research says—and doesn’t say—about EMF and the brain,
#185 - Insomnia Resolutions: Seeing My Past to Let It Go
This week on the Sleep Unplugged podcast, we are looking at sleep resolutions made for the new year and why they often fail. In this episode, we present six insomnia resolutions that don’t ask you to “try harder” — because insomnia isn’t a motivation problem, a discipline problem, or a character flaw. In this episode we will:Reframe why New Year’s sleep resolutions failThink about insomnia as a br
#184 - 2025 Sleep Unplugged Awards: I Will Be King
Once again we come to the end of another year and our 4th Annual Sleep Unplugged "Sleepy" Awards are upon us again. Join me in honoring the best and brightest in sleep in this podcast episode:The 2025 Sleepy Award winners are:Social Media Warrior Dr. Christopher J Allen (@sleepdrchris) Sleep Outsider Award The Nap Ministry/Tricia Hershey (@thenapm
#183 - Top 10 Sleep Threat Power Rankings: You Can't Live Like This
This week marks the 8th month we have put out the Top 10 Sleep Threats Power Rankings, and this week, we have a special guest assessor, Dr. Roxanne Prichard. In this episode we will:Find out what Roxanne thinks are the top threats to your sleepFocus on wealth inequalityLearn why Dr. Prichard's list does not contradict our previous lists, but may very well explain them.Produced by: Maeve Winte
#182 - So You're Having A Sleep Study: Lying In Bed
Ever wondered what really happens during a sleep study — and why we still rely on them more than 50 years after their invention? Take a behind-the-scenes look at the overnight sleep study, from its surprisingly quirky origins to its modern-day role in diagnosing sleep apnea, narcolepsy, parasomnias, and more. In this episode we will:Learn how the polysomnogram was born — and why it became the gold
#181 - Sleep Aids and Dementia: All Manner of Pills
You probably saw the headlines out of California as they sent a jolt through the sleep world as well as social media: Do common sleep medications increase your risk of dementia? In this episode we will:Review what the UCSF study actually found — and what the headlines got wrongDetermine which medications are most often implicated (benzodiazepines vs Z-drugs vs trazodone)Take a deep dive into the t
#180 - Top 10 Sleep Threat Power Rankings: Sleeping Eyes, You’re Missing (Out)
This week marks the 7th month we have put out the Top 10 Sleep Threats Power Rankings, but it's the first time we have devoted an entire episode to the list. This week, we have a special guest assessor, Dr. Jade Wu. In this episode we will:Find out what Jade thinks are the top threats to your sleepFocus on mental health as a sleep detractorLearn more about the concept of FOMO or "fear of
#179 - The 4th Annual Holiday Sleep Gift Guide Extravaganza: The Perfect Gift
Fear not, the Sleep Unplugged podcast is once again here to solve your holiday shopping dilemmas with some of my favorite sleep product companies. In this episode, we will explore a host of sleep-themed gift ideas and product recommendations. In this episode, we will feature the following products:SideSleeperZ slip-proof sleep maskAuthenticity50 beddingBee Ulmo honeyBlueAir air purification system
#178 - Orexin Agonists Are Here: This Is The New Stuff
The orexin receptor agonists are coming. After years of managing narcolepsy with stimulants, sodium oxybate, and wake-promoting agents, we soon will have medications that target the root cause of the disorder: the loss of orexin signaling. These new drugs—developed by Takeda, Alkermes, and Centessa—aren’t just incremental improvements. They represent a genuine shift in how we understand and treat
#177 - Sleep Fragmentation - Picking Up the Pieces
At the root of many sleep disorders of sleep fragmentation. It's a big part of sleep medicine that many people don't know much about. In this episode we will:Define sleep fragmentationContrast the differences between arousals from sleep and awakenings from sleepUnderstand why sleep fragmentation goes unnoticed by providers and patients alikeList some common causes of sleep fragmentationR
#176 - Media and Insomnia: It’s So Hard To Tell From Just A Magazine
The media can be a fantastic source of information about insomnia, or it can be a lens that distorts and confuses the issue. In this episode we will:Contrast to contemporary insomnia articles from popular mediaUnderstand the difference between causation and relationshipsLearn how the use to percentages can distort the scale of an effectRead how media frequently confuses "sleep deprivation&quo
#175 - World Series, Performance, and Sleep: Out of the Blue
For the first time in my career, two team for who I work will meet for the championship, this time it's the Los Angeles Dodgers (my 10th year with the club) and the Toronto Blue Jays (my 3rd year with the club). In this episode we will:Discuss my work in MLBTalk about how these two teams came to sleep medicine as a performance toolLearn how anybody or any organization could benefit from sleep
#174 - Hydration and Sleep: It's In The Water
We talk endlessly about caffeine, alcohol, and sleep—but what about plain old water? In this episode, we will:Dive deep into the fascinating relationship between hydration and sleep qualityExplore how dehydration disrupts sleep architecture—raising heart rate, cortisol, and even airway resistanceLearn how hydration supports thermoregulation, helps maintain slow-wave sleep, and prevents the dry-mou
#173 - Sleep and Altitude: Only Look Up
Whether you’re skiing in Aspen, hiking Kilimanjaro, or just wondering why sleep feels so strange in the mountains, altitude messes with your rest in fascinating ways. In this episode we will:Explore the biology of what’s really happening in the brain and body when oxygen thins outFind out why your sleep becomes fragmented and restless, and what recent research reveals about the role of hypoxia, pe
#172 - Sleep Hygiene is Not Insomnia Therapy: Save Me Tonight
We’ve all heard the sleep hygiene advice: turn off your screens, keep your room cool, avoid caffeine after lunch. While we can agree that these practices set the stage for better sleep, does engaging in them actually help those with sleep problems? In this episode we will:Examine the intended role of sleep hygieneLook at what research tell us in terms of using sleep hygiene as a tool for insomnia
#171 - Getting Your Kid To Sleep Through The Night: Crying In My Sleep
Few parenting debates stir more passion than how to help a baby sleep. In this episode, we will:Explore the science and controversy behind “cry it out,” Ferber/check-and-console, and gentler alternativesReview what research says about sleep outcomes, stress, and attachmentThink about this concept in relationship to varyting sleep needsUnpack the safety concerns around bed-sharing and why guidance
#170 - Sleep Earbuds and Earplugs: Of Course I’ve Had It In The Ear Before
When it comes to sleep, sometimes silence is golden—and sometimes it needs a little help. In this episode, we’ll explore the world of earplugs and earbuds designed to quiet the night and protect your rest, because sometimes the best way to protect your dreams is to put a little something in your ear. In this episode we will:Determine why reducing noise can make such a difference for falling asleep
#169 - Periodic Limb Movement Disorder: Out At Night Moving
We’ve all seen it—or maybe we’ve been told we do it: twitching, jerking, or kicking in the night. But when does this common sleep quirk cross the line into a diagnosable condition? In this episode, we will:Define Periodic Limb Movement Disorder (PLMD) and explain how it differs from simple nighttime movementsExplore its surprising prevalence in both adults and children—and its strong ties to Restl
#168 - #MASA (Make America Sleep Again): Wake Me Up When September Ends
Did you know…Only 57% of Americans now say science has a mostly positive effect on society—down 16 points since before COVID?And yet, 83% of people still trust their doctor more than anyone else when it comes to vaccine advice?We’ve all lived through it—the pandemic reshaped our health, our trust, and our divisions, and those dividisions have been on full display recently as hearings have highligh
#167 - Frequent Nighttime Urination: All Through The Night
When it comes to insomnia, many people begin their journey staring at the clock after yet another middle-of-the-night bathroom trip and wondering: is it my bladder or my sleep that’s broken? In this episode, we will:Define what nocturia is—and what counts as normal versus abnormalExplore why most people wake up first and then feel the urge to urinateReveal how nocturia can be a surprising red flag
#166 - 10 Ways to Sleep Better in a Hotel: Take Me to The Hotel
We’ve all been there—different bed, strange noises, mystery thermostat settings—and suddenly your “dream” vacation or business trip comes with a side of sleeplessness. But hotel sleep doesn’t have to be a gamble. In this episode, we will:Explore why the “first night effect” sabotages rest in unfamiliar placesShare 10 science-backed strategies to optimize any hotel room for sleepLearn how to manage
#165 - Headache and Sleep: Gotta Painful Swelling Brain
Headaches don’t punch the clock at bedtime — in fact, for many, night is when they strike hardest. In this episode, we’ll:Explore how disrupted sleep can trigger and intensify migraines, cluster headaches, hypnic headaches, and chronic daily headacheExamine the role of sleep apnea in “morning headaches” and how CPAP therapy can make them disappearReview the latest research linking insomnia treatme
#164 - Temperature vs. Tired: Which Sign is Vital?
At every medical appointment, certain rituals unfold: height, weight, blood pressure, and—almost reflexively—temperature. But in asymptomatic patients, how often does that temperature reading actually matter? In this episode, we will:Examine the origins of routine temperature checks and their current clinical valueExplore data showing how infrequently temperature readings in well visits lead to me
#163 - Insomnia and Public Health: You're Looking Tired And More Than A Little Human
We all think we know what insomnia is: trouble sleeping, tossing and turning, maybe staring at the ceiling until sunrise. But does the public really have a clear picture of insomnia and does that impact the massive health impact it has? In this episode, we will:Explain how insomnia is not a single problem but a progressive condition, starting with a few rough nights and, in some, developing into a
#162 -Sleep in the Gilded Age: If You Know Your History
In our modern world of blue light and burnout, it’s easy to forget that sleep has always been shaped by the forces of its time. In this episode, we travel back to the Gilded Age—a period of dazzling progress, deep inequality, and curious beliefs about sleep. In thenis episode, we will:Explore how medical professionals in the late 19th century understood sleep—and misunderstood insomniaLearn what p
#161 - Sleep on Television: The Dream’s Dream on the Small Screen
We’ve talked extensively about sleep and its science, but what happens when sleep becomes the story itself—on screen? Television has portrayed sleep, sleeplessness, and dreaming across decades of iconic storytelling. In this episode we will:Highlight classic TV episodes where sleep or sleep disorders play a central roleExamine how sleep is portrayed in multiple genresReview how accurately sleep is
#160 - Still Sleepy After CPAP: I'm Not Dead, I'm Not Myself
We’ve explored sleep apnea in depth on the podcast—its causes, its severity, and the many ways it’s treated. But what happens when the sleepiness lingers, even after treatment? In this episode, we will:Define sleep apnea, what it is—and what it isn’tLearn how excessive daytime sleepiness is defined, both on its own and in the context of sleep apneaReview the most common and effective treatments fo
#159 - Extreme Insomnia: You're Killing Yourself If You Don't Believe It
The Atlantic recently published a feature article entitled "Why Americans Can't Sleep." The article was written by Jennifer Senior, and fantastically accomplished writer (2022 Pulitzer Prize for Feature Writing, the 2022 National Magazine Award for Feature Writing, and the 2024 National Magazine Award for Columns & Essays) and details not only her own personal struggles with ins
#158 - Bruxism: Put You Through the Grind
Bruxism or teeth grinding is a remarkably common occurrence and often happens during our nightly sleep period, disrupting sleep quality and continuity. In this episode we will:Define bruxismExplore the epidemiology of the conditionLook at some of the causes of teeth grindingTouch upon proposed mechanisms of bruxismReview recent bruxism researchList common treatments for the conditionProduced by: M
#157 - Weight Loss Drugs and Sleep Apnea: One Pill Makes You Small
Weight loss drugs are everywhere and recently Zepbound (tirzepitide) made big news when it became the first FDA-approved sleep apnea therapy for mild to moderate sleep apnea. In this episode, we will:Introduce and explain weight loss medicationsReview the studies that convinced the FDA to approve Zepbound for sleep apneaProvide an overview on this class of weight loss medicationsEvaluate the risks
#156 - Research from the 2025 SLEEP Scientific Conference: Make Me a Poster
You are looking live at the Seattle Conference Center where sleep researchers from around the world are converging to carry around tote bags and share the latest and greatest sleep research. I was there and saw it all. In this episode we will:Discuss AI and its emerging role in sleep researchLearn why napping continues to show positives in attention and performanceContinue the focus on chrononutri
#155 - Oral Appliance and Sleep Apnea: Put Your Money Where Your Mouth Is
So far on the podcast we had talked about sleep apnea as well as the treatments CPAP and surgery. On this episode of the podcast, we discuss another popular treatment option: oral appliances. In this episode we will:Review the pathophysiology of obstructive sleep apneaOutline the mechanism via which oral appliance workList the pros and cons of oral appliance for surgeryDiscuss how the oral applian
#154 - Sleep and the Threat of Danger: I Won’t Do You No Harm
One of the biggest obstacles in insomnia treatment is the perceived threat of physical harm related to the sleep difficulty. It's a major cog in the insomnia-fear-arousal cycle. In this episode we will:Utilize two case studies to illustrate the disruption that fear of harm causes with insomnia recovery Discuss insomnia is a disorder of distress, not dangerTalk about the lack of any evidence t
#153 - The Ten Worst Things For Sleep: Baby Did a Bad Bad Thing
When we did the snooze button episode of the podcast, it all started with a declaration that the snooze button was the worst thing for sleep. While it's fairly clear the snooze button is not, what is? In this episode, we list the top 10 worst things for sleep. In this episode we will:List what I believe the top ten worst things for sleep areProvide a nugget of research to back it upThis will
#152 - Sleep and Temperature Regulation: Gonna Make You Sweat
Sweating at night is a common complaint in the sleep clinic. While night sweats are often thought of as being the exclusive domain of post-menopausal women, their causes can be surprisingly varied. In this episode we will:Review the epidemiology of night sweatsList the cause both benign and more concerningDiscuss how night sweats specifically impact sleep quality and architectureReview interventio
#151 - Sleep and Back, Neck, and Shoulder Pain: Sorry For The Hurt
When it comes to symptoms that cause us to seek medical help, there are few that top pain. Pain occupies a unique space within the world of sleep, in particular back, neck, and shoulder pain. In this episode we will:Provide an overview of sleep-related painExplore the relationship between sleep disturbances and painLearn how sleep disturbances can be a strong predictor of the development of painEx
#150 - Bedtime Stories: Without You, I Just Can’t Go To Sleep
Over the last several years, adult 'bedtime stories' have become a ubiquitous internet method used by many to help themselves fall asleep at night. In this episode we will:Define bedtime storiesExplore what makes them useful for some as a bedtime ritual for sleepDiscuss the role these techniques play in insomniaDissect the ways in which these stores could actually work against someone ov
#149 - Creating a Bedroom Sanctuary: Here May Ye Rest A While
There is nothing more pleasing to the soul than wandering into a space that makes you feel protected, present, and at peace. Many elements involved in the creation of a comfortable bedroom sanctuary have been covered on the podcast. Now, we work to synthesize them all into your Zen den masterpiece. In this episode we will:Think about how room color choices affect relaxation and sleepDesign the lig
#148 - The Truth About Medical Practices: It’s an Illusion
As the owner of a private medical practice, I know how difficult it is for the solo provider/small group to keep the doors open and deliver quality care, especially if the providers participate with insurance carriers. This fact not only affects providers, but as we will explore in the episode, it can often directly impact they options for care a patient receives. In this episode we will:Understan
#147 - Idiopathic Hypersomnia: All I Wanna Do Is Wake Up In The Morning
We have talked extensively about Type 1 and Type 2 narcolepsy on the podcast, but what about its mysterious cousin idiopathic hypersomnia (IH)? What is IH and why is it so hard to diagnose? What is its relationship with narcolepsy, and how do we treat it? In this episode we will:Define idiopathic hypersomniaLook at its incidence rate next to narcolepsyList the key characteristics that differentiat
#146 - Cognitive Shuffling: Ain’t Nothin’ To It
A recent New York Times article entitled "A Simple Technique to Help You Fall Asleep" by Christina Caron details a technique dubbed cognitive shuffling that took the internet by storm as a treatment for a racing mind at night. In this episode we will:Define cognitive reshufflingExplore its origins in other 'distracting' techniques including the original--counting sheepDiscuss t
#145 - Hypnic Myoclonus: Jerk Your Body
We have all experienced it...you're sitting in bed, nodding off, and suddenly you awaken with a start feeling like you are about to fall down stairs. Hypnic myoclonus is estimated to affect as many as 60-70% of individuals, but what is it? In this episode we will:Define hypnic myoclonus, often referred to as "sleep starts" or "hypnagogic jerks"Review the symptoms of the ph
#144 - Missing Sleep Apnea: I Thought Someone Would Notice
26 million adult Americans have sleep apnea and 80-90% represent undiagnosed cases. Why have these numbers remained so high when there are easier diagnostic and treatment options than ever? In this episode we will:Discuss obstacles to diagnosisSee how the lack of symptom specificity adds to the problemConsider if lack of provider awareness is really an issueLook at fear as a factor holding patient
#143 - Pillow Fight 2025: Simply The Best
Everyone loves the NCAA basketball tournament...teams colliding in a winner-take-all tournament for basketball supremacy. Haven't you ever dreamed about a similar competition between different pillows? Well dream no longer because that bedding showdown is here. Pillows are so important to our sleep, which is why I have assembled 17 of the finest to square off in a battle the likes of which ha
#142 - Death to Daylight Saving Time: For Clock Back Move And Make It For A While
As we recover from yet another "spring forward" into Daylight Saving Time again, it seems a good time to revisit the topic we initially covered in episode 18. While that episode sought more to explain the origins of the practice and how to best adjust, this episode is more of a declaration as to why the entire practice should be abolished in favor of permanent standard time. In this epis
#141 - Light Therapy Revisited: Put on the Red Light
It has been a while since we have focused our attention on light therapy and sleep. For this Insomnia Monday, I thought a revisiting of light therapy might be in order. In this episode we will:Touch on new research that serves to minimize the role that blue light plays in terms of sleep harmLook at other colors of light and how that might affect sleep and healthEvaluate research looking at light t
#140 - Fear of The Snooze Button: Shut Me Down with a Push of Your Button
In 2024, the Independent published an article entitled, "Experts Issue Warning About Using the Snooze Button." Previously, a sleep specialist said the snooze button was "one of the worst things you can do." Is any of this true? Could there potentially be a benefit? In this episode we will:Touch upon the history of the snooze buttonList some theories why it might be harmful to s
#139 - Heart Rate Variability and Sleep: Like a Moving Heartbeat
Heart rate variability (HRV) is everywhere, and in no space has it made a bigger splash than in sleep medicine. Not only is HRV influenced significantly by sleep, but it is also at the core of wearable sleep technology. In this episode we will:Define heart rate variabilityDiscuss what increased or decreased heart rate variability meansList the medical conditions often associated/predicted by chang
#138 - The Subtle Art of Hurkle-Durkling: Swim in a Deep Sea of Blankets
If you pay any attention to sleep hygiene advice, you have probably heard many times that you should get up at the same time every day for optimal sleep. But does that mean you can never lounge around in bed a little in the morning? According to the Scottish, not at all. In fact, they have a term for it: hurkle-durkle. In this episode of the podcast, we will:Define "hurkle-durkle"Differe
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